NUTRITION FOR HEALTH

by Susan Brown, Nutrition Specialist Department of Nutrition for Health

When dieting for weight loss it is very important that our nutrition is adequate enough that it supplies us with what we need to function at optimum level day after day. Our food choices play an important role in our nutrition as we work on losing weight through proper nutrition. What we eat contains the nutrients we need and failure to have sufficient supply of these nutrients can result to malnutrition.

The most important thing to remember is that proper nutrition can only be achieved through a well balanced diet containing the necessary nutrients. A balanced diet will be different for different people but there are some basic guidelines to follow.

Macronutrients such as carbohydrates, fats and protein are essential, thus it's important to know how much is required to avoid deficiencies. The following are recommendations made by the National Academy of Sciences.

Fat: 20 - 35%
Carbohydrate: 45 - 65%
Protein: 10 - 35%

Fruits and vegetables grown organically are high in antioxidants, fiber, vitamins and minerals that are essential for a nutritional lifestyle. Now, ask yourself if 60 - 80% of your dietary consumption consists of a variety of fruits and vegetables. If not, this would be the perfect time to re-evaluate your food choices.

The remaining 20 - 30% of your nutritional intake should contain quality protein, fats and oils and whole grains particularly in that order. Quality protein comes from trimmed meat of fish and chicken, eggs, soft cheese and whey protein concentrate. It might surprise you to know that protein can also be found in fruits and vegetables.

Protein is necessary in building your bodies important components especially the tissues that are mainly made of proteins. We need to consume more protein and by this, I mean protein rich foods not deep-fried in saturated fats nor combined with trans fats and hydrogenated fats.

It may not sound right when you’re trying to lose weight, but we need fats in our diet. Good fats are the ones from virgin olive oil, primrose oil, fish oil and coconut oil. Do not avoid these fats as they are essential in maintaining quality lipids that prevents skin problems, hormonal disorders and immune deficiencies.

Whole grains should be the only starch we need to add in our diet and not those over processed white grains that has the nutritional benefit of a cardboard. Whole grains carry lipids and fibers that we need to have better health and vitality.

Unfortunately, despite the huge amounts of food you consume, your body may still get inadequate nutrition so take time in rethinking your food choices and your nutrition. You must however plan your meals in terms of what you eat and how often you eat. Take full charge of your health today. 

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