Nutrition Knowledge

If by any chance you don't understand what essential nutrients are, or maybe you wonder what foods fall into such categories as proteins, carbohydrates, fats, etc. I will try to give you a brief description of each of these and why they are so important in keeping a well balanced diet during menopause and midlife.

There are 40 nutrients that are essential to maintaining good health. They fall into 6 different categories: proteins, carbohydrates, fats, vitamins, minerals, and water. Fiber is also considered important to good health.

Proteins

Proteins are found in every body cell. Proteins support growth and are essential for the repair and maintenance of all tissue and most bodily functions. For example, muscles are made up of mostly proteins, which give them their needed elasticity to relax and contract. Glands use protein ingredients (amino acids) to manufacture certain hormones as well as to make enzymes and antibodies. Protein forms the protective outer layers of hair, nails, and the skin; it also provides the framework for building bones and teeth. 

Protein molecules are made up of organic compounds called amino acids. There are 22 amino acids, of these, the body can manufacture 10 naturally.  These 10 are referred to as "essential amino acids" and are obtained in the diet. Meat, egg whites, milk and other animal products all are excellent sources of these essential amino acids. Grains, legumes, and certain vegetables also contain varying amounts of proteins, but not one plant source provides all of the essential amino acids in the amounts and proportions optimal for human use. All essential amino acids can be acquired by eating specific combinations of vegetables, grains, legumes, or nuts. A diet in which 12 to 15 percent of total calories come from proteins is considered adequate.

COMPLEMENTARY PROTEINS

COMBINE	WITH
Legumes	Grains or nuts and seeds
Grains	Legumes
Nuts and seeds	Legumes

   
Dairy products such as milk, yogurt, eggs, or cheese can be used alone as a source of protein or used to complement any of the elements above.

Legumes include: Peas: black-eyed, chick, cow, field, lentils

Beans: aduki, black, cranberry, fava, kidney, lima, marrow, mung, navy, pea, pinto, and soy beans can be used as sprouts; soy can be used as tofu.
 

Grains include: Barley, corn, oats, rice, rye, wheat (grains can be used as sprouts or baked into breads; wheat includes bulgur and wheat germ; corn includes grits)
 
Nuts: almonds, beechnuts, Brazil nuts, cashews, filberts, pecans, pine nuts, walnuts.

Seeds: pumpkin, sunflower

Carbohydrates

There are 3 major types of carbohydrates: starches (complex carbohydrates), sugars (simple carbohydrates), and dietary fiber. They are formed by plants as a product of photosynthesis; even though all plant material contain varying amount of carbohydrates. Animal products don't contain significant amounts of carbohydrates, with the exception of lactose, the sugar in milk.

Both complex and simple carbohydrates are easily digested and converted into glucose, or blood sugar, which provides fuel for the brain, muscles, and other body tissues. Starches are converted into glucose more slowly than sugars, which only take minutes to be converted into glucose. Together with proteins, they are used for growth and in forming antibodies and the material that lubricates the joints. Dietary fiber is not broken down by enzymes for the human digestive tract; in fact some fibers absorb water, adding bulk which in turn satisfies the appetite and also speeds the passage of wastes through the digestive tract.

Nutritionist recommend that at least 55 percent of calories consumed be from carbohydrates, specifically from starches, grains, vegetables, and fruits.

Lipids or Fats

Fats have received a bad reputation and certain amount of fat is essential to maintaining good health. Lipids provide most of the energy used in basal metabolism, and the essential fatty acids in fat are needed in small amounts to maintain proper body chemistry. Fat is needed to absorb and transport the fat soluble vitamins A, D, E and K - extreme low fat diet can result in a deficiency of these vitamins. It's not wise to have a fat-free diet, it would be unhealthy and very boring to eat.

Both the amount and type of fat consumed are important, and this is an area that is particularly confusing for many people. It's important to recognize the difference between saturated and unsaturated fats in the diet because they are instrumental in determining the amount and types of lipids, especially cholesterol, that circulate in the bloodstream. Excessive blood cholesterol is a major factor in risk of developing coronary heart disease and heart attacks.

Most fatty foods contain a combination of saturated and unsaturated fats. Saturated fat is one that is hard at room temperature. Butter, hard cheese, and the fats in beef and other red meats are examples of saturated fats. The fats in oils, poultry, fish, most seeds, grains, and other plant products are mostly unsaturated. Exceptions to this are coconut and palm oil which are highly saturated.  Saturated fats will raise the level of cholesterol circulating in the blood.  In contrast, polyunsaturated fats lower total blood cholesterol and mono-saturated fats seem to lower LDL cholesterol (the type implicated with atherosclerosis - fatty deposits in the blood vessels).

In general people should lower the intake of saturated fats to less than 10 percent of total calories while increasing or maintaining intake of polyunsaturated fats and consuming a little more mono-saturated fats that the other two kinds.

Vitamins and Minerals

Vitamins and minerals are referred to as micronutrients because they do not provide energy (calories) and are needed in little amounts. Vitamins are derived from organic material, while minerals are inorganic substances. In general vitamins should be derived from the diet. Vitamins and minerals are essential to maintain life and health. If you don't follow a healthy and well balanced diet, taking a multivitamin a day will be of benefit to you. If you are looking for good deals on vitamins go to Weekly Specials at Vitamin Shoppe.

Water or Other Fluids

Water makes up about 55 to 75 percent of adult body weight. Water is the most essential nutrient, even though it provides no energy or calories. Nutrients are transported through the body and wastes are removed via the water in blood and lymph, and finally excreted in the urine. Water also helps regulate body temperature. In average, an adult needs about 11/2 and 3 quarts of water a day; part of this comes from food and the rest is supplied in a variety of drinks. Most nutritionist recommend 6 to 8 glasses of liquids a day. More is needed during the summers' hot and humid days. Also, when you exercise you need to replenish the water lost in perspiration.

Dietary Fiber

Dietary fiber is not a nutrient per se but is necessary. Dietary fiber is roughage and it's part of the plant that are edible but not broken down by human digestive enzymes. They can be divided into two categories; soluble and insoluble. Soluble fibers dissolve in water, i.e. oat bran. Oat bran is of interest because of its apparent role in helping to lower blood cholesterol. Insoluble fibers are found in most grains, seeds, vegetables, and some fruits.

Fiber has a laxative effect and absorb large amounts of water, making the stool soft and bulky, facilitating the passage through the colon. Mainly this is why a diet high in insoluble fiber, such as bran and other whole-grains, is highly recommended. A high fiber diet can help reduce the risk of cancer. High fiber diets also prevent other interstinal disorders, including hemorrhoids, diverticulosis, and spastic colon. Fiber helps control weight because it promotes the feeling of fullness, therefore cuts the food intake.