FOOD >> HEALTHY EATING GUIDE
Energy Breakdown
A closer look at the nutrients your body needs and how to eat right
CARBOHYDRATES = FUEL
Just as a car needs gas to run, our body needs carbohydrates for energy. They play an essential role in our diet and have numerous health benefits.
The Right Carbs
The right carbohydrates can actually curb hunger. Eating foods such as vegetables (potatoes, sweet potatoes, peas, corn), grains (wheat, oats, brown rice, barley, buckwheat), legumes (dried peas, beans and lentils), and whole-grain cereal, bread and pasta will leave you feeling full longer.
Running on Empty
Avoid refined sugars (known as simple carbohydrates) – they are full of empty calories and provide few nutrients. Here’s a quick checklist of carbs to avoid: bagels, cake, candy, store-bought cookies, store-bought muffins, chips, white pasta, white bread, white rice, and soda.
PROTEIN = ENGINE
Protein, which is loaded with minerals like iron, zinc and B vitamins, works like an engine in our body. It ensures proper growth, helps us manufacture hormones, antibodies and enzymes, and repairs our muscles. Like a faulty car engine, if our body lacks protein, problems result, including weight gain, fatigue and inflammation. Research shows a diet high in protein can help with weight loss by staving off hunger.
Premium Performance
To work out how many grams of protein you need daily, divide your weight by two and subtract 10. Try to load up on lean protein sources to avoid the saturated fats often associated with sources such as red meat. And aim for at least one serving of protein at every meal.
The best sources of lean protein: low-fat milk products, omega-3 eggs or egg whites, tofu, beans, fish/seafood, lean turkey and chicken breasts.
FAT = ENGINE OIL
There is a myth out there that you need to avoid fat to be healthy. However, if we go back to our car analogy, fat is the engine oil. Eating good fat is essential to keep your body functioning and may reduce your risk of cardiovascular disease. Healthy fats are monounsaturated and polyunsaturated; unhealthy fats are saturated and trans fats. Tip: How do you tell the difference? Most saturated fats are solid at room temperature (butter, lard, margarine); unsaturated fats are liquid (oils), except for coconut, palm and palm-kernel oils, which are saturated.
Read the next The Healthy Eating Guide article: Nutrition Know-How.
First published in Wish Winter 2006
Comment on "Energy Breakdown"
Your comment
Editor's note: This is a moderated forum, so your comments won't appear until approved by the moderator. Please help us foster a friendly environment by keeping your posts civil and on-point. We reserve the right to delete comments that include foul language, personal attacks on others, sales solicitations or any other inappropriate content. Posted comments reflect the opinions of the poster, not of Wish.ca. Read our privacy policy for more information.