Carbohydrates

The macronutrient, Carbohydrates are oxidized to provide glucose to all the tissues in the body it is necessary to obtain at least 50 -55% of our daily calories as carbohydrates so that this readily available fuel is converted to energy as needed. Carbohydrates are found in the Breads and Cereals and the Fruit and Vegetable food groups.

Although choosing foods from these groups is recommended,moderation is still key. Simply, if there is too much glucose in the blood stream the surplus is converted and stored as fat in adipose tissue.

The breads and cereals selected should be "complex", that is high in fiber and low in fat. Fruit should be fresh with seeds and skin intact and vegetables should be cooked minimally Use these foods to respond to your energy demands in small amounts frequently through out the day.

If choices of carbohydrates are too simple such as refined cookies, chips, candy, sweets, and even juice, the sugar (glucose) is so simple that it is quickly absorbed and the body stores it as fat. The more complex and fiber rich a food, the slower the rate of glucose absorbtion and the more satisfying and beneficial the food is to the body.

The illustrated comparison of 100 calories of apple juice versus 100 calories of an unpeeled apple shows how the slow steady release of glucose through complex carbohydrates allows for the efficient, long lasting utilization of the fuel, whereas simple carbohydrates provide a quick fix of our energy needs. The inefficiency with which simple carbohydrates are used results in the excess being stored as fat.

Protein

Unlike carbohydrates,another macronutrient proteins are not used to meet the immediate energy needs of the body as they are not absorbed for I to 3 hours after ingestion, They are important to *the building and maintenance of tissue. The average adult needs about 0.8 grams of protein per kilogram of body weight daily.

The Milk and Milk Products food group is an important source of protein as well as carbohydrates and essential nutrients such as calcium, iron, and amino acids. The recommended adult consumption is two servings of this food group per day.

Food chosen from the Meat, Fish, Poultry and Alternatives group are likewise an important source of protein. Recommended servings would translate into 4 to 6 ounces of meat (of any origin) per day.

Protein foods can be high in fat content. Therefore it is important to select low fat Milk and Milk Products and unprocessed lean meats, as well as preparing these foods using low fat techniques. Choosing fish and seafood at least twice a week is recommended, as they contain no saturated fat and they provide a good source of polyunsaturated fatty acids which have been shown to prevent heart disease.

Macronutrient - Fat

Limiting fat in our diets is essential because it plays a primary role in problems of heart disease, diabetes, and some cancers. This does not mean removing fat from the diet all together. Fat has an essential role in metabolism, in transporting fat soluble vitamins, and as part of our neural cellular structure. The key is the type and amount of fat.

Unsaturated fats are preferable to saturated fats, because saturated fats will be deposited along the walls of the arteries by low density lipoproteins (LDLs). This results in a condition called atherosclerosis which gives rise to high blood pressure and heart problems. Of interest high density lipoproteins (HDLs) carry saturated fats away from the arteries. Exercise and foods such as onions, garlic and nuts stimulate the production of HDLs.

We need to be keenly aware of the sources of saturated fat in our diet. if fat comes from an animal with a liver or if it comes from a source that sounds tropical such as coconut oil, coconut milk, and chocolate then it is saturated. So to limit our intake of saturated fats we simply need to keep the animal protein we eat to a minimum and avoid commercially baked products. However, the most effective method of limiting fat intake to the recommended 25 30% of calories is to use the added fats very sparingly That is creams, sauces, high fat dairy items, gravies, oils, margarine and butter. We should allow our bodies to obtain the fat it needs in protein and to do this without guilt.

Water

Water is an essential nutrient, as it comprises approximately 55% of our total body weight and 70% of muscle tissue. Water plays a vital role in maintaining our blood volume and therefore the transportation of nutrients and wastes from the cells through the blood. As a natural coolant it helps to regulate the body's temperature. Water is Also a medium for energy production and fat oxidation. Inadequate consumption of water may result in feelings of lethargy and fatigue as well as muscle cramping and headaches. The recommended water intake is 30 50 ml. per kilogram of body weight or for the average individual 8 glasses of water per day.