healthy eating

On a daily basis the human body requires certain amounts of different forms of energy to function well. These energy sources can be divided into distinct groups and include carbohydrates, proteins and fats. Good nutrition requires that a variety of foods are consumed because no single food provides all the nutrients the body needs. Over the years national dietary guidelines have evolved and unless you have a specific health problem that requires a special diet then it is best to follow this approach. These guidelines are illustrated in the food pyramid.

Throughout the cycle of the day and night your body metabolizes (burns) carbohydrates, protein and fat to produce energy and perform other necessary functions, and this process continues even when at rest. This energy is measured in calories. The amount an individual needs varies depending on sex, age, body size and level of activity. As a rough guide the human body needs 1,600 - 2,800 calories per day to maintain itself.

1,600 — children ages 2 to 6, most women and some older adults
2,000 — average adult
2,200 — older children, teenage girls, active women and most men
2,800 — teenage boys and active men
food calories pryramid

Protein = 10-35% total calories

The richest sources of protein is found in seafood, meat, dairy products, nuts, legumes and seeds. However many high protein foods are also contain high levels of cholesterol and fat. Even without animal protein it is possible to fulfill requirements from plant-based foods such as tofu, lentils, beans and tempeh.

Every cell in the body contains protein - bones, skin, muscle, organ tissue, blood, hormones and enzymes - which makes it essential to life. Many westerners eat far more protein than is needed which the body stores in the form of fat.

140 pound woman needs 51 grams protein daily
175 pound man needs 64 grams protein daily

Carbohydrates = 45 - 65% total calories

Carbohydrates are sugars and starches. Complex sugars are found in fruits and milk. Sugary foods and drinks often referred to as simple sugars or simple carbohydrates. Complex starches are found mainly in bread, pasta, rice, vegetables and cereals.

At least 130 grams daily should come from carbohydrates though complex carbohydrates are preferred as the body takes longer to absorb this energy providing energy over a longer period of time and contain more nutrients and fibre than sweets do.

Foods containing added sugar provide a high amount of calories with little nutrient content. Soft drinks, cakes, sweets, biscuits and ice cream all fall into this category.

Bearing in mind that carbohydrates are the main source of energy for the body Low Carb Diets such as the popular Atkins Diet are a contentious issue >> read more

Fat = 20-35% total calories

Fat is essential for the body to absorb many essential vitamins whilst helping to maintain the structure of cell membranes and assisting the immune system. However too much fat can increase the risk of heart disease, diabetes and obesity.

There are different types of fat found in food including

Saturated fat - butter, eggs, cheese, meat, poultry, milk, chocolate
This should be kept below 10% of your daily calorie intake as it is the main cause of high blood cholesterol and coronary artery disease.

Polyunsaturated fat - vegetable oils such as corn, sunflower, soy, cottonseed and safflower

Trans fat - commercial baked and fried foods, most margerines and shortenings

Monounsaturated fat - nuts, avocados, olive, peanut and canola oils

To reduce fat choose lean food such as skinless white poultry and low-fat dairy products and replace these with low fat foods such as such as fruits, vegetables and whole grains.

Sodium = 1,500 to 2,400 mg per day

Recommended daily intake should not exceed 1,500 to 2,400 mg. As much processed food and meat such as bacon, sausage and ham has a high sodium content you should look to limit your intake.

Dietary Fibre = 21-38 grams per day

Fibre is found in two forms - Insoluble and Soluble
Insoluble Fibre reduces your risk of colon and rectal cancers and is found mainly in vegetables, wheat bran and whole grains.
Soluble Fibre help improve your cholesterol and blood sugar levels and is found in oats, dried beans and some fruits, such as apples, oranges, strawberries and grapefruits.

Cholesterol = up to 300 mg per day

All animal foods contain cholesterol but is found in concentrated form in meats, egg yolks and whole milk. While cholesterol should be limited the main cause of high blood cholesterol is saturated fat.