Eating for Health

As most people equate health with food - and in view of its importance who can blame them? - that is where we will start. The food that we eat should help us stay healthy by:

· giving us energy to go about the business of living, helping us to enjoy our work and leisure activities; · building and repairing our muscles, blood, bones and teeth by providing the basic building materials; · protecting our health and keeping us as free as possible from disease.

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All foods meet these requirements to a greater or lesser degree. However, some foods are better than others for meeting the specific requirements of energy, building or protection. That is why we read and hear so much about balanced diets. Good nutrition includes adequate and, indeed, optimal amounts of carbohydrate, protein, fats, vitamins and minerals.

Carbohydrate

 

Carbohydrate provides the body with energy, and is found in two forms:
· complex (starches) which supplies the body with long-term energy as the food breaks down slowly, releasing its energy over a long period without
tiring or wearing out the body.
· simple (sugars). By contrast, sugars provide a quick burst of energy that cannot be sustained, except by more food of a similar nature, causing short spurts of energy which eventually leads to tiredness and depletion of energy reserves which can be harmful to the body.

 

Protein

There are twenty amino acids (minute chemical building blocks) which we find in varying amounts in different types of protein. Nine of these amino acids are considered essential, so it is important that we eat foods containing them, or combinations of protein foods that help us to have an equivalent nutrient intake.

 

Fats

The various minute constituents of fat are vital to the chemistry of the body processes requiring only an optimal amount for that purpose. Fat is also rich in energy. An excess of fat provides an imbalance in
the body chemistry and the surplus energy is stored
in the body fat which can be utilized for energy if
the need arises, but, unfortunately, in the meantime, contributes adversely to body weight.
All fats/oils are not the same and are described according to their chemical make-up as monounsaturated, polyunsaturated, or saturated fats. As far as our health is concerned, fat intake should be kept to a minimum with the mono- or polyunsaturated fats/oils being the best option.

 

Vitamins and Minerals

These items are also needed for vital body chemistry. Vitamins, depending on their source, are said to be either fat soluble (vitamins A, D and E), or water
soluble (vitamins B and C).

The fat soluble vitamins are eaten in the fats or oils occurring naturally in plants or animal fats; used according to body need; and any excess is stored in body fat. If these stored vitamins are added to over a period of time they can become harmful to the body. Water soluble vitamins are mostly obtained from plant sources; used in the body chemistry; and any excess, apart from some small reserve, is soluble in the body fluids and excreted in the normal way. Minerals in very minute quantities are also needed for the physiology of the body and can be obtained from a variety of sources. Nutritionists around the world have produced a helpful 'healthy diet pyramid' which will guide in choosing the right kind of food to provide the body requirements and are also a guide to quantity. With the exception of the inclusion of flesh foods and dairy products (where used) at the eat-moderately level the vegetarian right eating pyramid can be used by all to meet their nutritional needs.