The Four Basic Nutrients

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Good Morning!

 

The Four Basic Nutrients

 

Water, carbohydrates, proteins, and fats are the basic building

blocks of a good diet. By choosing the healthiest forms of each of

these nutrients, and eating them in the proper balance, you enable

your body to function at its optimal level.

 

Water

The human body is two-thirds water. Water is an essential nutrient

that is involved in every function of the body. Water helps transport

nutrients and waste products in and out of cells. Water is necessary

for all digestive, absorption, circulatory, and excretory functions.

Water is needed for the utilization of the water-soluble vitamins. It

is needed for the maintenance of proper body temperature. It is

recommended that you drink at least eight 8-ounce glasses of water

each day.

 

 

Carbohydrates

Carbohydrates are the energy source for our body in order to

function. Carbs are found primarily in fruits, vegetables, and

legumes. The most significant carbohydrates from animals come from

milk and dairy products. Carbohydrates are divided into two groups:

simple carbohydrates and complex carbohydrates.

 

Simple carbohydrates, or simple sugars, are the quickest source of

energy, because they can be broken down by our bodies the fastest.

These include a variety of sugar forms such as lactose (milk sugar),

fructose (fruit sugar), and sucrose (table sugar), as well as several

other sugars. One of the richest natural sources of simple

carbohydrates are fruits.

 

Complex carbohydrates include fiber and starches such as wheat

products as in breads and pasta, grains (including rye and corn),

beans, and root vegetables (such as potatoes). These foods, rich in

carbohydrates, are stored in the system and give us energy, long

term.

 

Both simple and complex carbohydrates are able to be converted into

glucose. It is this glucose which is stored or used as the energy

source. Total daily calories should consist of carbohydrates in some

form. The daily ranges include between 40-50% of carbohydrate intake.

When we consume more calories from carbohydrates than the body can

use, a percent of these carbohydrates may also be stored in the body

as fat.

 

Dietary fiber is an important part of our daily diet. Although most

fiber is not digested, it gives us many important and healthy

benefits. Fiber retains water, which allows for softer and bulkier

stools which in turn prevents constipation and hemorrhoids. Fiber

binds with cholesterol and eliminates this substance from the body. A

high-fiber diet, 30 mg or more, can also reduce colon cancer risk as

well as keep our digestive tract clean.

 

 

Protein

Protein is found in large amounts in the body. Proteins are the main

building blocks in our system and the primary make-up of most of our

cells. Proteins are a much slower and longer-lasting source of energy

than carbohydrates. Proteins help maintain proper acid-alkali balance

in our bodies and are needed for the maintenance of our muscle,

connective tissue, and skin. When we consume more protein than we

need, our bodies do not construct protein or muscle but breaks down

the protein to store its materials as fat, which can be broken down

and used for energy later.

 

Complete proteins which are found in meat, fish, poultry, cheese,

eggs, yogurt and milk, contain sufficient amounts of all of the

essential amino acids the body needs. Soybean products such as tofu,

soy oil, soy-based meat substitutes, soy milk and soy cheese are

complete proteins. Also the combination of a number of protein-rich

foods, such as brown rice with beans can give you a complete form of

protein as well.

 

Incomplete proteins are a variety of other foods, which include

grains, legumes, and leafy green vegetables, which are beneficial but

only contain some of the essential amino acids. Adults need to eat

about 60 grams of protein per day or 10 to 15% of their total calorie

intake.

 

 

Fats

Fat is good and the body needs fat. Fats are made up of the building

blocks called fatty acids. Each gram of fat allows the body about 9

calories. This is more than twice that supplied by proteins or

carbohydrates. In our childhood, fat is necessary for normal brain

development. As adults, fat is the most energy-efficient and

therefore, the most concentrated form in our bodies.

 

There are different types of fatty acids, which include: saturated,

polyunsaturated, and monounsaturated fats.

 

Saturated fats are found in beef, veal, lamb, pork, and ham, dairy

products such as whole milk, cream, and cheese and artificially

hydrogenated vegetable oils such as coconut oil, palm kernel oil, and

vegetable shortening. The more solid the product, the higher the

percentage of saturated fats. Our body uses saturated fats to produce

cholesterol. Studies show that a diet high in saturated fats is known

to promote coronary artery disease and excessive amounts of saturated

fats can significantly raise the blood cholesterol level, including

low-density lipoproteins (LDL), or " bad cholesterol. "

 

Polyunsaturated fats include omega-3 fats, are found in mackerel,

salmon, and tuna and other deep-sea fish, as well as omega-6 fats,

contained in vegetable oils such as corn, soybean, safflower, and

sunflower oils. Polyunsaturated fats may actually lower total blood

cholesterol levels. Yet, large amounts of polyunsaturated fats also

can reduce your high-density lipoproteins (HDL), or " good

cholesterol. " Trans-fatty acids, also called trans fats, may also

play a role in blood cholesterol levels. Tans fats occur when

polyunsaturated oils are hydrogenated, which is a process used to

harden liquid vegetable oils into solid foods like margarine and

shortening. Trans fats are also found in prepared foods, such as

cookies, crackers, doughnuts, french fries, and other fried foods.

 

Monounsaturated fats are found in olive oil and nut oils such as

peanut, and canola oils. These fats have been shown to reduce blood

levels of LDL without affecting HDL cholesterol.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

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