Help Understanding Nutrition

On every morning news show you'll learn about a new diet or new research showing that the old diet is outdated. Nutrition has gotten so complicated, even the experts have trouble keeping up. It's no wonder that you may feel confused or resigned to thinking you'll never understand exactly what it is that you should be eating. The good news is the basics don't change. You may, however, need to hear them again.

Starches are Sugars

Corn, potatoes, peas, pasta, bread and rice are all starchy foods, which your body then recognizes as sugar. When a diabetic plans meals, he must take into account all the starches in his daily diet. If you eat a starchy vegetable, make sure you also eat a non-starchy vegetable in the same meal, or don't combine two starches unless you cut down the portions. Once your body stores the sugar it needs for basic functioning, it stores the excess as fat.

When you consume grains, make sure they're mostly whole. Whole grains burn a lot of energy as they get digested, because they require more time to digest. This creates a win-win situation for your body if you keep your portion size small so your body isn't storing more than it's burning.

Some Fats Are Fattier Than Others

You may think eliminating all fat from your diet would help you lose weight when, in fact, you need fat in order to live. Your body makes all the cholesterol it needs, so if you cut it out of your diet you'd be okay, but your body still needs fat to keep your skin soft, hair shiny and nervous system functioning. Without fat in your body, your nerves couldn't communicate with one another.

To eat the healthiest fats, you'll want to choose more fats that come from plants, and limit the fats from animals. The Cleveland Clinic devised a clever way to remember good fats from bad fats: fat from something that walks is not as healthy as fat from something that swims. The bad fat clogs your arteries; the good fat prevents the clogs.

Eggs Are Not Bad Protein

Eggs contain a high level of cholesterol, but they are also considered a perfect protein. If you are concerned about your cholesterol, you could either simply eat the egg white, which contains no cholesterol, or you could use an egg substitute. If you truly enjoy the taste of the entire egg, however, simply limit the other sources of cholesterol in your diet on the day you eat an egg. Monitor your other animal fat intake and choose lean, 3-ounce cuts. Also consider using cholesterol-lowering food products for the day, such as olive or canola oil.

Water is a Nutrient You Need

You have more water in your body than anything else, and without it you could die. Recommendations for your daily intake range from six to eight glasses, and this amount can include water-based beverages such as coffee or tea. Too little water in your diet puts you at risk for dehydration, which can affect your energy, your heart rhythm and cognitive functioning. Your lungs, veins and arteries need water to move blood and oxygen throughout the body, so you may feel slightly out of breath if you haven't taken in enough plain water or water-based fluids.