It may be cliché to say 'you are what you eat' but it is true. Our body requires a healthy combination of different foods and fluids to function and maintain proper health. The three basic food group types are - protein, carbohydrates and fat. A healthy balanced diet, comprising of the three basic food groups, in the right proportions will result in overall optimum physical health. The amount of food your body needs will depend on age and how active your life is.
Eating habits and diets vary from country to country. Studies have shown that this is often in direct relation to the prevalence of certain diseases such as heart disease. Traditional British and American diets are high in cholesterol, rich in calories and low in fibre. This type of diet leads to increases in obesity and heart disease. Traditional Mediterranean diets rich in fibre, olive oil, garlic, red wine and fish lead to lower cholesterol and fat consumption resulting in fewer people suffering from conditions such as obesity and heart disease. The Japanese have always had a low incident rate of heart disease because of the high quantity of fish included in their diet. They also show low levels of colorectal cancer due to their frequent consumption of fibre. Unfortunately their eating patterns are changing more to the Western patterns of eating, including higher fat consumption. A lack of fibre in Western diets is causing a range of digestive tract problems such as haemorroids, diverticular disease and constipation. Increasing levels of obesity ranging from young children up and into adulthood is also believed by researchers to be linked to the high levels of fat and sugars included in the diet.
A healthy diet needs to be balanced. As mentioned above, the diet must comprise of the three basic nutrients - protein, carbohydrates and fat, as well as the micronutrients of minerals and vitamins. Current recommendations from Dieticians state that you should aim for:
o 40% carbohydrate
o 30% protein
o Not more than 30% fat
Sources of Carbohydrates
Carbohydrates - sugars and starches - are found in bread, potatoes, rice, cereals and pasta. They also provide fibre in your diet too. Wholegrain and unprocessed foods such as whole meal pasta, brown rice, brown or whole-wheat bread provide the healthiest carbohydrate source. Fresh fruit and vegetables are an excellent source of carbohydrates (in fibre form), vitamins, minerals and natural sugars. Aim for at least five portions of fruit and vegetables each day.
Sources of Protein
Meat and fish are rich sources of protein and readily available energy. Red meat and lamb contain higher proportions of fat (cholesterol), than white meat of chicken and turkey. Nuts, beans, peas and lentils are low in fat, rich in protein and high in fibre.
Sources of Fat
Fats are important in our diet, as they are a source of energy that supplies the basic building blocks for our body's cells. They also help our body absorb certain vitamins. We need to balance our intake of fat especially saturated fat as it can lead to various health problems. Choose most of your fat intake from the healthier unsaturated fats. They provide protection against heart disease whereas saturated fat promotes the clogging up of arteries in the body known as atherosclerosis. High levels of saturated fat are found in red meat, some cheeses, ice creams, biscuits, cakes and chocolate bars. Milk and dairy products can be high in fat, but supply our bodies with vitamins and minerals. The fat and oils you use when cooking adds to your overall daily fat consumption. Keep your intake of saturated fats to a minimum, choosing unsaturated fats where possible.
o Polyunsaturated fats: Safflower oil, Sunflower oil, Corn oil
o Monounsaturated fats: Peanut oil, Olive oil, Avocado oil
o Saturated fats: Butter, Coconut oil
Vitamins and Minerals
These micronutrients are found in abundance in fresh fruit, vegetables, nuts, beans, whole grains, meat and fish. Eating a balanced diet every day will ensure you receive all the vitamins and minerals your body requires to perform at its best. Unfortunately, most of us do not receive the necessary vitamins and minerals from our diets on a daily basis, so taking a multivitamin will be required.
Speak to your doctor or pharmacist with regards to choosing a vitamin and mineral supplement.