Learning about nutrition can be overwhelming as there is so much information out there regarding what is best for our body. What is classed as good nutrition? What foods should we be eating? Are there any foods we should avoid? Etc,etc. It’s more important now more than ever to stay fit, well and healthy so here is a crash course on good nutrition, its importance and food sources that is packed full of it!
Good Nutrition – It’s A Balancing Act!
Overall, the body needs a careful balance of at least 50 nutrients in order to survive and perform however we’ve placed them into 6 categories and their importance.
- Carbs – we need these for energy particularly when exercising and they reduce the risk of several diseases.
- Fats – these help the body absorb vitamins and are a huge energy source for the body when at rest.
- Proteins – aids growth and development within the body particularly the muscles as it helps them repair.
- Vitamins – these covert food into energy and support our bodies bones, muscles, brain, eyes, nervous system and immune system.
- Minerals – these are elements that build strong bones and teeth, supports our muscles, tissues and nervous system.
- Water – our bodies are made up of 60% water, becoming dehydrated limits our organ/muscle function and the ability to fat burn, so stay hydrated.
Without one of these nutrients our bodies would begin to malfunction over time, and you could put yourself at risk. Malnutrition can lead to health complications, so it is important to ensure you get a good mix of these 6 nutrients each day to keep you feeling tip-top!
It is very rare to become deficient in carbs, fats and proteins however vitamins, minerals and water are much more common deficiencies. Here are some food sources to include in your daily diets:
- Carbs – Wholegrains, potato variety, beans, legumes, vegetables, fruits and nuts
- Fats – Olive/coconut/sunflower oils, avocados, cheese, fish, eggs, tofu, nuts and seeds
- Protein – Meat, fish, eggs, tofu, nuts, dairy, beans and legumes
- Vitamins – Meat, fish, veg, fruits, beans, nuts, dairy
- Minerals – Wholegrains, meat, fish, dairy, veg, nuts and legumes
- Water – you know the kind!
Something to take away…
- Limit C.R.A.P foods – carbonated drinks, refined sugars, artificial colours/flavours and alcohol, processed foods. These calories aren’t created equal so excess amounts can have an adverse effect on the body and ultimately contribute towards obesity.
- Try to eat 2-3 portions of fruit per day – the berry fruits offer the highest number of antioxidant benefits.
- Try to eat 3-5 portions of veg per day – dark green, leafy vegetables contain higher amounts of vitamins. Root vegetables also carry high amounts.
- Try to eat more wholegrains over white based foods and ensure variety.
- Try to consume 2 litres of water per day – use diluted juice or herbal fruit teas to enhance your chances of drinking if you don’t like plain water.
We hope this crash course in good nutrition has helped! As always we’d love to answer any questions you may have so drop us a line if you have any questions and we would be glad to help.