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Food is a source of nourishment, it provides mental stimulus and is metabolised by the body to give energy and build tissue. It is a functional, routine part of everyday existence.
Many health problems can be associated with bad eating habits. It’s not about which foods are good or bad, it’s a matter of which foods we need more of, and which we need less of.
We are often told to eat a balanced diet, but what does that look like and what effect does it have on our bodies?
Food — inside and out
Your body is incredible. Your heart, liver, eyes, kidneys and all your other body parts work away 24 hours a day without you even noticing. Your skeleton keeps you standing, and your muscles are constantly contracting and relaxing to help you move and even to keep you balanced when you’re still. It’s no wonder you need to put good-quality food into your body to keep it working well. The amount and type of food you give your body is very important. If you don’t eat a good balance and variety of foods every day, your body just can’t work at its best. If you know what your bones, muscles, brain and other body parts need then you’re on the right path to choosing the right foods.
Food provides us with carbohydrates, proteins, fats, fibre, vitamins and minerals. Here’s what they do:
• Carbohydrates are essential for brain and muscle function.
• Protein is needed for growth and repair.
• Healthy fats are important to make hormones and keep skin and hair healthy.
• Fibre keeps bowels regular.
• Vitamins and minerals are essential to the smooth running of your body.
Eating a variety of foods gives you the best chance of getting the right balance of carbohydrate, protein, fat, fibre, vitamins and minerals. Variety makes for more interesting eating and helps keep your body functioning at its best.
Nutrition decoded
Here are terms commonly used in nutrition and an explanation of what they really mean:
Wholegrain foods contain the seeds of plants including wheat, rye, corn, barley, rice and oats. Wholegrain foods contain the three natural components of the seeds — the bran (outer layer), the germ (middle layer) and the endosperm (inner layer). This makes wholegrain foods nutritionally superior to those with only one or two parts of the seed. Products can be labelled as wholegrain if the grain has been separated, as long as each part of the grain has been added back into the product.
Antioxidants are compounds that help protect your body against damage caused by free radicals (which may contribute to increasing your risk of diseases like cancer and cardiovascular disease). Your body produces its own antioxidants but they are also found in foods such as fruits and vegetables, tea, coffee, dark chocolate and red wine. Eating a diet rich in antioxidants is beneficial for your health and wellbeing.
Dietary fibre is a carbohydrate that comes in three forms — insoluble fibre, soluble fibre and resistant starch. Insoluble fibre helps keep your bowel regular by absorbing water, which softens the bowel contents. It is mostly found in wheat-based foods such as bread and cereals but is also present in nuts, seeds, fruit and vegetables. Soluble fibre, found mostly in fruits, vegetables, oats, dried beans and peas, slows down the emptying of the stomach, helping you feel full for longer. Resistant starch is starch that is not digested in the small intestine but moves to the large intestine. There it is fermented by good bacteria, producing substances that help keep the lining of your bowel healthy.
Additives are used to preserve food and/or improve its taste, appearance, quality and stability. Many of the substances used as food additives also occur naturally in foods. Food additives are listed in the ingredients list of packaged foods and are described by their function in the food, followed by either the name or number of each additive, e.g. emulsifier (322). Code numbers make food additives easier to identify as their names can sometimes be long and complicated. The type and level of additives used in foods in New Zealand is regulated by the Food Standards Australia New Zealand. For more information go to www.nzfsa.govt.nz.
Omega-3 fats are essential polyunsaturated fatty acids. ‘Essential’ means your body cannot make them and therefore you can only get them from food. The three different types of omega-3 are: Docosahexaenoic acid (DHA) — mainly found in oily fish; Eicosapentaenoic acid (EPA) — mainly found in oily fish; and Alpha-linolenic acid (ALA) — most commonly found in canola, linseed (flaxseed) and walnuts. EPA and DHA can be used directly by the body’s tissues, whereas ALA has to be converted to EPA and DHA in the body. However, this is not very efficient, with only 15% of ALA converted to EPA and DHA.
Cholesterol is a fat-like substance that has important functions in the body. It forms part of the structure of cells and is also used to make sex hormones. There are two types of cholesterol in the blood: HDL (high-density lipoprotein) or ‘good’ cholesterol and LDL (low-density lipoprotein) or ‘bad’ cholesterol. High concentrations of LDL in the blood are thought to damage the arteries. Eating a balanced diet low in fat and salt is best to help manage cholesterol levels.
Examples
Carbohydrate – bread, pasta, potatoes
Protein – eggs, chicken, fish
Healthy Fats – avocado, olive oil
Fibre – wholemeal breads, fresh fruit, beans
Vitamins & Minerals – fruit, vegetables, fish, oils, milk
