Nutrition Basics
Although an old saying, it can be true to say "we are what
we eat". To maintain a healthy body, we have to make sure
our diet is balanced and varied. There are some main categories
that our food falls into which have been listed below:
Carbohydrates
The body's fuel source which can be derived from many foods. Those
that contain nutritional value in addition to energy are the best
to opt for: bread, cereals, rice, pasta, fruit and vegetables.
Protein
For care and repair, the body needs protein to maintain a good
state of health. Found in meat, poultry, fish and eggs.
Vitamins and Minerals
Essential for health, we can make sure we take in sufficient vitamins
and minerals by choosing a balanced diet. For some groups though
(ie the elderly or children), additional supplements may be needed
and can be bought from pharmacies or health food stores. If you
have concerns about your intake of vitamins and minerals it is
advisable to consult your doctor or pharmacist.
There are 13 vitamins: A,C,D,E,K, B12 and Vitamin B complex, under
which the remaining 7 are grouped (Thiamine (B1), Riboflavin (B2),
Niacin, Pyridoxine (B6), Pantothenic acid, Folic acid and Biotin,
also known as Vitamin H). In small amounts these are essential
for the normal functioning of the body and must be obtained from
our diet as the body is unable to manufacture them (except Vitamin
D and Niacin). For more information, see the Supplements section.
Minerals are chemical elements, which again the body needs to
maintain health. At least 20 are essential and can generally be
obtained from a balanced diet. Potassium, sodium, calcium, magnesium
and phosphorus are important minerals; others are needed in small
amounts, known as trace elements and include iron, zinc and copper.
For more information see the Supplements section.
Fluids
An essential source of nutrition, yet so often overlooked, fluids
- especially water - play a vital role in a healthy body. Involved
in every metabolic process, water carries nutrients through the
body and is needed for both fuel and stamina.
Fat
Although essential for absorbing fat soluble vitamins, you are
likely to take in enough fat by eating a healthy balanced diet,
without the need to add extra! Using a small amount of fat or
oil in cooking is fine - adding excess fat will just increase
the risk of heart disease and clogged arteries.
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