bodytalk

Body Talk: fitness matters

Nutritional Know-how from Helen:

What is Nutrition?

The body uses nutrients from the food we eat to sustain life for:

*Growth *Activity *Organs *Tissues

Over reliance on one food or food group can lead to nutritional deficiencies. There are more than 50 essential nutrients in food.

The 20:80 Rule:

Each nutrient has a special role in the body and needs other nutrients to do its job properly. 80% of the time feed your body what is good for it.20% of the time have fun and eat what you want.Balance – follow a plan and decide what works best for you.Variety – makes your eating times more interesting and balanced and prevents tiresome meals.Moderation – keep to the idea of a hand full of carbohydrates, a fist full of protein and two fingers of fat every three hours.

Six nutrients that fuel our bodies

Macronutrients:

Micronutrients:

Protein
Carbohydrates and Fiber
Fat

Vitamins
Minerals
Water

Protein

	High Quality – has all 9 essential amino acids. Our bodies absorb high quality more efficiently (they are measured against an egg – 100% available protein). Examples: eggs, meat, poultry, fish, milk yogurt and cheese. Low Quality – missing one or more of the 9 essential amino acids. Examples: grain products, nuts and seeds, and legumes.

	Primary functions of protein
	Growth and repair of body tissues Formation of protein for body functions – antibodies, enzymes, blood proteins, hormones and sensory receptors. Energy – a secondary function (when carbs and fat are not available - a last resort).
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Carbohydrates

Functions: Provides energy to all body tissues in the form of glucose.
Glucose is stored as glycogen in the liver and muscles. It’s the fat that we put on our carbohydrates that cause us to be overweight. Excess carbohydrates is converted by the liver into fat for storage.

Simple Carbohydrates
Contain one or two units of sugar. They digest and absorb quickly. Single sugar – monosaccharide – glucose, fructose, and galactose. Two sugars – disaccharide – sucrose, lactose and maltose.
Complex Carbohydrates
Contain many sugars – polysaccharide. Looks like a string of pearls (many sugars strung together). Hard to digest and absorbs slowly. Examples: grain products like breads, cereals, rice, pasta, beans, peas, legumes, corn and potatoes.
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Fiber

Functions:	controls blood sugar levels reduces cardiovascular disease gives us a full and satisfied feeling prevents bowel problems
Soluble	dissolves in water – serves as a trap to collect waste products and move them out of the body. Slow down digestion and allows food to be absorbs slowly. Examples: oats, oatmeal, baked beans, lentils, peas, cornbran, and cereals which contain pysillium.
Insoluble	does not dissolve in water – known as roughage -- does not break down easily Helps move food through the digestive tract (gives bulk) Examples: corn, wheat bran, fruits with seeds, cabbage family of vegetables, root vegetables, mushrooms and eggplant.
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Blood Sugar

Glucose in the bloodstream rises about one hour after a meal. Insulin is secreted when high levels of glucose enter the blood. This insulin allows the liver and muscles to take glucose out of the blood. Hence blood glucose is able to drop back to normal

. Glycemic Index – rate at which glucose appears in the blood after consuming a carbohydrate.

Bread is set at 100 and all other foods are measured based on their speed of absorption (slower – less than 100 or faster – greater than 100)

Fat

Fat is linked to chronic disease and excessive weight. We need a minimum of fat for health (15% to 20% of fat in our diet on a daily bases is required for good health.)

We need it for a variety of reasons as follows:

essential fat is needed from our diet for health
fat helps to form cell membranes and make some important chemicals
fat helps in the transportation of vitamins A,D,E and K (fat soluble)
makes food taste better
important in tissue structure
formation of hormones
protects vital organs
regulates body temperature
transmits nerve impulses
fuel

Fat is found in many areas of our diet

It is added in processing foods (baked goods and breading on meats)
It is added in preparation at home (when cooking vegetables in butter)
It is added at the table (butter, cream sauce, gravy or dipping sauce)
It is naturally found in food (meat, milk products, olives, avocados, and coconuts

Polyunsaturated and monounsaturated fats are liquid at room temp. and help to reduce blood cholesterol.