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I often get asked a bunch of questions from personal training clients, friends, coworkers, people I just met like five minutes ago, whoever, on the topic of nutrition or diet... And specifically, they ask something along the lines of: "what should I be eating in order to be fit and lean?".
I'll be honest, no-one has ever asked me, "How much vitamin C should I be getting?", or "How much fibre do I need on a daily basis?"... They pretty much just want to know how to "lose weight", and I have to say, that as much as I love the questions, and I definitely have a passion for the subject of nutrition, the answer to losing weight is still and always will be completely basic. Take in less energy than you put out consistantly. The answer to being "healthy" though, is so so so complicated, and goes so far beyond being lean or thin.
That said, I have decided to branch out on the subject and to do it "Parts". This way, I don't get too boring to you, I won't get bored myself and abandon the blog-ship, and my wandering mind won't take off on a million side tangents. Cuz that happens to me! Anyhoo...Here goes Part 1, I'm going to cover the basic pieces of the nutrition pie (pardon the pun!), so we have a little foundation of what each part is before I get diving in in future blogs to tackle some hot topics like vegetarianism, cleanses, low-carb-no-carb diets, and you get the idea.
Basic Nutrition:
Our bodies are extremely complex, and depending on the person and their specific genetics and development, nutritional needs can truly vary. Scientists and doctors have only begun to touch on and understand what effects our dietary intakes truly have on us, but overall there are some specific things that together make up a healthy diet:
Carbohydrates: With the likely exception of fibre we could live without carbohydrates... But who would want to??? Carbs make up some of the best tasting foods in life, like pasta, bread, and rice. They are a big part of dairy products too, so that means cheese and milk and yogurt, and basically anything sweet will have high carbohydrates because sugar IS a carbohydrate. Carbohydrates are also high in fruits and vegetables... and carbohydrates really get an undeserved bad rep! Some carb-laden items are just bad "empty calories", but many are just plain great sources of energy and taste!
Fibre: Fibre is a type of carbohydrate that is not completely absorbed in humans, and the part that is not absorbed is used by our digestive tract to do many wonderful things! Currently, getting a higher intake of fibre is being promoted in the media often to lower cholesterol, improve digestion, lower the instance of colon cancer, and to aid in weight loss.
Fats: In recent history I think that fats have had it the worst with regards to the "nix-off-the diet-list", but honestly we could not live well without some types of fats! Just like carbs there are "good-fats" and "bad fats". For instance: Trans-Fat = Bad, Omega 3-6-9 Fat = Good.
Proteins: Proteins are the building blocks in many of our bodily structures - like our hair, skin, organs and muscles, and proteins are made up of amino acids. When we eat protein, our bodies use these amino acids to create new proteins in the structures in our bodies, and rebuild damaged proteins in our bodies.
Minerals: Minerals are the things like Calcium, Magnesium, Potassium, Sodium, and many other trace elements that are required. These are little pieces of the health puzzle.
Vitamins: Vitamins are the essential nutrients that contribute to overall health, that we are required to ingest as we can not create them ourselves within our bodies. (With the exception of Vitamin D which we actually can make ourselves from sunlight.)
Water: I do not feel I have to explain what water is, or why water is good, but in another post I will dedicate a whole rant to water! Promise!
Antioxidants: By far these little nutritional superstars have been getting the most press lately. Antioxidants basically fight free radicals, which are compounds that can be potentially damaging (mutation causing) to cells. Think about an apple left unpeeled... Oxidization = brown apple. Soak it in lemon or something high in Vitamin C, and the "antioxidants" temporarily stop/slow this oxidization process.
Phytochemicals: New studies are being done on the effects of certain trace chemicals, often found in edible fruits and vegetables collectively called Phytochemicals. It will be interesting to see where this nutritional slice of pie will lead us!
Now, I feel that we have covered the basics of what we need nutritionally in this post, but some people may feel I've missed something or am mistaken. I'm not a doctor or a registered dietitian, and I am also not writing a textbook - but, please feel free to comment if you feel you need to! I love learning! Also, if you have questions, I'll take those too... If I don't know the answer, I get to learn something new myself by finding it. Over the next few weeks I want to touch on the importance of each individual part, and how to get the recommended intake, and on some of the other topics mentioned above - and I'm also going to include a lot of links to a lot of sites and blogs I've been reading lately so it's not just "about me and my opinions"!
In the meantime...
In the meantime...
Eat well, live well, and brush and floss your teeth!
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