Nutrition – what does our body need?

 
 

Good health is a balance between social, spiritual, mental and physical well-being. Mental and emotional health depend upon good physical health and nutrition, along with rest and exercise.  

If the nutritional needs of your body are not met,  sleep patterns can become disturbed, the capacity to do physical exercise can become impaired, mental concentration and decision-making can suffer and unwanted changes in mood can occur.

So what are the nutritional needs of our bodies?

There are six main principles and recommendations for good nutrition:

1) Eat a variety of foods from each of the four major food groups each day

2) Maintain a healthy weight (generally, a BMI between 20 and 30 is considered healthy).

3) Keep consumption of dietary fat at approximately one third of your total energy intake.

4) Eat plenty of whole grain products, fruits and vegetables.

5) Use salt and sugar in moderation.

6) If drinking alcohol, do so in moderation.

In practical terms these recommendations translate to:

  • Eating at least six servings of whole grain products (cereals, bread, rice, pasta) per day

  • Eating at least five servings of fruit and vegetables a day

  • Eating at least two servings of milk or milk products every day

  • Eating at least two servings of protein-rich foods (lean meat, fish, protein, nuts or legumes) a day.

  • Limit additional salt to food

Why are these recommendations important?

Eating Regular Meals

Regular meals and snacks are important in keeping our bodies energy levels constant, thus reducing urges to binge or overeat when the body gets overly hungry.  Three meals and two or three snacks per day are recommended.  For some individuals recovering from an eating disorder, it may be easier to begin working towards a more normal food intake by eating six smaller meals, rather than three bigger meals. 

Eating ‘enough’ nutrition

The body needs a continuous supply of energy in order to survive. Food and drink provide us with energy in the form of carbohydrates, proteins and fats; Vitamins and minerals do not supply energy. However some are needed to help the body utilize energy from food. The amount of energy that each person needs is affected by a wide range of factors. However, we know that it is difficult to meet your required intake of nutrients if your energy intake is less than 1200 kcal (5040 kJ) per day. Most women need approximately 2000 kcal (8400 kJ) daily.

Carbohydrates

Two main types of carbohydrates exist in food:

  • complex carbohydrates include starch and fiber-containing foods such as breads, pasta, potatoes, kumara, corn, legumes, rice and cereals.

  • simple carbohydrates include fruits, honey, sugar and sugar-containing foods (desserts, cakes etc).

The major function of carbohydrates is to provide a steady supply of energy to all cells in the body. Complex carbohydrates are also crucial for the healthy functioning of the digestive tract and contribute to feeling full after a meal. Ideally approximately 50 to 55% of an individual’s total energy intake will come from carbohydrates. Included in this will be 25-30 grams of fibre per day.

Protein

Foods containing good quality protein include meats, eggs, dairy products and seafood. Proteins of a lesser quality and concentration are found in nuts, legumes, grains and other vegetables. The major function of protein is to build and repair the body and to maintain an effective immune system so that you can fight off infections and stay healthy. Ideally, about 12 to 20% of total energy intake will be derived from protein.

Fat

The most common sources of fat are butter, margarine, oil, fatty meats, high fat dairy products and rich desserts and cakes. Fat is an essential part of meals.

Fat in food contains important fat soluble vitamins, such as A, D, E & K.

Vitamin A is needed for vision in dim light. It is also put in skincare products as it keeps skin strong and elastic, and helps resist infection.

Vitamin D is essential for strong bones. It protects the skeleton from fractures.

Vitamin E is protective against aging. It has also been proven to reduce the risk of cancer.

Vitamin K is needed for blood clotting.

Fat also contains essential fatty acids. Essential fatty acids are the building blocks of many hormones and of the substances in the body that help fight infection.

 
 
 
The London Centredietetics