Did you know there are 6 essential nutrients your body needs:
- Water
- Vitamins
- Minerals
- Carbohydrates
- Protein
- Fats
Food groups were originally created to try and simplify and group items that provide similar nutrients, for example fruits provide similar vitamins and minerals. However it isn’t as easy as that, food groups also promote food businesses (dairy, grains) and as with anything that makes people money, it is becomes more about selling their product than our health. Each “food group” also include more than just essential nutrient. Fruits may provide vitamins, but they also provide simple sugars which are carbohydrates. Vegetables are not only a source of vitamins, but also provide carbohydrates, and fiber. Dairy provides calcium and Vitamin D, yes, but so do seeds, spinach, some fish, eggs and beans. Grains provide fiber, vitamins, and minerals, but so do vegetables, fruit, fish, and many other foods. The meat/bean/legume food group has been renamed as “protein” so it is obvious what is mostly provided by that group now, among other vitamins and minerals.
I want to point out that there is no longer a “fats/oil” food group, and if you try to find out about fats on most government food group pages, it tells you how to avoid them or recommends very low consumption. Yet it is on the list of essential nutrients our body needs… You see fats contain a much higher caloric count than carbohydrates or proteins (9 calories per gram compared to 4). This means, if your counting calories, the easiest way to cut them is to cut fats. Mathematically that makes since, but you shouldn’t be scared of fat. In fact, in most “low fat” foods the sugar content is typically much higher than in the normal full fat version (which is not good for you). Also fats help you feel fuller, longer, thus helping you not overeat. There are “bad fats”, like those found in fast foods, and heavily processed foods, so make sure you read the label to see where those fats are coming from!
Now I personally try not to eat grains and I limit dairy for various reasons, I feel better without, and I can get similar nutrients from better foods. However I am not under the impression that my way of eating is best for everyone. There is no universal way to eat that is good for everyone. Some people don’t eat meat, or any animal products, some can’t eat dairy, some only eat meat, some rely mostly on grains because that is all that is available, and thats ok as long as you are fueling your body with the essential nutrients it needs whenever possible. I am not a fan of the the government pushing so many servings of each food group, when they should educate more on all the various ways to obtain the essential nutrients.
For the most part, paying attention to “macronutrients”, Proteins, Carbs, and Fats, (and drinking water) you will be able to obtain the other essential vitamins and minerals that come along with them. While it is good to understand how many calories you are consuming, it is equally as important to know where those calories are coming from. If half of your calories from breakfast are from sugar, your energy is not going to last very long, and you will find yourself eating more calories sooner to provide your body with the necessary energy. Be aware of how different foods make you feel and fuel your body accordingly!
Here is my last tid-bit of for the day, the best foods for you are those that do not need labels: whole, unprocessed, and fresh.
Fitness, Food & Faith with Jayme 