Nutrition

Healthy eating is basically monitoring our energy intake and making sure we are consuming enough vitamins and minerals so bodily processes can run at optimum. This is why over the past several decades, through all of the fad diets that have come and gone, credible health organizations have all pushed the need for a balanced diet. Whilst a meal of steak and oats would supply us with protein, carbohydrate and fats, many essential vitamins and minerals would be missing.

Vitamins and minerals
The absence of enough essential vitamins and minerals has a major influence on the condition of the body. When bodily processes are not performing well, our immune system is reduced; we feel lethargic and uncomfortable and ultimately do less exercise. This can have a snowballing effect and lead to the merry-go-round of comfort eating.

With all of the convenience foods at our disposal, our intake of fresh vegetables and fruits is often the first casualty. Unfortunately, this is where many vitamins and minerals, including antioxidants are found. Therefore it is so important to get stuck into vegetables and fruits as snacks or at meal times.

Protein
Amino Acids are the building blocks of the different types of proteins found within our body. Whilst our body can produce most of the amino acids it needs, 8 of the 20 major Amino Acids must come from an external food source. As proteins are used for the repair and growth of muscle and organ tissue, immune function, blood clotting, hormone and enzyme production and fluid balance we need to make sure we are getting enough of the essential Amino Acids.

Therefore, our diet needs to include quality proteins like lean meats, eggs, dairy products, fish/seafood, soy products, lentils, nuts, seeds

As animal and dairy products contain all of the essential amino acids, most people get enough proteins in their diet for healthy body function. The challenges for those with restricted intake of animal products is to get a diverse selection of plant products which when combined in the diet will provide all of the essential Amino Acids for correct bodily function.

Proteins are also important with most meals as they make us feel full for longer and help to prevent continued, spontaneous snacking.

The truth about carbs
In the eighties and nineties it was all about complex carbohydrates and simple sugars. Now, in the 2000s the public has been exposed to the High GI / Low GI explanation. Whilst both systems were compiled to relate to how quickly the body can digest and absorb a type of carbohydrate, the GI Index is a lot more revealing and accurate.

GI = Glycaemic Index. This represents the change in blood glucose levels in the blood stream, following food ingestion.

Carbohydrates that are digested and absorbed quickly make the body’s blood sugar level (glycogen) rise quickly. These are therefore HIGH GI foods.

Carbohydrates that are digested and absorbed slowly make the body’s blood sugar level (glycogen) rise slowly. These are therefore LOW GI foods.

So why the new definition???? Because some foods that we may think will cause a quick rise in blood sugars may in fact make them rise slowly and be LOW GI. The challenge now lies in understanding where different foods lie on the GI scale. Some examples are listed below and might be a surprise to some readers:

LOW GI – apples, pears, grapefruit, peaches, plums, oranges, cherries, oats, barley/rice bran, mixed grain bread, pastas, basmati rice, lentils, chick peas, baked beans, milk, yoghurt, custard, low fat ice cream and chocolate (be careful of fat levels in these though!)

MODERATE GI – Crumpets, pita bread, Vita Brits, bananas, mangoes, pineapple, orange juice, sultanas, cous cous, pastry, regular ice cream

HIGH GI – white bread, bagels, scones, rice cakes, Chocolate rice pops, white & brown rice, potatoes, parsnips, watermelon, pretzels, potato chips, jelly beans, soft drinks, sports drinks.

As you can see from these examples, there are many foods that at first thought may be considered to increase blood glucose levels quickly, which are actually absorbed slowly into the blood stream for a LOW GI effect. There are many books available that list foods as LOW to Hi GI and I strongly suggest you purchase one to learn what carbohydrates are better to eat than others, because our diets generally contain a lot of carbohydrates; from breakfast cereals, toast, spreads, drinks, breads, snacks, fruits, pastas, rice … etc etc.

So what’s the problem with HI GI foods like sugars and soft drinks? Basically, if there is too much glycogen in the blood stream our body stores it as fat. Constant stress on the insulin system (which controls blood sugar levels) also has a major influence on the likelihood of developing diabetes, sadly, often at a relatively young age.

It is therefore important that unless instant sugars are needed to replace low blood sugar levels (like endurance athletes require) that the focus of our diet goes towards LOW GI carbohydrates. As the average person can store sufficient glycogen in their organs and muscles for approximately one hour of moderate to intense exercise, most of us don’t need to be consuming simple, starchy sugars in greater than small quantities even when doing group or individual exercise sessions.

So Carbs are not bad! Our brains run primarily on carbohydrates and are essential for optimal body function. Don’t cut carbs out of your diet completely; simply consider the types of carbs you consume and the appropriate quantities.

Fibre

Basically, fiber is needed to clean out the pipes. It’s the roughage in our food that helps to keep things moving and maximize the efficiency of the bowels. As foods pass through our digestive system, bits can get caught and sit there for too long; this is not good for us. By continually using fiber to move along slow moving foods, the membrane of the intestines, which allows passing of nutrients, vitamins and minerals, can operate effectively.
Regular fiber keeps us regular . . . . . . .enough said!

The Energy Balance:
Maintaining a healthy weight range relies on the balance between two extremes:
1 Our bodies need enough energy to perform at optimum
2 Our bodies store unused energy to be used at a later time.

Therefore, the amount of energy stored depends on the types of foods we eat and drink, how often we eat and the energy we consume through bodily processes and movement. We must always be mindful however that we are consuming a balanced diet to provide all of the vitamins, minerals and nutrients our body needs.