Post 3: Nutrition Basics

Nutrition is the study of how the body uses food to sustain life.  Many of us think about food all the time.. we think about the way it looks, smells and tastes.. but we don't think about the way it makes us feel.  We don't think about what it does to our bodies.. how we extract energy from it.. we just eat it.  If we were to think about the effects of eating.. both good and bad, we'd likely make food choices based on that.  I'll give you an example.  Diet soda.. I used to drink it by the barrel full.  I loved it.. with lemon.. any time of the day.  I started getting headaches. Really bad ones, like where I couldn't open my eyes.  It felt like someone was jabbing me in the skull/eye socket with an ice pick.  They would last weeks at a time. I went to a holistic nutritionist (not on purpose.. just randomly) who told me to give up the diet soda for 2 weeks and see if its better.  It worked.. I was amazed.  Now, anytime I take even a few sips of diet anything (aspartame particularly.. I don't know about the effects of splenda or stevia yet.. not interested in finding out) I get a horrible headache and it takes about a week to get rid of.  I have had to consciously make the decision not to drink/eat diet products or I suffer.  I hate suffering.  My point?  Whatever you put in your body should in some way help you.. not hurt you.  So now lets talk about nutrition :)

There are 6 Essential Nutrients (substances in food that keep you healthy).  Water, Fat, Carbohydrates, Protein, Vitamins and Minerals.  You have to have them to sustain life.. that's why they're essential!

Carbohydrates

Carbohydrates are a major energy source. Along with providing fuel for physical activity, they also power the body's involuntary functions, including heartbeat, breathing and digestive processes. Food sources of carbohydrates include grains and grain products, vegetables, fruits, legumes, dairy products and sugars. Carbohydrates should supply 40 to 60 percent of the average person's caloric intake.

Proteins

Skin, muscle and bones depend on dietary protein for normal growth, development and maintenance. Getting enough protein is rarely a problem in industrialized countries such as the U.S. Complete proteins from animal sources contain all the amino acids your body needs for normal functioning. Plant sources only contain incomplete proteins, meaning some amino acids are missing. If you do not eat much meat, poultry, fish or other animal products, eat a variety of protein-rich plant foods such as beans, nuts and whole grains to ensure an optimal combination of amino acids.

Lipids (Fats)

You may think of lipids, or fats, as dietary enemies, but they are as necessary to the body's normal functioning as the other essential nutrients. Dietary fat helps the absorption of vitamins, supports cell membrane health and helps maintain the immune system. Not all fats are equal. Choose healthy unsaturated fats such as olive oil and nut oil instead of saturated fats from fatty meats.

Vitamins and Minerals

Vitamins are micronutrients, meaning the body needs them in small quantities. Vitamins are organic compounds produced by living beings, while minerals are inorganic elements that originate in the earth. Vitamins and minerals support the body's biochemical processes. Each of the vitamins and minerals has a distinct function, including regulating metabolism, guarding the cells from oxidative stress and synthesizing hormones.

Water

Comprising 60 percent of your body weight, water is vital for the normal functioning of all your body's systems. It helps cleanse your body of wastes and toxins, carries essential nutrients to your cells, lubricates your joints and helps maintain your body temperature.

(Adapted from www.livestrong.com)

Lets play a game: Fact or Fiction:
There are many misconceptions regarding the essential nutrients.. lets tackle a few.  I will make a statement and I want you to find the accuracy of each one and give an explanation for your opinion.  Be sure to include a link to where you found the answers!!  Please also comment on someone's post.

1.  Fact or Fiction: Carbohydrates make you fat.

2.  Fact or Fiction:  Skipping meals helps you lose weight

3.  Fact or Fiction:  Any liquid that you drink will fill your "8 glasses of water each day" requirement.

4.  Fact or Fiction:  Eating extra protein will help you build muscles.

5.  Fact or Fiction:  If a food is "healthy" I can eat as much as I want and it won't effect my weight.

Good luck!  :)