The field of nutrition is very vast and also very controversial. You will find several contradictory research data from different sources. Also if you pick up a book of nutrition, there would be just so much information that you will be compelled to put the book down, unless of course you are in the field out of choice.
Herein, I have tried to concise the information that I have gathered from my own study of the subject. This post is for you to understand the different food groups. I will talk about how to effectively plan your daily diet basis this information in my subsequent post.
So let's get down to the basics. Do we really understand the food groups?
Carbohydrate:
These are split into 2 categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates are mainly different types of sugars such as sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar) and several others. Complex carbohydrates are found in foods like vegetables, bread, rice, oatmeal, whole grains, peas and beans.
Carbs form the backbone of any diet because they provide us with energy to perform everyday activities. In addition, the brain is known to use glucose exclusively for its metabolism and functioning. So the trick is not to eliminate carbs but to choose them wisely.
The only thing to remember is to "avoid added sugar, the white refined type".
All carbs are ultimately converted to sugar for energy and any excess glucose is either eliminated or converted and stored as fat. The main difference is that the body converts simple carbohydrates into glucose much faster than it converts complex carbohydrates. These complex carbs take longer to be digested and the body needs more time to convert them into glucose. So the amount of simple sugar circulating in the bloodstream reduces. Complex carbs are a great source of energy and are also often high in fiber, vitamins, and minerals.
Because all carbs can be converted into glucose there is a measure called the glycemic index (or GI). This is a measure of the ability of a specific food to convert to glucose in the blood. Every carbohydrate has a different GI, measured on a scale of 0-100. Carbs that breakdown quickly during digestion have the highest GI. Carbs that breakdown slowly, releasing glucose gradually into blood stream, have low glycemic indices.
Tips to incorporate into your diet:
* Include low GI foods into your diet
* Keep added sugar to no more than two teaspoons a day
* Substitute high sweet dessert with healthier alternatives like dates, figs, raisins
* The trick is not just avoidance but substitution strategies. If you crave a dessert at the end of each meal, have a date instead of a pastry
* If you want a chocolate, have a darker one instead of a regular one.
Proteins:
Proteins are necessary for tissue repair, and for the construction of new tissue. Our muscles, hair, skin and eyes are made of protein. So are the cells that make up the liver, kidney, heart, lungs, nerves and the brain. The body's most active protein users are the hormones secreted from the various glands - thyroxin from the thyroid, insulin from the pancreas, and a variety of hormones from the pituitary. They all require the richest source of proteins.
Inadequate protein in the diet can cause brittleness and dryness of hair, dryness of skin, dull sallow appearance of skin, water retention with dark circles and puffiness of eyes and early appearance of lines and wrinkles are all signs of protein deficiency.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein foods group.
Good sources of protein for vegetarians include nuts and seeds, pulses, soya products, cereals (wheat, oats, rice), eggs and some dairy products (milk, cheese and yogurt).
Tips for incorporating protein into the diet :
a. Have a handful of nuts and seeds every day as a snack. Choose from peanuts, almonds, walnuts, sunflower seeds, pumpkin seeds etc.
b. Try a glass of milk daily
c. Add sprouts to your favorite salad
d. Add some gram flour or soya flour to the wheat flour while making chapatis
e. Substitute mayonnaise with yogurt in dips and salad dressings
f. If you are a non-vegetarian, choose lean or low fat meat or poultry
Fat
When fats are broken down, they form compounds called fatty acids. These can be saturated or unsaturated (monounsaturated and polyunsaturated). They are also classified as essential (supplied only through the diet) or non essential (produced by the body). Fat is required for:
a. Proper hormone function, especially for women
b. Transportation and use of vitamins A, D, K, E. Without fat in the diet these vitamins will not be able to function.
c. Women who don't get enough good quality fatty acids may end up with low Vitamin D stores and consequently bone thinning
Unsaturated fats are the most preferred kind of fat. Both monounsaturated and polyunsaturated fats in moderation are beneficial for the body and it is important to include a judicious combination of both in our diets.
Sources of fats:
Nuts: Nuts are most valuable in the way they affect cholesterol levels.
The monounsaturated fats in nuts help lower your LDL or 'bad cholesterol' and raise your HDL or 'good cholesterol'. All nuts contain arginine, an amino acid that helps keep the arteries clear, and magnesium and potassium which are associated with lowering blood pressure.
Almonds top the list for calcium,fiber and Vitamin E content. Pistachios contain more fiber than broccoli. Nuts especially provide more of the monounsaturated fatty acids or MUFA's.
But nuts need to be included in the diet in moderation. About 8-10 almonds or walnuts per day are extremely beneficial.
Tips to incorporate fats:
a. The trick is to incorporate fat in the diet in moderation. Inclusion of natural fats like in flax, walnuts and olives is far better than using more oil in your cooking.
b. Since so many dietary sources contain good fats, additional oil can be restricted to not more than 2 teaspoons per adult per day.
Vitamins and Minerals
Vitamins are classified into those that are water soluble and those that are fat soluble. Water soluble vitamins dissolve in water and are therefore thrown out of the body daily. They can't be stored by the body so it is important to obtain them from our daily diet. These are Vitamin B complex and Vitamin C.
Fat soluble vitamins are Vitamin A, D, K, E and these can be stored by the liver. They need to be taken only from time to time as an overdose of some of these vitamins may have side effects.
Water Soluble vitamins :
Vitamin B consists of a complex of vitamins.
