Nutrition

Help and Advice for a Balanced Diet

A BALANCED DIET…

Nowadays we are exposed to a plethora of information about food; what's good for us and what isn't, with processed and fast foods available 24 hrs a day; but what is a healthy balanced diet, and why is it so important?

Our food intake has a direct impact on our health and disease risk, with many 'modern' diseases such as heart disease, cancer, strokes and obesity directly attributable to poor food choice.

The nutrients in our food are effectively the fuel that makes our body function properly; a bit like putting petrol in a car. Fill up with the wrong fuel you splutter to a halt. It is important to include a variety of nutrients across all food groups, and not to leave any out. These include:

CARBOHYDRATES: Our primary source of energy, which also helps us produce cholesterol and manage blood pressure. The fibre in carbohydrates also keeps our gut healthy and ensures that we feel satiated. Starchy varieties include bread, pasta, potatoes, rice; and non- starchy carbs include fruits and other vegetables.

PROTEINS: Break down to amino acids; the building bricks of our body. They are vital for structure of skin, hair and nails, and for growth, repair and a healthy immune system. Proteins rich foods include meat, fish, eggs, poultry, nuts and seeds, grains, dairy and beans.

ESSENTIAL FATS:   Another important source of energy, they are needed to manufacture hormones, absorb and transport vitamins, protect nerve cells, and are a part of every cell, (including the brain), so deficiency can affect mood and concentration.

WATER: Our body and brain comprises almost 70% water and this is needed for every chemical reaction in the body. As a component of every cell, water transports nutrients, helps digest food, supports concentration, and removes waste toxins.

A HEALTHY FOOD PLATE…

A healthy and balanced food plate for an average person should comprise around ¼ lean protein (including essential fats), ¼ starchy carbohydrates and ½ filled with other fruit/vegetables.

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VITAMINS AND MINERALS

Our body cells rely on essential micronutrients (vitamins and minerals) from foods, and plant phytochemicals to function properly, to maintain homeostasis and to self heal. They are an integral part of the ongoing rebuild and repair of bone and tissue, of cellular fluid exchange and production of chemical messengers which all keep our bodies working.

VITAMINS: essential organic substances, which regulate metabolic processes and also help to release energy from food.

They can be divided into

• Fat-soluble vitamins (A, D, E and K) which we store in our liver or fatty tissue. These can be dangerous if consumed in excess.

• Water-soluble vitamins (B and C), which only remain in the body for a limited time, are excreted in the urine and therefore need frequent replenishment.

• Antioxidant vitamins   (A, C and E) are thought to help protect cell tissues from damage and prevent degenerative disease.

 Vitamin A:   helps fight infection; important for internal and external skin growth, and eye function.

B Vitamins support growth, a healthy metabolism, the nervous system and energy production.

Vitamin C helps form body cells, heal wounds and fight infection. It is also needed to absorb iron.

Vitamin D works with calcium and phosphorus to build bones. It can be produced though the skin when exposed to sunlight.

Vitamin E is needed to produce healthy blood and for a healthy reproductive and immune system. It is also important for anti-ageing.

Vitamin K is needed for blood clotting and healthy blood tissues.

With the exception of Vitamins D and K. we are unable to produce these vitamins ourselves and need to take in through food or supplementation. Deficiencies can result in serious conditions such as scurvy (C), rickets (D) and blindness (A).

MINERALS:   organic substances which occur naturally in our bodies and contribute to some key processes such as bone formation, heart and muscle function and digestion. Deficiencies are now associated with major degenerative diseases.

Only around 1/3 of the 60 minerals in us are considered to be essential. Some key minerals and their functions are:

• Calcium - for bone and teeth formation (requires Vitamin D); also for blood clotting and healthy muscle contraction.

• Magnesium 'Nature's Tranquiliser' - for muscle relaxation, lowering blood pressure and to help enzyme-related activity throughout the body.

• Potassium - also helps lower blood pressure.

• Iron - helps oxygen transportation in the blood.

• Zinc - supports wound healing and keeps the immune system strong (working with Vitamin C).

• Iodine - supports the thyroid gland which controls our metabolism.

• Phosphorus, Sulphur and Potassium - support the muscles, nerves, skin and organs.

Phytochemicals: biologically active compounds that occur naturally in plants (mainly fruits and vegetables). They derive their benefits from their inbuilt protection against dangers such as radiation or insect attack. By eating them, we transfer these protective health and curative benefits.

They include

• Flavonoids - usually found in brightly coloured fruits.

• Phytoestrogens -in soya and other legumes (common in the Asian diet).

• Herbs.

• Cabbages and onions - both containing sulphurous compounds which help protect the liver.

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TEN TOP TIPS FOR A HEALTHY BALANCED DIET

1. Eat three meals a day and two healthy snacks.
2. Aim for 6-8 portions of fruit and vegetables a day.
3. Eat at least three portions of fish a week; one being oily fish.
4. Increase fibre intake to keep your gut healthy.
5. Include some low fat dairy for added calcium and protein.
6. Cut back on processed foods (pies, burgers, pastries, ready meals).
7. Reduce salt intake. Try Lo Salt/lower sodium content alternatives.
8. Reduce sugar intake. Watch for hidden sugar on food labels.
9. Eat less saturated fat (cut fat off red meat; avoid crisps and fatty snacks).
10. Drink more water: Aim for 2 litres or 6 large glasses a day.

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.