Nutrition is the process by which we assimilate food and use it for growth – taking in and using food substances which the body uses to grow, repair and maintain itself. It stands to reason then that if we are to grow, repair and maintain the body, we need to provide it with the optimal – the most nutritious – foods.
Deciding which are the most nutritious foods can seem incredibly complex – there is so much information about nutrients, vitamins, antioxidants, phytochemicals and the like, as well as directives to eat less fat, more fibre, less salt, more water. In fact, when it’s all distilled, the guidelines for a healthy diet are quite simple – eat a wide variety of foods, and make sure they are as close to their natural state as possible. As close to their natural state simply translates as unprocessed – whole grains preferably, plenty of fruit and vegetables, and lean protein.
Variety is the Spice of Life
The guidelines for Australians to choose foods for a healthy diet state that we should eat a wide variety of nutritious foods:
- Eat plenty of vegetables, legumes and fruits.
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
- Include lean meat, fish, poultry and/or alternatives.
- Include milk, yoghurt, cheese and/or alternatives.
- Drink plenty of water.
The Facts About Fats
Take care to limit the amount of saturated fat in your diet and moderate your overall fat intake to maintain a healthy weight and keep your heart healthy. Saturated fat is a type of fat that is solid at room temperature. It usually comes from animals but some can come from plants as well, such as palm oil and coconut cream. Dairy also contains saturated fats but the risk can apparently be lessened if you choose low-fat versions of dairy foods.
Saturated fats are also found in many processed and packaged foods such as fatty snack foods, deep fried foods, cakes, biscuits, pastries and pies.
Choosing the right kind of fats is also extremely important for good health. Saturated fats are “bad” fats, but there are “good” fats as well, those that actually lower cholesterol. Good fat can be found in things like olive oil, flaxseed oil, nuts such as almonds, brazil nuts and cashews, and avocado to name a few.
Choosing Oils
When cooking with oil, choose oil with a high smoke point – these include grape seed oil and canola oil. When otherwise healthy oils with a low smoke point, such as olive oil, are heated to high temperatures, their chemical makeup changes and products can form that reverse their heart-friendly benefits and instead increase the risk of heart disease.
It’s also wise to limit your salt intake, moderate alcohol consumption and watch out for foods containing sugar, particularly added sugar.
Eating for Energy
Eating the right amount for your energy expenditure is also an important consideration. A diet high in carbohydrates with minimal energy expenditure could be a recipe for weight gain.
It’s very important not to limit your food choices, as you could miss out on vital nutrients. It’s much better to eat a wide variety of healthy vegetables, fruits, lean protein and complex carbohydrates than to get what you may be missing from supplements such as vitamin pills. It’s the way natural foods work together that create their health benefits, not isolated vitamins or nutrients.
Find an accredited nutritionist or dietitian in your area on the pages of this site.
