Nutrition – basically it is what your body needs to function properly. Your intake of food will change depending on what you are looking to achieve. Want to gain weight> Lose weight? Build stamina for distance running? Pack on a few pounds of solid muscle? Whatever your goal Nutrition is the foundation and without a solid foundation – everything will collapse.

The Basics ( Click here if you are relatively new and just trying to get a handle on where to start and what’s real vrs hype)

What’s next? If you can tell a carb from a Protein – click here

Bring it on. For those of you looking for more detailed information

This past week I went out and asked several people this simple question: What is Nutrition? The responses were quite surprising. Here’s a few of the better ones.
Isn’t it something you study about food?
It’s the food we eat.
Nutrition is how our body uses Proteins and those Carbo—thingys and how they make us strong.
It’s how food is used in our system.

OK. You get the picture. Most people have a basic idea of what Nutrition is but nobody gave me a clearly decisive answer. So that got me thinking. If so many people don’t even really know what Nutrition even is–how in the world are they expected to make proper decisions about what they eat? I mean come on…. Carbo-thingys!

Here’s one of my favorite definitions I found on the web.

Nutrition—the scientific study of food and drink (especially in humans);

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. My point here is the importance of good Nutrition. It is the Nourishment you cells require to function properly…to support life. Getting proper nutrition is the starting blocks for everything else; losing weight–gaining weight–enhancing performance–sleeping better—basically everything relating to your health. There are other things you can do along the way but without proper nutrition, most everything else is pointless.

Nutrition – Let’s Get Started

By Fitness Advice

OK,  I’ll keep this simple; Nutrition – nutrients – the fuel our cells need to function properly…and to be repaired – please remember that fact.

There are Macro Nutrients and Micronutrients – Let’s see what they are.

Macronutrients:
Carbohydrates
Fat
Protein
Fiber

Carbohydrates

It is often said that according to the Acceptable Macronutrient Range, 45% to 65% of your energy foods should be carbohydrates. Those numbers will and do vary depending on your circumstances.

Common names are:

Carbohydrates, Carbs, Sugars or… Carb-thingys!

What are Carbohydrates used for?

They act as the main source of energy for your body.
They create and energy reserve when they are stored (glycogen).This is why there is much hype about a low carb diet when trying  to lose weight but that also needs more discussion.

Best Sources of Carbs:

Found in all plant foods such as grains veggies, fruits and legumes
It is also found in milk and milk products – but milk and their by-products are also a confusing topic to be discussed later on. (Just be careful with that white liquid they sell in plastic bags and cartons!)

OK – that wasn’t too painful was it? Let’s move on…

Fat

Common names are:

Fat, Lipids

Again – that Acceptable  Macronutrient Distribution Range – let’s call it AMDR from now on says 20% to 35% of  energy should come from fats…but please note less than 1o% of the total energy should come from saturated fats. There are many forms of fats such as EFA’s ( essential fatty acids) and trans fats– again we will talk about them later on…

What exactly is fat used for? (This is a surprise for many people)
It provides energy during endurance exercise, in between meals, and in times of starvation—not real starvation but it time when you are not eating.
It is an essential component of all your cells  membranes
It insulates and acts like a shock absorber for bones and organs
Unsaturated fats decrease  the risk of heart disease

Omega 3 fatty acids assist in growth, development, and brain function.

Best Sources of Fats:
Unsaturated fats (the so called ‘good fats’) are  found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel
Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
Trans-fats found in some margarine, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts.

Fats are the one Macronutrient that is most misunderstood. They really need to come from a natural source and everything else needs to be regulated.

Protein

Common names are:

Protein, Peptides

(AMDR): 10-35% of energy should come from protein each day.

What is Protein used for?
Builds and maintains muscles, organs, skin, and blood
Assists in energy metabolism and cell processes
Defends body against disease through immune function

Best Food sources:
Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains

Fiber

Common names

Fiber (Fibre)

What is Fiber for?
Increases satiety, therefore assisting in weight management
Lowers blood cholesterol
Decreases risk of heart disease, type 2 diabetes, and reportedly, some forms of cancer – though this point is definitely open for discussion.
Maintains GI system health

Best Food sources
Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
Whole grain products, such as whole wheat bread, cereal, and pasta
Vegetables, fruit, and legumes

Whereas Fats are misunderstood – Fiber is too often over looked and under used. It is vitally important to keep you “regular” and believe it or not that is a major key to good health.

Well – that’s the best of the basics. If you stayed with us so far thank very much and congratulations! You’re moving in the right direction. Look for the next article on the minerals our bodies need. I’ll do my best to keep it to the point.

Until then

Stay well

Doug and Richard

 

Tagged with: • • • •

Filed under: Nutritional Advice

Like this post? Subscribe to my RSS feed and get loads more!