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location: index < diet/nutrition < iwant2Bhealthy |
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General and diet nutrition |
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An overview Like the rest of the Western world we have been lured by the convenience of refined fast foods, high in fat and sugar, that provide lots of stodge but empty calories to pick us up momentarily when we're wilting. Let's face it, the instant pleasure of a Big Mac, heavy on the relish with a shake and extra fries, has plenty more to recommend itself in the hunger stakes than a lightly tossed salad and a herbal tea. But we have to realise that this fast food culture is contributing to maladies no less serious than the deficiency-related diseases that plagued us for centuries. Scurvy and rickets have been replaced by obesity, heart disease and diet-related cancers. Yet, despite the daily assault of facts and figures about health on our collective consciousness, it is disturbing to discover many of these messages are not hitting home. Fat The big baddie has earned itself an unenviable reputation. Yet, few people understand just what an important role it has to play in our wellbeing. Essential fatty acids (EFAs) help reduce the risk of cancer, heart disease, arthritis, some skin disorders, depression and pre-menstrual tension. Fat is also needed for the metabolism of fat-soluble vitamins A, D, E and K. It is true that ALL fats are calorie-dense, so weight-watchers must be sensible with their intake. The real villains are saturated fats from meat to dairy products like cheese, cream and butter. They cause damage by increasing bad cholesterol. But, plant sources of fat - olive oil, nuts, seeds and vegetable fats and those found in oily fish - supply good quantities of EFAs and promote good cholesterol. We should all try to incorporate some of these healing fats into our diet and keep saturated sources to a minimum. Low-fat products flood the market; they have their place and are used extensively by slimmers. Some nutritionists would argue for taste and health reasons, it is better to stick to full fat foods and reduce the amount. Protein Fish, particularly oily fish like sardines and mackerel, are packed with EFAs and fat-soluble vitamins and are an excellent source of protein. In my book, fresh produce generally tastes better than Captain Birdseye's haul but for convenience both have their merits - fish fingers grilled are, for example, also a good source of amino acids. Protein is important for growth and repair and is a secondary source of energy. Adults require around 1g per kilogram of body weight daily and most of us attain this from lean meat, chicken or fish. Non-meat eaters can get good sources of protein from cheese and dairy products and vegans by combining vegetable proteins together with cereal proteins such as beans on toast.
Fibre Fibre is seriously underrated and its intake pitifully low. Rural Africans eat over twice as much a day as we do and have the lowest incidence of bowel disease in the world. Fibre is important for a healthier digestive tract, absorbing water, and making the food contents bulkier and easier to pass. It buffers fat absorption and is found in foods such as wholegrain cereals that are also packed with nutrients including B vitamins, magnesium and zinc. Fruit and vegetable fibre slows down the rate that sugar enters the bloodstream, maintaining good energy levels. Increasing our fibre intake need not be that much hassle. Porridge oats take minutes to cook and have cholesterol-lowering properties, providing slow burning carbohydrate to fuel you through the day. Jazz it up with bananas and a dribble of honey. The bulk it provides will not necessarily inflate you to the size of a caber-wielding athlete but will give you the stamina to give the event your best shot if you are ever asked to give it a go. Try soups with lentils, peas and beans or a baked potato and salad for lunch. Eat cheese with oatcakes, wholemeal bread, digestive biscuits or raw fruit and vegetables rather than on it's own. This is because eating fat with fibre helps the body to cope with fat. Try to have five pieces of fresh fruit and vegetables every day, organic if possible. If you have to cook them, don't over-cook them, as this reduces their vitamin and mineral content. Fruit should replace more refined sweet foods such as cakes, biscuits and confectionery, whose sugars are absorbed too rapidly, contributing to tooth decay, obesity and volatile energy levels. Dried fruits and nuts are ideal healthy snacks. But, if you fancy the occasional sweet, that's fine, particularly after a fibre-rich main meal rather than as a snack. And remember fibre works better with good supplies of fluid. Fruit and vegetables Fruit and vegetables are a very important part of a healthy balanced diet. Low in calories, they are convenient, fill you up, are low in calories and most importantly provide a whole host of vitamins and minerals that are so important in the prevention of disease. Aim for five portions per day and these can include fresh, raw, juiced, frozen and canned. Water Two thirds of our bodies are composed of water, the most important yet most neglected nutrient, essential for flushing out toxins and hydrating the skin and vital organs. Drink 2.5 litres (5 pints) of fluid per day. Avoid alcohol, tea and coffee, which cause the body to lose water and rob us of important vitamins and minerals. Too much caffeine may also cause glucose imbalance leading to peaks and troughs in energy. Drink plain water or try herbal teas or watered down fresh fruit juice.
Fruit and vegetables are made up of 90 per cent water so by eating more
of these you will also pump up your fluid intake. |
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