Knowing the basics of nutrition is essential when it comes to living a healthy lifestyle and achieving your weight loss goals.
Most types of foods have a variety of nutrients but in some cases one or two nutrients may dominate the rest. You won’t find pure protein or carbohydrate foods very often but finding pure fat foods is actually pretty common. Usually when you eat a fat filled product, it will also contain carbohydrates and protein and this statement is even more realistic with minerals and vitamins which are naturally in the food or added into it.
Nutrients are usually measured in metric units. For protein, carbohydrates and fats, it is measured in grams. For vitamins and minerals, it is measured in milligrams and micrograms.
The recommended daily amounts and percentage of that which is displayed on food product labels is based on the ‘average’ person. This number does not factor in the persons’ age, weight, height, gender, activity level, healthiness, and other important factors.
Your body is provided with ‘fuel’ mostly from carbohydrates. Carbohydrates are your main source for energy and fuel your body for the basic functions. Your brain also needs carbohydrates to be able to function properly. Diets that want you to cut out the carbohydrates intake is a terrible idea.
Now there isn’t just one type of carbohydrate. There are simple and complex carbohydrates.
Simple Carbohydrates: these are usually referred to as ‘sugars’ or ‘saccharides’ and are most commonly found in milk, fruits, and a lot of vegetables. Some forms of simple carbohydrates include sucrose, lactose, fructose, maltose, and dextrose. When all of these forms of simple carbohydrates are consumed, the automatically turn into glucose and glucose is just another term for blood sugar. Sugars are just basic molecules which your body will chop down and use really quickly as an energy source. For example, people get ‘sugar highs’ after eating candy that is filled with sugar.
Complex Carbohydrates: these are usually referred to as ‘starches’ and are common in grain products, beans, dairy products, fruits, and vegetables. The idea with complex carbohydrates is that they are constructed of complex molecules and it will take your system a lot longer to chop down these foods. The energy is let out over a period of time like how time released capsules/pills work.
Cellulose is usually referred to as ‘fibre’ and is the most complex carbohydrate you consume. Your body is not capable of digesting fibre but horses and cows are capable of doing so and that is the reason why they can fill their essential needs with just consuming grass and/or hay.
A healthy diet would get 50-60% of its calories from the carbohydrates you consume and the majority of the carbohydrates being with complex molecules.
Whether the carbohydrates you consume are simple or complex, they both supply you with four calories. Horses in particular consume four calories from every gram of grass they eat but as we can’t digest fibres, there is no calorie intake we receive from eating grass – but if you like the taste, go for it.
However, don’t be scared that dietary fibres are not needed because they are very important. Fibres will help you feel fuller for a long period of time because it stays in your system for so long. High fibre foods can actually keep you full longer than a candy bar could and we all know what else fibre is needed for – something that won’t be talked about into great detail here.
Another benefit to fibres is that they will reduce the cholesterol levels and the chance of you becoming diabetic, as well can also keep you protected from intestinal problems like diverticulitis.
You should consume at least 25 grams of fibre in your daily diet. Whole grain foods, dried fruits, beans, and nuts are all good examples of fibre sources.
Related Lose Weight Tips:
- Eating Healthy Carbs Can Help You Lose Weight
- The Atkins Diet by Diet Debate
- The Rise and Fall of the Atkins Diet. Eat Well, Lose Weight?
- 3 Quick Fix Ways to Improve Your Diet
- Negative Calorie Foods
Tags: Basics of Nutrition, Carbohydrates, Health Nutrition, Healthy Diet
