A Healthful Diet for Good Living by Dr Deryck D. Pattron, Ph.D
Introduction
Targeting a healthier diet is probably the goal of all health conscious individuals. A goal which is achievable and attainable to all those who have the will and motivation. A major stumbling block in achieving a healthy diet is to know what foods are good for you and also what foods are not so good for you and trying to avoid the unhealthy foods. But information about good and not so good foods is often confusing to the general public that it makes the selection of foods difficult and often a challenging task. This treatise will provide easy to grasp information on the six essential nutrients.
Diet and Nutrition
Diet and nutrition may be regarded by nutritionists, researchers and scientists as one of the most effective proactive measures that can be use by individuals to prevent, reduce or eliminate the incidence of disease states. This principle is in keeping with the Hippocratian Principle, that states: “Let your food be your medicine and let your medicine be your food”.
To be healthy, a person should eat a balanced diet with a variety of nutrients. Nutrients are substances in food needed for normal growth, maintenance and repair of tissues. There are six categories of essential nutrients: water, fats, carbohydrates, proteins, vitamins, and minerals.
Water
Water is important for survival. Most if not all biochemical or life sustaining reactions needed for metabolism occurs in an aqueous or moist environment. If no or little water is available life sustaining biochemical reactions may occur very slowly and may even stop altogether leading to death of cells, tissues and the organism. Fifty to sixty percent of body weight is water. A physically active adult living in a moderate climate should drink approximately six to ten eight-ounce glasses of water a day. Active adults and those living in a warmer climate in the Caribbean and West Indies may need to drink approximately eleven to sixteen glasses of water a day or more as needed.
Drinking water or potable water should be of good quality and should be free from pathogenic organisms, poisonous metals and other contaminants and should be within the health and safety specifications stipulated by the World Health Organization.
Fats
Fats are a concentrated form of energy it is composed of carbon, hydrogen and oxygen and insoluble in water. Although there is a perception and some scientific basis for reasoning that fats are not good for health, in fact our body needs fats for good health and vitality. Some of the common functions of fats include:
Fats:
· Provide energy at the rate of 9 Calories per gram.
· Transport fat-soluble vitamins of A, D, E, and K throughout our bodies.
· Keep Protein from being used as a source of energy.
· Assist in development of nerve tissue.
· Contribute to the formation of blood components.
· Increase flavor and texture of foods.
· Contribute to the feeling of being full.
· Increases availability of calcium.
· Composed of glycerol and fatty acids.
· Two types of fatty acid molecules; saturated and unsaturated.
· Saturated fatty acids are solids at room temperature e.g. lard and shortening.
· Unsaturated fatty acids are liquids at room temperature e.g. plant oils such as linoleic acid and linolenic acid.
· US FDA requirements for fat intake should be less that 30 % of total calories.
Fats are found in margarine, butter, oils, and meats, and are added to many snack foods. It is suggested that people over 2 years of age should get 30 percent or less of their daily calories from fats. This goal for total fat intake applies to the diet over several days, not to a single meal.
There are some basic principles for reducing fats in the diet.
· Reduce the total amount of fat consumed especially saturated and hydrogenated fats.
· Eat less fat from animal sources. These are cholesterol containing foods such as meats, eggs, and butter.
· Use vegetable oil (except coconut, palm, and palm kernel oils) instead of solid fats in cooking. Look specifically for oils high in monounsaturated fats such as olive oil, canola oil, and peanut oil.
· Practice moderation by reducing the amount of salad dressings, gravies, and sauces used.
Carbohydrates
· Carbohydrates provide the main source of energy in the diet, yielding 4 calories per gram.
· They include starches, sugars, and fibers.
· Carbohydrates are broken down in the body into simple sugars called glucose.
· Glucose is converted into glycogen for use in muscle cells.
· When excess carbohydrates are consumed, excess glucose is converted to and stored as body fat via the process of lipogenesis.
· It is recommended that 50 percent of the total daily calories should come from carbohydrates.
· Major sources of carbohydrates include: fruits, vegetables, grains and starches.
Proteins
· Protein is important for growth and repair that is, in building, maintaining, and repairing body tissues.
· Made up of sub-units called Amino Acids.
· Composed of nitrogen, hydrogen, carbon and oxygen.
· Contribute to proper immune system function.
· 22 different specific amino acids needed for human protein synthesis.
· Complete proteins are found in most foods of animal origin.
· Incomplete proteins are found in foods of vegetable origin and in gelatin. By combining incomplete proteins, the quality of protein in the diet is raised. For example, use cooked dried beans with rice or bulgur, tofu with rice, or split pea soup with rye bread.
· Be sure your daily intake is adequate from a variety of sources to ensure that the range of amino acids required by the body is complete, but not excessive. Too Much Protein is not useable and is stored as fat.
· The US RDA of protein is currently 10-12 % of total daily calories.
· Proteins contain 4 calories per gram.
Vitamins and Minerals
· Vitamins and minerals are found in most foods.
· They have no calories and are needed only in small amounts.
· They are often called “micro” nutrients. Both vitamins and minerals work with other nutrients in the body.
· Vitamins regulate body processes that promote growth and maintain health and life.
· There are fat soluble (vitamins A, D, E, and K) and water soluble (B-complex and vitamin C) vitamins.
· Eating too much of a fat soluble vitamin could result in toxicity.
· Water soluble vitamins are not stored in the body.
· Minerals help keep water evenly distributed throughout the body. They also give structure to bones, teeth, blood, and cartilage.
· Minerals are stored in the body and therefore can be harmful if consumed at high levels.
· The major minerals are: calcium, phosphorus, sodium, potassium, chloride, magnesium, and sulfur. Trace minerals are: iron, iodine, zinc, copper, manganese, fluoride, chromium, selenium, and molybdenum.
· Most healthy people get enough of the essential vitamins and minerals through a well-balanced diet and do not need Supplements.
Summary
A health diet is the basis for minimizing disease states and ensuring health and well being. By thinking and acting positively the full benefits of a health diet can be achieved. Using foods that are in season and at hand are more important than relying on foods imported and out of season. Adopting the right attitude towards food selection may go a long way in achieving healthful living.
References
Brown, J. Nutrition Now. Minneapolis/St. Paul: West Publishing Company, 1995.
Duyff, R. L. (2000). The American Dietetic Association’s Complete Food and Nutrition Guide, Chronimed Publishing: Minneapolis, MN.
Kirschmann, J., L. Dunne, Nutrition Almanac. New York: McGraw-Hill, 1984.
Senior Series Volume 2, The Center on Rural Elderly, University of Missouri System.
Van De Graaff, K., Stuart I. Fox. Concepts of Human Anatomy and Physiology. Dubuque, Iowa: Wm C. Brown Publishers, 1988.
http://www.goldenbuckeye.com
http://www.hec.ohio-state.edu/famlife/aging
About the Author
Dr Pattron is a Public Health Scientist.
Preventive medicine, diet and nutrition, dietary supplement information and vitamin deficiency
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