Previously we looked at label reading so today I want to delve a bit into our obsession with calories.
The commitment to eating healthier can be tough especially when you are not sure where to begin. Implementing said commitment can even be harder. Questions swirl around your head like; where do I start? What foods should do I eat, and which ones should I stay away from? These are all questions we should answer and have a plan before hitting the grocery store.
Let’s start with the basic needs and that is we need nutrients to survive. We need maintenance calories for energy in order to survive and there are two types of nutrients. The macronutrients are proteins, fats and carbohydrates and these provide our calories. Micronutrients are our vitamins and minerals.
Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat. Protein is also found in nuts and legumes.
Carbohydrates are our main fuel source. Carbs are the brain’s source of energy and severely reducing them can affect brain function. Carbs are partially converted to glycogen, which is stored in muscle to power your workouts. With all the negative publicity and debates on carbs, you might be afraid to eat any! Don’t deprive yourself of them.
There are two types of carbohydrates – simple and complex. Simple carbohydrates that you should stay away or greatly reduce are simple sugars that are found in candy, sodas and many snacks. Complex carbohydrates such as whole grains, starchy vegetables, and fruits containing high fibre will keep you energized throughout the day and avoid sugar highs and lows. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat.
And then the three-letter word that strikes fear in the hearts of all. Fat!
But without fat, our body wouldn’t be able to utilize some of the vitamins we consume. Fat is found in our cell walls and makes up a big part of hormones. Unsaturated fat that come from plant sources such as nuts and olives are healthy, but if it goes through any type of refinement process, it can become saturated fat. Saturated fats that come in meat, milk and dairy products puts you at risk of health problems.
Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.
Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You can consume 1500 milligrams (mg) per day but not exceed 2300 mg which is the equivalent of just over one teaspoon of salt. Unfortunately can and processed food packages contain way more than our recommended daily allowances which is why whole, fresh foods are still the number one healthy go to.
Now we have talked a bit more about calories, you can see while not all are created equal they are not all the devil either. Remember with everything, moderation is key.
