Good nutrition is necessary for keeping the body functioning normally, maintaining a healthy weight and preventing disease. If a disease develops, good nutrition helps minimise the effects. People never outlive the need for good nutrition.
All of us want to succeed, prosper and remain healthy throughout our lives, and mental and physical discipline are hallmarks of such a life. Interestingly, a lot of that discipline takes place at the dining room table.
Eat right – for your life
There is one monumental revelation that research has uncovered, and which makes the importance of proper nutrition an unquestionable necessity. Whereas in the past there was a preoccupation with simply meeting your nutritional needs, now there’s a major shift towards the importance of how nutrition will impact health outcomes in the future as you get older. From eating habits themselves to preventing or encouraging disease processes, how you eat today will have a striking impact on your health throughout the rest of your life.
Good nutrition
Good nutrition involves consuming a variety of foods in appropriate amounts. No one food provides all the substances (nutrients) the body needs for good health. Protein, carbohydrates, fats, vitamins, minerals, fibre and many other needed nutrients are found in a variety of foods. Water is also necessary for all of the body’s functions, including moving nutrients into cells and removing waste products from cells.
Nutritional needs
Kilojoules
Some foods that are high in sugar or fat (and thus high in kilojoules) do not contain many vitamins and minerals. These foods are sometimes called empty-kilojoule foods. Examples are chocolate, doughnuts, cookies and fried foods.
Carbohydrates
Some foods contain complex carbohydrates. Examples are whole-grain cereals, breads and pasta as well as peas, beans, brown rice and many vegetables. Other foods contain simple or refined carbohydrates. Examples are ice cream, chocolate, syrups, jellies and carbonated cold drinks. White rice, white bread, and other foods made with white flour also contain simple or refined carbohydrates.
Foods containing complex carbohydrates are better choices because they are digested more slowly and are less likely to be converted to fat. These foods also tend to contain more fibre, vitamins and minerals. A diet high in simple or refined carbohydrates increases the risk of obesity and diabetes.
Fats
The most important consideration is what type of fat is consumed. People of all ages should consume less saturated fat and less partially hydrogenated fat (trans fatty acids). These fats should provide no more than 10% of daily kilojoules. Saturated fats are found in meat, butter and full cream dairy products. Trans fatty acids are found in margarine and many processed foods, such as cookies, crackers, doughnuts and chips.
When possible, mono-unsaturated fats and polyunsaturated fats, particularly omega-3 fats, should be substituted for saturated fats and trans fatty acids. These fats may help protect the heart. Mono-unsaturated fats are found in avocado, olive oil, peanut oil and in peanut butter. Polyunsaturated fats are found in canola, soybean and many other liquid vegetable oils. Omega-3 fats are found in flaxseed and in certain fish, such as mackerel, salmon and albacore tuna.
Proteins
Lean meat is a good source of protein. Unfortunately meat is expensive. Protein sources that may be less expensive include fish, poultry, dairy products and eggs. Peanut butter, beans, soy products and nuts are also good sources of protein. These foods can provide enough protein for people who choose not to eat animal products.
Fibre
Fibre has many benefits. Some types of fibre slow the body’s absorption of sugar and cholesterol after a meal. Fibre-rich foods are low in kilojoules and tend to produce a feeling of fullness. As such they can help people eat fewer kilojoules. Good sources of fibre are high-fibre breakfast cereals (e.g. bran cereals), whole-grain breads and pastas, brown rice, and whole fruits and vegetables (with skins, if possible). Prunes, apples and pears are good sources of fibre. Meat and dairy foods do not contain fibre. About 20 to 30 grams of fibre should be consumed daily. An average serving of fruit, vegetable, or cereal contains 2 to 4 grams of fibre.
Vitamins and minerals
Consuming enough calcium (which is used to build bones) and vitamin D (which helps the body absorb calcium) is important. Milk is a good source of both calcium and vitamin D. Other sources of calcium include other dairy products and juices fortified with calcium. Dark green vegetables contain calcium, but calcium in vegetables may be more difficult for the body to use.
Water
In warm South Africa people are more likely to become dehydrated for obvious reasons. Consequently, people need to make a conscious effort to drink enough fluids rather than wait until they feel thirsty. Water, fruit or vegetable juices, and caffeine-free coffee and tea, are good choices. Alcoholic beverages and caffeinated coffee, tea and cold drinks may make people urinate more, and thus lose fluid, so they are less advisable.
Our Employee Wellbeing Programme (EAP) is available 24 hours a day if you want to know more about good nurtrition.