The functioning role of the foods we put in our body
“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” Edward Stanley
The content in this article is meant to be informative in nature, but it should not be taken as medical advice. The opinions and suggestions made are not meant to cure any type of disease. If you feel you may be deficient in a particular nutrient, please seek a medical professional for help.
I began this series last month with a look into nutrition concepts and how to select healthy upgrades to transform a meal. Now I want to break down the foundation of what food is and why our bodies need it. If you’ve read or watched anything concerning nutrition, chances are you’ve heard that getting the right amount of macronutrients and micronutrients are important. However, you might be left wondering – what’s the difference between the two? Let’s start by defining the two.
MACRONUTRIENTS
The beginning of each word will give you a clue into what they may mean. “Macro” comes from the Greek word makros, which means large. Macronutrients are “big picture” nutrition categories and are usually measured in grams, such as grams of fats or carbs. Many macros-based plans classify macronutrients in three ways:
Proteins
Protein is the “building block” of the body, made up of chemicals called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source. You need protein in your diet to help your body repair cells and make new ones. There are four calories per gram of protein and it is a vital component at any age.
GROCERY SHOPPING CHECKLIST
- Supplement aisle: protein powders, readymade shakes or bars
- Deli: yogurt, eggs/egg whites, deli meat, cheese, milk
- Meat, seafood, chicken, and tofu
A general rule of thumb I tell my clients starting out is to aim for half a gram of protein per pound of bodyweight. As always, check with your doctor first.
Fats
Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps in conducting essential neurological functions. They are a part of every cell, helping receive signals from hormones like insulin, and are essential for the absorption of vitamins like A, D, E, and K.
GROCERY SHOPPING CHECKLIST
- Nuts
- Avocados
- Dressings/sauces
- Bacon/meat
- Cheese of all kinds
- Sour cream
- Peanut and other nut butters
- Real (preferably grass fed) butter
- Coconut, almond, or avocado oils
- Full fat yogurt
Not All Carbs Are Created Equal
Food contains three types of carbohydrates: sugar, starches, and fiber. Carbohydrates are either called simple or complex, depending on the food’s chemical structure and how quickly the sugar is digested and absorbed. The type of carbohydrates that you eat makes a difference. Foods that contain high amounts of simple sugars, especially fructose, raise triglyceride levels. Triglycerides (or blood fats) are an important barometer of metabolic health; high levels may be associated with coronary heart disease, diabetes, and fatty liver.
- Simple carbohydrates are digested quickly and send immediate bursts of glucose (energy) into the bloodstream. That’s why you may feel a rush of energy when you eat a dessert, only to be followed by a crash of fatigue when that sudden burst of energy is depleted. Simple sugars are found in refined sugars, like the white sugar you’d find in a sugar bowl. Added sugars (including refined sugars) provide calories, but lack vitamins, minerals, and fiber and can lead to weight gain.
GROCERY SHOPPING CHECKLIST
- Table sugar
- Corn syrup
- Fruit juice
- Candy, cake
- Bread or pasta made with white flour
- Soda
- Any baked goods with white flour
- Most packaged cereals
- But not all simple sugars are alike. There are also simple sugars in more nutritious foods, like fruit and milk. These are “naturally occurring” sugars and, unlike refined sugars, these sugars often come with vitamins, minerals, and fiber that our bodies need.
- Complex carbohydrates are digested more slowly and supply a lower, steadier, release of glucose into the bloodstream. As with simple sugars, some complex carbohydrate foods are better choices than others.
Refined grains, such as white flour and white rice, have been processed, which removes many nutrients and fiber. Many foods containing refined grains, like white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they’re marked enriched. By contrast, unrefined whole grains retain many of these vital nutrients and are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why you will feel full longer after eating a bowl of oatmeal compared to the same amount of calories of sugary candy.
GROCERY SHOPPING CHECKLIST
- Noodles
- Rice
- Beans
- Potatoes
- Squash
- Breads
- Not starches but higher glycemic index vegetables: corn and carrots
- Fibrous Carbohydrates Many people don’t get enough fibrous carbohydrates in their diet. Unlike starchy and sugary carbohydrates, fibrous carbohydrates are not digested. They contain higher levels of fiber, which acts to slow the conversion of carbs into glycogen, which will sustain your energy supply over the day. It also helps maintain a constant level of blood sugar, which helps you remain alert throughout your day.
GROCERY SHOPPING CHECKLIST
- Cauliflower
- Broccoli
- Green beans
- Cabbage
- Brussel sprouts
- Peas
- Uncooked spinach
- Lettuce and other salad greens
These lists are not complete sources, just intended to use as examples on what foods to choose from.
MICRONUTRIENTS
Micronutrients are much smaller measured values in terms of nutrition. “Micro” comes from the Greek mikros, which means small. You measure most micronutrients in milligrams or even micrograms. They are a major group of nutrients your body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting, and other functions. Minerals play an important role in growth, bone health, fluid balance in the body, and other processes.
There are lots of micronutrients in the foods you eat, especially fruits and vegetables, that are plentiful in vitamins and minerals. Micronutrient examples include, but aren’t limited to:
- Calcium
- Folate
- Iron
- Vitamin B6, B12
- Vitamin C
- Vitamin E
- Zinc
Most macronutrient foods contain different micronutrients. However, most people wouldn’t use a micronutrient approach to dieting because it would be difficult to measure and track. Your best approach to giving your body what it needs is to eat a variety of whole foods, in a variety of selections and colors, and make choices that reflect a broader spectrum of macros, micros, fiber, and phytonutrients and your body will thank you for it.
