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Nutrition

Too much or too little of a nutrient can impact our health. Nutrition is the biochemical and physiological process by which we use food to support our lives. The study of Nutrition focuses how the body uses the nutrients in food, and the relationship between diet, health, and disease -how we can use dietary choices to reduce the risk of disease. Proteins, carbohydrates, fat, vitamins, minerals, fiber, and water are all nutrients found in the foods we eat.

A balanced diet is about getting the right types of foods and drinks in the right amounts.

Fruit and vegetables are a key part of a healthy diet.

Include plant-based protein foods like beans, lentils, chickpeas and other pulses provide protein and fiber that are naturally low in saturated fat, regularly in your diet.

Choose healthier fats like vegetable, nut, seed or olive oils and try not to have too much of sources of saturated fat such as butter, coconut or palm oils..

Animal protein foods like fish, eggs, meat and dairy provide a range of vitamins and minerals and can be part of a healthy diet but try not to eat too much red and processed meat.

Portion Size matters.

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Protein

Protein is an essential macronutrient, but not all protein food sources are created equal.

Protein helps the body grow and repair itself.

Protein is found into two groups: animal protein sources such as meat, dairy, fish and eggs and plant protein sources such as beans, lentils, nuts and seeds.

It is recommend we eat more legumes like beans, lentils, chickpeas that are naturally low in fat and high in fiber.

Studies show that vegans and vegetarians typically do get enough protein from their diet

The recommended amount of protein for adult women is 45g per day.

It is better to get protein from a variety of foods rather than from protein supplements.

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Fat

Fats are an important part of a healthy, balanced diet and are the richest source of calories in our diets. They provide essential fatty acids and carry the fat-soluble vitamins A, D, E and K.

Fat provide more calories (9kcal per gram)than carbohydrate and protein (both 4kcal per gram).

Fats can be divided into saturated and unsaturated type and foods usually contain a mixture of both.

Foods high in saturated fats include fatty cuts of meat, full fat dairy products including cheese and cream, butter, coconut and palm oil, cakes, biscuits, pastries and chocolate.

Unsaturated fats can be monounsaturated (such as in olive oils and nuts) or polyunsaturated (such as in vegetable oils and spreads).

The long chain omega 3s, a type of polyunsaturated fat that seem to be good for our health are mainly found in oily fish (like salmon and mackerel) and are in eggs and meat.

Healthy dietary lifestyle such as the Mediterranean are low in saturated fat but higher in unsaturated fats from nuts, oily fish and vegetable or olive oils

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Carbohydrates

The type of carbohydrate you eat is more important than the amount of carbohydrate in your diet. Carbohydrates are found in a wide range of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie, onion, cabbage, and kale.

The three main carbohydrates found in our foods include dietary fiber, sugars, and starches.

Your body needs all three forms of carbohydrates to function properly.

Choose carbohydrates with a high amount of fiber and a low amount of sugar.

The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits and beans

Beans and other legumes such as chickpeas choose beans are excellent source of slowly digested carbohydrates, and also have protein.

Fill your plate with healthy carbohydrates, like vegetables (except for potatoes which can promote weight gain).

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Fiber

Fiber is a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine (or colon). It is found naturally in plant foods like wholegrains, beans, nuts, fruit and vegetables and is sometimes added to foods or drinks.

Fiber helps to keep our digestive system healthy and helps to prevent constipation.

A high fiber diet may help to reduce our risk of heart disease and stroke, type 2 diabetes and colorectal (bowel) cancer.

Fiber found in wheat, oats, beans, legumes, fruit and vegetables such as garlic and onions provide ‘food’ for ‘good’ gut bacteria, allowing them to grow in number and produce substances that are thought to have beneficial effects on health.

The recommended amount of fiber for adults is 30g a day.

Eat regularly fiber rich foods such as wholemeal bread, wholegrain breakfast cereals, brown pasta or rice, fruit, vegetables, peas, beans, nuts, seeds and potatoes with skins.

Read food labels to choose food with higher fiber content.

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Mineral

Minerals are naturally occurring inorganic elements found in soil and water, which are absorbed by plants or consumed by animals. Your body uses minerals to keep your bones, muscles, heart, and brain working properly. There are two types of minerals: macrominerals and trace minerals. While your body needs larger amounts of macrominerals, you only need small amounts of trace minerals.

Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

You may get the amount of minerals you need by eating a wide variety of foods but in some cases, you may need to take a mineral supplement.

Iron deficiency may cause anemia, which can be treated with diet changes or by taking supplements.

If you have certain health problems or take some medicines, you may need to get less of one of a mineral(e.g.,limit food high in potassium with chronic kidney disease).

Research the recommended dietary allowance for minerals before taking supplements.

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Vitamins

Vitamins are organic molecules that are essential micronutrient that our body need in small quantities for the proper functioning of our metabolism. They are generally classified as either fat soluble or water soluble. Vitamin A, vitamin D, vitamin E, and vitamin K are fat-soluble vitamins that dissolve in fat and tend to be absorbed by the body. Vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate are water-soluble vitamins that cannot be stored as they must dissolve in water before they can be absorbed by the body. Any water-soluble vitamins unused by the body is normaly lost through urine.

A healthy diet rich in fruits, vegetables, whole grains, good protein, and healthful fats should provide most of the nutrients needed for good health.

Multivitamins can supplement any nutritional requirements not met through diet alone.

Many diseases are caused by vitamin deficiencies.

Vitamin D is, both a nutrient we eat and a hormone our bodies make, can reduce cancer cell growth, help control infections and reduce inflammation.

Since not a lot of foods naturally contain vitamin D, the best way to get enough vitamin D is by taking a supplement.

Research the recommended dietary allowance for vitamins before taking supplements.

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Drink Plenty of Water

Water makes up over half our bodyweight and fluids are essential for good health.

Dehydration can make us feel tired, cause headaches and make it difficult to concentrate.

At least 6-8 cups or glasses of fluid a day is recommended.

All non-alcoholic drinks, including tea and coffee, can hydrate us.

Plain water is a good choice as it provides us with fluid without any sugar or acids that can harm teeth..

Limit juices or smoothies to one small glass (150ml) a day because the natural sugars in fruit and vegetables are released when they are juiced or pureed, so they are counted as ‘free sugars’ - the type that should be limited in the diet.

Alcoholic drinks don’t help with hydration.

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Eat Well. Live Better.

Nutrition Hacks

Clean Your Pantry

Getting rid of the food you want to avoid will reduce the temptation to snack on food that will hamper your progress. Purge your pantry of SAD (Standard American Diet) staples—white sugar, bleached flour, chocolate chips, fried snacks, and candy and swap them for almond flour, grains, and nuts.

Skip the sugar

Reducing your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages will help you lose weight faster and prevent a host of health complications like diabetes. Instead, Try sparkling water, unsweetened tea like matcha and turmeric latte, and coffee substitute like chicory.

Eat Fiber

Fiber feeds “good” gut bacteria, so it can aid digestion, prevent constipation, lower cholesterol, and help with weight loss. Increased fiber can help with weight loss by automatically reducing calorie intake due to the increased feeling of fullness fiber can create.

Eat Mineral-rich foods

Munch on foods potassium-rich, including leafy greens, oranges, sweet potatoes, carrots, melon, bananas, tomatoes, and cruciferous veggies — broccoli and cauliflower. Other essential minerals include calcium and iron and are found in meat, cereals, fish, fruits and vegetables, and nuts.

Watch Portion Sizes

Experts suggest it is not about what you eat but how much of it. Control portion sizes by using a kitchen scale and measuring cups to measure ingredients, reading the nutrition facts on food labels to determine the serving size, and making two meals out of restaurant orders.

Spice it up

Spices can boost heart health by helping break down the fats in foods. Spices have been linked to reduced inflammation, increased metabolism, reduced risk of diseases such as high blood pressure, high cholesterol and Type 2 diabetes, and weight loss. Many cultures use spices as medicine.

Track it

Research claims people who keep a food journal—especially while eating—are more likely to lose weight. Track what you eat on an app or log it in a notebook. By keeping a food log, you can learn about your eating habits, energy levels, what you eat too much or too little of.

Read the Label

The Nutrition Facts Label shows you some essential nutrients that impact your health. Read food labels to compare foods that give you the most nutrients to help limit the nutrients that are bad for you. Limit carbohydrates and sugars, and increase your consumption of fiber.

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