Vitamin B1 or thiamine helps to keep the skin well moisturized and supple. Deficiency of this vitamin can result in dermatitis caused by dryness.
Dietary sources: brown rice, whole grains, eggs, potatoes, and dairy
Vitamin B2 or Riboflavin helps in maintaining the health of skin and mucous membranes. Along with thiamine, it provides a good defense mechanism against external assault.
Dietary sources : brown rice, whole grains, eggs, potatoes, dairy and pulses.
Vitamin B6 or pyridoxine is necessary for the production of disease fighting antibodies. Deficiency of this vitamin though rare, is believed to contribute to repeated skin infections.
Dietary sources: green leafy vegetables, whole grains, eggs, and dairy.
Vitamin B7 or Biotin has been found particularly useful in maintaining healthy hair, nails, and skin. Lack of biotin can lead to hair fall, brittle nails and dull skin.
Dietary sources: egg yolk, wheat, oats, and nuts (walnuts, almonds)
Vitamin B9(folic acid) and Vitamin B12(methycobalamine) work in tandem to maintain various bodily functions optimally, especially those of the nervous system. On the skin, they help to maintain the integrity of mucous membranes and prevent infections.
Dietary sources: Vitamin B9: spinach, beans, pulses
B12: dairy products, eggs, fortified breakfast cereals
Vitamin C
Vitamin C is vital for many body processes, including the absorption of iron by the body, maintenance of the cell walls of all organs, and the general health of the skin, cartilages and the linings of all the tissues in the body. It has potent anti-infection properties and is therefore crucial to the immune system too.
Dietary sources: fresh citrus fruits, potatoes, pomegranates, green leafy vegetables
Fat Soluble vitamins:
Vitamin A: It plays a vital role in maintaining the integrity of the skin, mucous membranes and epithelial linings. It is also required for the proper functioning of the visual system. Because of its amazing skin properties it is also called the 'glow vitamin'.
Dietary sources: Orange and red fruits and vegetables, green vegetables, sprouts.
Vitamin D:
It is a powerful antioxidant. Once the vitamin has been ingested, the liver and kidneys act on it to convert it into a form that the body can use.
It is essential for the formation of healthy and strong teeth, bones and nails, normalizing skin cell turnover and metabolism, maintaining a healthy immune system, preventing early ageing of the skin and preventing osteoporosis or bone degeneration.
Source: The best source of this vitamin is simple exposure to sunlight. 5-10 minutes of daily summer sun exposure on unprotected skin early in the morning provides enough ultraviolet light exposure to produce the required amount of the vitamin for the body.
Dietary sources: dairy products, cod liver oil, egg yolk, and fortified breakfast cereals
Vitamin E
Vitamin E consists of a group of compounds called tocopherols, which are important in maintaining healthy skin and hair. Their deficiency leads to dryness, brittle nails and frizzy hair. Since it is fat soluble vitamin, it is stored in the body and should be supplemented only under medical supervision.
Dietary sources: eggs, soya products, nuts and seeds, green leafy vegetables, whole grains
Vitamin K
Vitamin K is the last of the fat soluble vitamins. It is required for the normal coagulation of blood. It has the ability to lighten discoloration on the skin caused by hemoglobin. So it is used topically to reduce dark circles, bruises and certain pigmentation.
Dietary sources: Green vegetables like lettuce and spinach, vegetables like broccoli and cabbage, in lentils, vegetables oils, butter and egg yolk
Minerals:
Minerals are needed for the stability and functioning of various vitamins like B complex and E. Some minerals are also good antioxidants. Some of the important minerals include:
Calcium : Calcium is best known for its role in maintaining the strength of our teeth and bones. It along with Biotin, is important for the health of hair and nails.
Dietary sources: all dairy products like yogurt, cheese, milk etc.
Magnesium: Magnesium and calcium go hand in hand in their functions. It has a role in almost every energy system in the body. In the nervous system, it prevents degeneration and promotes strong brain functioning.
Dietary sources: green vegetables, cereals, especially whole grains, milk and other dairy products, nuts and pulses
Selenium : Selenium is a powerful antioxidant, especially when combined with Vitamin E. It is protective and preventive in a number of skin functions and disorders.
Dietary sources: seafood, chicken, some nuts, brown rice, radishes, and whole grains and wheat bread
Manganese:
Manganese is important for the functioning of a very important antioxidant called Superoxide Dismutase which prevents internal and external aging of the skin.
Dietary sources: spinach, beans, spices like cardamom and turmeric and green tea
Copper: Copper is required for healing wounds.
Dietary sources: nuts, cocoa, pulses, food cooked in copper vessels.
Now that we have a basic understanding of the various food groups and their dietary sources, we can use this information to build a healthy meal.
Some practical tips that you can use daily:
# Try to have a variety of vegetables and fruits through the week
# Make at-least half your grains, whole grains*
# Build meals around protein sources that are low in fat such as beans, lentils and rice
# Choose low fat milk over whole milk (low fat milk has the same Ca content as whole milk but with less calories)
* Grains are divided into 2 sub groups : whole grains and refined grains. Whole grains contain the entire grain kernel. Examples include whole wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Refined grains have been milled to remove the bran and the germ. This is done to give the grains a finer texture and improve shelf life. It also results in loss of dietary fiber, iron and several b vitamins. Examples include white flour, white bread and white rice.
Now that you have a basic understanding of the different food groups, we will talk about building a "nutrition plan" and ways to sustain it for a lifetime for good health in the subsequent post.
References:
Skin Deep - Aparna Santhanam
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