More than likely you have heard the expression, "you are what you eat." While that may not be true technically, the phrase does contain a kernel of truth. Your body relies upon a regular supply of water, carbohydrates, protein, fat, vitamins and minerals to function optimally. When these important nutrients are either missing or in limited quantity in your diet, cellular processes are adversely affected which ultimately leads to chronic disease development.
Background
According to the Centers for Disease Control, 310,000 to 580,000 deaths per year can be attributed to poor food choices and physical inactivity. Obesity, stroke, heart disease, diabetes, high blood pressure and osteoporosis are examples of chronic diseases which are related to improper nutrition. High intakes of salt, fat, sugars and refined carbohydrates, common in American diets, leave little room left for nutrients essential for good health. In fact, research has shown that increasing fruit and vegetable intake can lower the incidence of chronic diseases such as diabetes and some cancers.
Water
Water accounts for more than 60 percent of your body weight and is therefore a very important nutrient to include in your daily diet. Without water, you can only live for several days since so many aspects of your body's metabolism depends upon it. Consuming adequate water and fruits and vegetables are the primary means of ensuring adequate hydration.
Carbohydrates
Carbohydrates are your body's main fuel source, supplying your muscles, brain and digestive and nervous systems with energy. The Institute of Medicine's Dietary Reference Intakes call for individuals to obtain 45 to 65 percent of their daily calories from carbohydrates. Not all carbohydrates are well suited to provide for the body's needs. For example, if you make most of your carbohydrate choices from simple sugars found in soda pop and candy, your body will be missing the vitamins, minerals and fiber it needs. These are provided in whole grains, starchy vegetables, milk and fruit.
Protein
Adequate dietary protein is important to provide the necessary building blocks for new body cells so the old ones can be replaced. Additionally, many compounds in your body are comprised of protein, including hormones, enzymes, antibodies, neurotransmitters, skin, bone, muscle and body organs. In order to meet your protein requirements, you should eat 5 to 6-1/2 oz. of lean meat, fish, poultry, eggs, legumes, nuts and seeds daily. Adding 3 cups of low-fat milk or yogurt is also recommended.
Fat
Fat is a more concentrated source of calories than either fat or protein, thus fat intake should be monitored carefully to avoid weight gain. Choose foods which contain unsaturated fat, such as olive and canola oils, avocados, nuts or seeds. Limit your intake of saturated and trans fats, which are commonly found in processed foods such as cookies, cakes, potato chips, sour cream and margarine. High intakes of these have been associated with high blood cholesterol and heart disease.
Vitamins and Minerals
Vitamins play important roles in energy metabolism, brain and spinal cord health, immunity, and hormone production. Minerals are essential for building proteins, healing wounds, growing strong bones and teeth, and well-functioning muscles. Choose a wide variety of whole grains, fruits, vegetables, legumes, nuts, seeds, dairy products and lean meats in order to meet your vitamin and mineral requirements.
References
- Centers for Disease Control and Prevention: Nutrition for Everyone: Basics: Vitamins and Minerals
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients
- NJToday.net: State Official Encourages Healthy Eating During National Nutrition Month
- Centers for Disease Control and Prevention: Promoting Healthy Eating and Physical Activity for a Healthier Nation
- USDA Food and Nutrition Information Center: Dietary Guidance
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