It can seem overwhelming, deciphering the dietary requirements you need to fulfill to nourish your body and keep it healthy and strong, but once you understand a few basic nutritional principles, the topic becomes less daunting. By educating yourself about the essential components of a healthy diet, you can begin to understand the necessary steps to take that will guide you toward a wholesome and healthy lifestyle. A healthy diet contains three basic macronutrients: carbohydrates, protein and fat.
Carbohydrates
Carbohydrates have gotten a bad rap from some fad diet plans, but they are an important energy source. In fact they're the only energy source that your brain and red blood cells can use, according to the University of Illinois at Urbana-Champaign. A gram of carbohydrate provides 4 calories of usable energy. Carbohydrates are broken down by your body's digestive system into blood sugar, or glucose, which is by your cells and organs as an energy source.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are present in fruit, vegetables and dairy products. Complex carbohydrates are found in grains, starches and legumes.
Protein
Like carbohydrates, proteins also provide 4 calories in 1g, but unlike carbohydrates, protein's main purpose is to provide your body with the means to grow and maintain structural support. Protein is present in your muscles, skin, organs and body fluids, and it is essential for helping your body repair cell damage.
Proteins are made up of building blocks called amino acids. There are nine amino acids your body is incapable of producing on its own, so you must get them from food. These are called essential amino acids. Some foods, including meat, fish and dairy products contain all nine amino acids, making them complete proteins. Other foods may contain some but not all of the essential amino acids. These foods, which include beans, nuts and seeds, are referred to as incomplete proteins.
Fat
Fats contain 9 calories in 1g, compared to the 4 found in proteins and carbohydrates. Concerns about obesity have made many people shy away from fat, but a certain amount of healthy fat is essential for your body to thrive. HelpGuide.org notes that essential fatty acids are necessary for supporting brain function, maintaining cell membranes, insulating nerves, regulating heart rhythm, assisting in vision and easing inflammation that can put stress on your immune system.
Member Comments