It would be difficult to have no idea at all about nutrition and diet. Newspapers, television programmes, magazines, posters – even supermarkets – are all ramming nutrition down our throats – pun intended! As with everything, these will have a different slant depending upon what they are selling – because they are selling.
Magazines and papers will sound-bite every diet related report as long as it sells papers, so the headlines have to be punchy. “Snacking Habits That Help You Lose Weight” and “Surprise superfoods: dieticians say popcorn and pork scratchings are bursting with nutrients – and could be GOOD for you.” You know the sort of thing. Television programmes are only marginally better as at least they have a bit longer to explain their specific point. Just looking at some of the programmes available, most are about weight-loss, reaffirming the myth that calorie counting is the way to go. Supermarkets and food manufacturers will just jump on any bandwagon that is conveniently passing at the time – low-fat, low sugar, no saturated fats, low salt and so on. But where are the nutrients? Confused? Then let me inject a note of sanity here.
“What is nutrition?”
Nutrition is supplying the body with all known and unknown nutrients required for the life and health of humans.
“How do we obtain that nutrition?”
We chew, swallow, digest, absorb and utilize the diet that nature intended. All stages of this process are necessary. We eat NATURAL foods, preferably organic.
Proteins are made up of amino acids of which there are many. Animal proteins are ideal for us as they contain all the essential amino acids that we need for the growth and repair of our bodies. Vegetarians can obtain a variety of amino acids from vegetables but as there are virtually none that contain all those needed for humans, care must be taken when menu planning. We break down millions of cells every day and these must be replaced. Proteins are also needed for the formation of enzymes, hormones and other necessary substances in the body.
Animal protein sources: meat and offal, fish, eggs, dairy; vegetable protein sources: beans, lentils, nuts,seeds
Fats are a great source of energy. Animal fats and their essential fatty acids are needed for the formulation of hormones, the lining of cells, the metabolism of protein, the absorption of minerals and much more. They also contain the fat-soluble vitamins A, D3, and K2 – all of which work together, so rather fortunate that they are usually found together in animal fats.
Animal fats: lard, dripping, duck/goose fat, butter, cream, oily fish.
The vegetable fats that have benefits for our health are olive oil (for salads) and coconut oil (stir-fries and curries). These contain chemicals which don’t conveniently fall into the vitamins and minerals category but are good for us none-the-less.
Seed oils (rape, grape, corn, sunflower, peanut or anything loosely termed “vegetable” oil are all highly processed which makes them toxic and they have no place in a healthy diet. (Eating the seeds is fine though.) Will they harm once in a while? Not if your main diet contains lots of protective animal fats.
All fats contain saturated, monounsaturated and polyunsaturated fats – it’s just the ratio that changes. We need them all, but eating a natural diet will supply them in just the right ratio – nature’s good like that!
Carbohydrates. First and foremost, there are no essential carbohydrates. In other words, they are not necessary for life. If you never ate another slice of bread in your life – you wouldn’t die! The metabolism of concentrated carbohydrate foods (eg. sugar and grains), uses up our essential nutrients, increasing our need for them. The body can use carbohydrates (which it changes to glucose – a type of sugar) for energy. Most of the carbohydrate foods available today are highly processed – cakes, biscuits, sweets, cereals and they don’t have any benefits for us. Since we have evolved as omnivores, some carbohydrate foods can be included with little problem but currently there is an “epidemic” of gluten intolerance, so it may be prudent to cut back on grains containing gluten – mainly wheat. The best carbohydrate foods are from vegetables and some fruits where they also have a wealth of vitamins, minerals, fibre and other nutrients.
If you eat the diet indicated above, you don’t need to think of vitamins, minerals and other nutrients because these foods supply them! It’s not rocket science is it? There are lots of articles on the website to tell you what our diet should be to obtain these nutrients. The only thing for you to do now is cook from scratch using the best ingredients you can afford!