Embarking on a journey to understand the fundamentals of nutrition? Let's delve into the science of fueling our bodies optimally. We'll explore the essential nutrients, their roles, and how to incorporate them into our daily diets for peak performance.
Basic Facts
We need all three macronutrients – carbohydrate, protein and fat – for optimum health
- Carbohydrates are the preferred fuel for most cells in the body
- Proteins are important “building blocks” for our bodies
- Fats provide energy and build energy reserves, and protect and insulate our organs
- Iron helps transport oxygen throughout the body.
- Vitamin A: important for vision, the immune system, skin and growth in children
- Calcium: essential to build and maintain bones; enables the blood to clot and muscles to contract and helps regulate blood pressure
What are the basics of a good diet?
To get the essential nutrients and micronutrients, we need to eat a wide variety of food
- The composition of a healthy diet can vary; different people need different combinations of foods and in different amounts.
- There are some common factors, reinforced by scientific evidence, which are: An emphasis on plant foods, an emphasis on whole, unprocessed foods, and limiting refined carbohydrates
What should I eat before and after exercise?
If you’re working out first thing in the morning, you may be better off not eating; your body can only use food it’s already digested.
- After your morning workout, make sure you get a meal containing carbs and protein within two hours.
Is there an ideal ratio of carbohydrates, protein and fat?
We’re all different, and our needs for different nutrients can really vary.
- A good basic guide is to consider the “ideal plate” model for every meal
- Half a plate of colorful, non-starchy vegetables and/or fruit, 1/3 of a cup of carbohydrate food, and a quarter of a protein food
- This model applies to simple meals as well as mixed meals
Hydration
We lose water naturally through breathing and sweat; when we exercise this can happen faster.
- Ensure you stay hydrated with water as your main drink; keep an eye on your urine colour to tell you how you’re doing: pale is good
- Niki Bezzant is a New Zealand-based food writer, editor and commentator.
How often should I eat?
The traditional “three meals a day” model is a pattern of eating that fits in with many people’s lifestyles
- Evidence suggests it doesn’t really matter too much when we eat, as long as we get the nutrition we need from the meals and snacks we have in our days and weeks
How should I eat if I’m exercising?
Food can make a difference to how much energy you have, and how well you recover from your workout.
