Lets start with the basics of a healthy diet:
#Variation of food
#Maintain a healthy weight
#Prioritize foods low in fat, saturted fat and cholesterol over others
#Don't forget to eat a plentiful amount of fruits, vegetables, and grains.
#Do not consume excess salt and sodium in your diet
#Moderate consumption of acoholic beverages
Classes of Nutrients and their uses by the body:
#Carbohydrates- It is the body's preferred choice for energy which can be oxidized
for immediate use if the body needs the energy, converted from glucose to glycogen by the liver and stored in muscles
or the liver, or transformed to fat storage.When the body needs more energy the glycogen could be converted back to glucose.
#Lipids- Lipids are the body's second choice for energy. They play
a major role in the structure of the plasma membrane and the myelin sheath, creating steroids and hormones and the manufacture
of bile and Vitamin D.
#proteins- Proteins are the last choice of energy and are used to
create enzymes, build small muscles and skin,serve as disease fighters, and work at manufacturing cell receptors.
#Water- Water is involved in all cell and organ functions, regulates
body temperature,and serves as lubricant (especially in saliva and joints).
#Minerals- Minerals control enzymatic reactions and act as catalysts.
#Vitamins- Vitamins maintain growth andnormal metabolism,and serve
as co-enzymes but they do not provide energy or be used as building blocks.
#Fiber- Fiber protecs the health of the intestinal tract and lowers
the cholesterol level.
#Phytochemicals- Phytochemicals are disease fighters,anti-oxidants* and protects
against enviornmental toxins.
*anti-oxidant- protect against cancer, aging and cataracts.
Good vs. Bad
Fats
Bad= saturated fats
Usually require more alterations (eg. butter,palm oil)
Saturated fats increase 'bad' cholesteroland may lead to cardiovascular disease since
it may clog the arteries,
Good=unsaturated
There are two kinds of unsaturated fats: polyunsaturated (corn and suflower oil) and
monounsaturated (avocado and canola oil).
Polyunsaturated- They oxidize fast into toxic compunds that have the potential to damage
the cardiovascular system. They also contain trans fatty acids which damage the cardiovascular system, promote cancer and
used as a building block.
Monounsaturated- They decrease LDL (good for the cardiovascular
system and resist oxidation.
P.S. Olive oil is a monounsaturated fat used in many mediterranean countries which is
belived to be a factor of their reduced amount of cardiovascular disease in comparison to America.
Carbs
Good carbs takes less time to oxidize and raise the Glycemic Index slower. They are, just
like with good fats, less altered. Oats and whole grain are good examples of the good kind.
