The 7 Essential Nutrients
Carbohydrates Proteins Fats
I
told you, you would know what nutrients are necessary for a healthy diet, so let’s begin: There are 7 key nutrients to our physical nourishment: carbohydrates, proteins, fats, vitamins, minerals, water, and one vital to all the rest, which we’ll discuss last. Each one plays a major role in your body and in your health. Contrary to popular opinion, carbohydrates themselves won’t
Vitamins Minerals Water ????????
make you fat, because if you eat only the amount of carbs you need, they won’t be stored! Like anything else, carbohydrates only end up as body fat when you consume more than your body can burn. Although carbohydrates have recently been portrayed as “public enemy #1”, they are actually our main source of fuel, providing the body with most of its energy and adding vitamins, minerals and fiber to our diet. Carbohydrates exist in 2 forms: simple and complex. Since complex carbohydrates slowly release the fuel as they’re digested, they can provide a steady release of energy for 3-4 hours and should make up the majority of your calories. They are found in whole grains, beans, vegetables, and fruits. Complex carbohydrates are also an excellent source of fiber.
There are 2 kinds: • water soluble, commonly found in dried beans and peas, oat bran, rice bran, and barley, • water insoluble, mainly found in plant leaves, peels, and skins.
Fiber is more useful in its natural form, so • choose fresh organic/cleaned fruit or veggies over juice or supple- ments (and remember to eat the skin!) • select grains that are whole • make sure to increase your water as you up your intake of fiber.
Now let’s talk about protein. Next to water, it’s the most plenti- ful substance in the body. Proteins are needed to build, repair, and maintain body cells and tissues, and are a source of heat and energy. Good sources of protein are beans, seeds, nuts, eggs, cold water fish, and organic poultry. Many current popular high protein diets credit meat with sup- plying high amounts of protein, but the truth is, the calories from meat are derived mainly from fat, so enjoy it occasionally. Start the base of any dish/meal with a plate of vegetables and add the protein (especially red meat) as a “condiment.” This type of arrangement gives you a more healthy mix and a winning combination with the highest nutrient blend.
For help in preparing delicious and nutritious meals, take advantage of the many excellent cook-
books available. To get you started, here’s a list of my favorites:
Anti–Inflammation Diet and Recipe Book, by Dr. Jessica Black Gluten Free Girl, by Shauna James Ahern The Whole Life Nutrition Cookbook, by Alissa Segersten and Tom Malterre, MS, CN The Healthy Kitchen: Recipe for a Better Body, Life, and Spirit, by Dr. Andrew Weil, Rosie Daley Kid Smart: Raising a Healthy Child, by Cheryl Townsley
Now let’s take a closer look at fats. Fats are what gives food fla-
vor and allows us to feel satisfied after eating, so some fat in our diet is important not only to health, but also to enjoyment. Unfortunately, we often consume too many of them. Fats should make up at least 10 percent of our daily calories, but when fat, especially saturated fat exceeds a certain level, it can create disease risks. Another concern around excessive fats relates to calories, but
if you do the math, you can still “have your cake and eat it, too!” Since fat, regardless of the type, has 9 calories per gram, keeping fat calories below 30 percent of your daily intake can help keep things (including your waist!) in line. You’ll want to be mindful of how you use them. Heating at high
temperatures (frying, burning, charring, and grilling) oxidizes fats, causing them to become rancid. So just like all other foods, the less you process your fat the better. And let’s not forget Essential Fatty Acids (EFA’s) which are critical for normal growth, especially of our blood vessels and nerves, and to
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