General Information
The Basics: Carbohydrates, Proteins, and Fats.
Carbohydrates, proteins and fats are foods that we eat everyday, but are you eating the right kind? Which types of these foods will give you the best nutrition for your diet? Everybody needs carbohydrates, they provide the body with the energy it needs to function throughout the day. You need them for proper organ function and they are a very beneficial part of your healthy diet.
While they are essential in a healthy diet, there are some carbohydrates that are better than others. The best type of carbohydrates are foods such as: whole grains, vegetables, fruits and beans. These foods promote good health by delivering vitamins, minerals, fibers, and several phytonutrients. The carbohydrates to skip are easily digested refined carbohydrates from grains such as pastries, white bread, sugared sodas, and other processed foods. These foods contribute to weight gain and promote diabetes and heart disease.
Protein is also essential to a healthy diet. Something to watch out for is protein packages. For example, a 6 oz porterhouse steak has 38 grams of protein, but it also has 44 grams, 16 grams being saturated fat. The same amount of salmon will give you 34 grams of protein and only 18 grams of fat, 4 being saturated. The salmon is the better protein package because 16 grams of saturated fat is nearly three-fourths of the daily recommended saturated fat intake. So always pay attention to what else you're getting along with the protein. Vegetable sources of protein such as beans and nuts are an excellent choice. They deliver healthy fibers, vitamins, and minerals. Animal sources of proteins are good as well; the best choice is fish and poultry. If you prefer red meat however, stick with the leanest cuts, moderate portion sizes, and make it only an occasional part of your diet.
Fats are another necessary food for a healthy diet. The key to eating fats is to remember to choose healthy fats, limit saturated fats and avoid trans fats. The amount of fat that you eat isn't linked to disease, it's the type of fats that you eat. "Bad" fats (saturated and trans fats) are linked to certain diseases. "Good" fats (monounsaturated and polyunsaturated fats) are linked to lowering the risk of certain diseases. If you can, substitute the bad fats with good fats and try to avoid trans fats. Although it is important to watch the amount of cholesterol you consume, it isn't as bad as everybody thinks it is. The cholesterol in the bloodstream is the main concern. The biggest problem for cholesterol in the bloodstream is the mix of fats in a diet, not the cholesterol in your diet.
Next time you're in the grocery store shopping consider these topics before you buy something that may be unhealthy.
Key Nutrients
Carbohydrates
Carbohydrates are the main source of fuel for our body. The best kinds of carbs come
from:
- Vegetables
- Fruits
- Low-fat dairy
- Whole grains
In fact, grains contain many nutrients important to a healthy body, such as dietary fiber,
thiamin, riboflavin, niacin, folate, and minerals. Your calcium and vitamin D intake will come
from the dairy section. Calcium is the major mineral for the growth and development of our
bones and teeth. Your daily intake of calcium should be somewhere between 1,200 and 1,500
milligrams. 50% of your daily calorie intake should come from carbohydrates.
Protein
Another necessary nutrient for the body is protein. Vitamin B, vitamin E, iron, zinc, and
magnesium are all found in protein. Iron is important to men and women for different reasons.
Guys need it for growth spurts and muscle development. Women need extra iron to replace
blood loss during their menstrual period. The daily intake for both men and women should be
about 15 milligrams.
Zinc keeps our immune system healthy; the best sources are seafood, meat, beans, and
peanuts. Animal sources of protein are absorbed the most. Do not exceed 40 milligrams of zinc
a day. Other sources of protein include:
- Beef
- Poultry
- Fish
- Eggs
- Nuts or seeds
- Soy beans
Try to make protein 15% of your daily calories.
Fruits and Vegetables
Fruits and vegetables are also major nutrients. They contain many vitamins and minerals
such as:
- Dietary fiber
- Folate (folic acid)
- Potassium
- Vitamin A
- Vitamin C
Examples of fruits include:
- Apples
- Berries
- Mangoes
- Melons
- Peaches
- Pears
- Plums
- Tomatoes
Examples of vegetables include:
- Broccoli
- Carrots
- Eggplant
- Spinach
- Sweet potatoes
Dairy
Low-fat or fat-free dairy products are a good source of vitamin D and calcium. In fact,
calcium is a major mineral for the growth and development of our bones and teeth. Your daily
intake of calcium should be between 1,200 and 1,500 mg. Overall, your dairy intake should be
about 2 to 3 cups per day. Included in the dairy group are:
- Cheese
- Fluid milks
- Puddings made with milk
- Yogurt
Fats
Perhaps surprisingly, your body also needs fats. They provide cellular structure,
hormones, and fat-soluble vitamins. Not to mention, they are a source of energy and also help
keep our skin healthy. Try to make fats 25%-30% of your daily diet. Foods that contain fats are:
- Nut butter
- Nuts or seeds
- Olive Oil
-
Seafood
B-Complex
These multiple vitamins are vital to our body’s energy process. B-complexes are B1, B2,
B3, and folate (folic acid). Food sources for b-complex include:
- Dairy
- Eggs
- Fish
- Fruits
- Leafy Greens
- Meats
- Nuts
- Rice
- Whole grain