NUTRITION
Eating a balanced diet is an important part of good health. The food we eat supplies the nutrients required to build and repair the body, and to provide it with energy. Most of our nutrition consists of three food types – carbohydrates, proteins, and fats – but vitamins and minerals are also needed in tiny amounts. Water and dietary fibre are other key components. To remain healthy, a person should eat a variety of food in the correct proportion. Carbohydrates, the body’s main source of energy, come in two forms – complex carbohydrates and sweet-tasting sugars.
- SUGARS Foods such as sweets, cakes, and biscuits should be eaten sparingly because they contain lots of added sugar. Eating large amounts of sugar gives the body sudden bursts of energy rather than the constant stream it obtains from complex carbohydrates. Sugar that is excess to requirements is stored as fat, causing a person to put on weight.
- FATS AND OILS Although fats and oils supply vitamins and are essential to the functioning of the body, they should be consumed in moderation. Plant oils, such as olive oil, contain unsaturated fatty acids (as do oily fish), which are good for health. However, saturated fatty acids, contained in many animal foods and added to processed foods, can clog arteries.
- PROTEINS AND DAIRY FOOD About 15 per cent of our diet should include proteins needed for growth and repair. Foods rich in proteins include nuts, beans, eggs, fish, and meat. Red meat is also rich in saturated fat, harmful to health if eaten in excess. Dairy foods, such as milk and cheese, supply the bone-building mineral calcium and some protein, but can also be high in fats.
- FRUIT AND VEGETABLES Fruit is a good source of water, fibre, and vitamins, and the natural sugars that give us a burst of energy. Many also supply antioxidants, which can reduce the risk of some diseases. Vegetables contain vitamins and minerals and are a good source of fibre. Nutritionists recommend we eat at least five portions of fruit and vegetables daily.
- COMPLEX CARBOHYDRATES Starch is the main complex carbohydrate in our diet. Foods rich in starch include pasta, cereals, potatoes, bread, and rice. During digestion, starch is broken down to the sugar glucose, the body’s main source of energy. Complex carbohydrates should make up about half of our diet.
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