that we eat is used as fuel for energy, but no single foodstuff
provides all the nutrients needed by the body. This is where
balancing a diet comes in.
Proteins
Known as the muscle-building nutrient, it is broken down into
individual amino acids during digestion and absorption. The
amino acids are then taken up by the body for various jobs like
manufacturing tissues and enzymes needed for metabolism.
Everyone needs protein, but how much should you eat to shuttle
enough of those amino acids to your muscles? Read More on Proteins
Carbohydrates
If you lead an active lifestyle, your body needs fuel in the form of
carbohydrates to function optimally. How many carbohydrates
you should eat each day depends on your total energy intake, size
and health status, as well as the duration, intensity and type of
exercise you do. Read More on Carhohydrates
Dietary Fibres
Fibre in nutrition has been an area of increasing interest for study
by nutritionists the world over. Dietary fibre, unavailable
carbohydrates or roughage are the different terms, that refer to the
total amount of naturally occurring material in foods, mainly of
plant origin, that is not digested. Dietary fibre is widely
recognised to have a beneficial effect. Read more on Dietary Fibres
Fats
When it comes to calories, all fats are the same — equally
undesirable. Containing 9 calories per gram, fat has more than
twice the calories of carbohydrates and proteins. A high-fat diet
increases the risk of obesity and its complications (diabetes,
hypertension and certain cancers). It is another reason to be
judicious with all fats, even with the more desirable ones such as
olive and peanut oil. Read more on Fat
Minerals
Minerals are of vital importance and are found in most of
the foods we eat, particularly in vegetables, meat and fish.
Minerals needed by the body can be classified into two
groups. One group is the macro-minerals which are needed
in large amounts. These include calcium, potassium,
phosphorus, magnesium, sodium, sulphur and chlorides.
The micro-minerals which we need only in minute amounts
and which are easily obtained from a normal balanced diet
is the second group. These include iron, zinc, manganese,
copper, iodine and others. Read more on Minerals
Vitamins
Vitamins are substances needed in small quantities but
they are indispensable. They perform specific vital
functions and are essential components in any diet. Vitamin
supplements are a subject of continuing controversy in the
health world. It is often said that vitamins provide added
energy and vitality. However, the truth is that while the
deficiency of vitamins may cause illness, an excess of them
definitely does not make one healthier. The chart below
shows how vitamins affect our health. Read more on Vitamins
Supplements Help
A few choice supplements may help you reach your goals more
quickly. Here is a rundown of the basics.
Protein Supplements
You can usually get all your protein from food without difficulty.
However, if you are short of cooking skills or are time crunched
then supplements are a convenient though expensive alternative.
Look for a formula that your body easily tolerates and that tastes
good. To up the calories, have the shake with a snack or even drink
it with a full meal.
Vitamins and Mineral Supplements
A multivitamin can act as an insurance policy if you are not
getting enough nutrients from food. Taking extra antioxidants like
vitamins C and E may also be beneficial. But do not go overboard
on micronutrient megadoses — some can be toxic in excess
amounts (like Vitamin A). Women may want to consider calcium
supplements, particularly if they are on a low-calorie diet.