Do you really know what is healthy nutrition?

Do you really know what is healthy nutrition?

The current interest in nutrition and healthy eating has generated an environment where bad information flourishes, since everyone believes they know about nutrition (when the fact is, they don’t), this has created an excess of wrong information that confuses people and consequently they have no idea how to eat healthy.

In today's post I will explain the elements of healthy nutrition.

Clarifying terms

Nutrition is the process in which we obtain and take advantage of the nutrients found in food, these are necessary for various physiological processes of the body and they are essential for life.

Healthy Nutrition is the one that guarantees and adequates a supply of nutrients and favors a good state of health by preventing the beginning of cardiovascular diseases, diabetes and other chronic diseases.

The body needs certain amounts of calories and nutrients for proper functioning, these calories depend on many individual factors such as physical activity, gender, age and physiological status.

Nutrients needed for life

Nutrients are essential dietary elements, such as vitamins, minerals, essential amino acids (proteins), essential fat acids (fats) that cannot be synthesized (created) by the body, and it is only possible to obtain them from the food we eat.

The elements that form a healthy diet are: proteins, carbohydrates, fats, vitamins and minerals. Each nutrient is used by our body to perform many actions, either to obtain energy, create structural or functional complexes or to regulate biological functions (muscle, bones, enzymes, hormones, etc.).

Nutrients are classified as:

Macronutrients they exist in our diet in large quantities, and make up the majority of the diet. They are carbohydrates, fats and proteins, these are used for both energy and structural purposes.

Micronutrients they are present in our diet in very small amounts. They are vitamins and minerals. They do not provide energy, but they are still necessary in an adequate amount to ensure that all the cells in our body work properly.

Protein

Proteins are necessary for the growth and maintenance of body protein. The loss of body proteins is related to many diseases and an increase in mortality (death). An adequate protein intake maintains the ability to adapt to different metabolic and environmental conditions (such as periods of physical and mental stress, drastic changes in environmental temperature, diseases, physical stress, pollution, etc.).

Proteins perform many functions in our body: they have structural functions, allow muscle contraction, transport substances in body fluids and between cells, play the role of chemical messengers in biological reactions, act as regulators in the immune system and in several processes of growth, development and cell differentiation.

The sources of protein in our diet are:

Animal Products: meats such as beef, chicken, fish, duck, pork, deer, etc. In dairy products such as cheese, milk and yogurt. In eggs.

Vegetable Products: legumes such as: beans (like black beans, white beans, red beans) chickpeas, lentils, peas, soy, tofu, etc. In oilseeds such as peanuts, walnuts, hazelnuts, cashew, pistachio, sesame seeds, sunflower seeds, pumping seeds, and others.

High and low biological value

There are proteins of high and low biological value depending on their composition of essential amino acids (proteins are composed of amino acids; we could say that a protein is a house and amino acids are the blocks which the house is built with).

Proteins of animal products are of high biological value since they have all the essential amino acids unlike the proteins of vegetable products that do not possess all the essential amino acids in the same food, so they are proteins of low biological value.

However, by combining 2 types of vegetable proteins a protein of high biological value is obtained. (Combining cereals + legumes, or legumes + oilseeds). Thanks to this, people with vegan diets get all the essential amino acids.

Carbohydrates

Also called carbs are an important source of energy in the diet. They are also necessary for many metabolic processes, they form structural complexes together with proteins and fats, they are the main fuel of the brain and the only source of energy that cells that lack mitochondria can use such as erythrocytes (red blood cells).

Carbohydrates can be simple or complex depending on their chemical structure.

Simple carbohydrates

They are molecules of easy digestion that provide immediate energy. The most common of this group is table sugar (sucrose), it also includes fructose (the natural sugar of fruits), and lactose (natural sugar in dairy), it also conforms the sugars added to processed foods in form of: glucose, maltose, dextrose, maltodextrin, high fructose corn syrup, corn syrup, dehydrated cane juice, honey, molasses, syrup, etc.

Complex carbohydrates

They are more chemically complex molecules compared to simple carbohydrates; they need more time to be digested due to that structural complexity. These include cereals, legumes, tubers and bananas.

Cereals

Wheat, rice, corn, oats, barley, quinoa, millet, among others and its derivatives such as: wheat flour, corn flour, wheat pasta, bread, waffles, crepes, pancakes, buns, etc.

Refined flour / Refined carbohydrates

We talk of refined flours or refined carbohydrates when the cereal is removed from its outer part (crust / bran), during its processing to turn it into white or refined flour, thus eliminating the fiber (non-digestible part of the grain).

Whole flours have a greater contribution of fiber, as well as vitamins and minerals. Wholemeal flours help keep blood sugar levels level thanks to their fiber content unlike refined flours and their derivatives such as white bread, white rice, and others.

Starch-rich tubers

Includes potato, cassava, yam, taro, yautia, sweet potato, etc.

Banana

Green, yellow banana.

Fiber

It is the non-digestible portion of plant-based foods, so it does not provide calories, we find it in: the crust of cereal seeds (bran). On the leaves, stems, roots and skin of vegetables. In the skin of fruits, oilseeds and legumes. Fiber has been shown to have beneficial functions in the body and reduce the risk of some diseases. It is classified in:

Insoluble Fiber

It has the ability to retain water, so increases the fecal volume and reduces the intestinal transit time (increases the daily number of bowel movements). When this type of fiber is consumed, it is important to consume liquids because since they are not ingested it can cause constipation.

Soluble fiber

It produces gels, therefore reduces gastric emptying; They delay digestion, intestinal transit time and glucose (sugar) absorption, they are used as thickeners and stabilizers. They also bind to other nutrients (such as cholesterol and various minerals) reducing their absorption, thus reducing serum cholesterol (in the blood).

Fats

Also called fatty acids or lipids, they are essential for the health of our body, provide energy and help with the absorption of fat-soluble vitamins (A, D, E and K) found in food. They have structural and metabolic functions: they are part of the cell membrane, they are used to form nerve tissue, hormones, they are part of a group of hormone-like compounds that regulate many physiological processes, among others.

Fats are a great way to get and store energy. When there is no glucose (carbohydrates) available to the cells, triglycerides (the way in which the body stores fat) are mobilized from adipose tissue (cells that store fat) to provide energy, this occurs during exercise or fasting. The oxidation of fats generates 9 calories compared to carbohydrates and proteins that generate only 4 calories per gram.

Types of Fats

Some fatty acids have beneficial effects on our body and others harmful to our health. Research on the possible damages and benefits of dietary fats is always evolving, at this time current evidence suggests that it is advisable to choose the healthiest fats and avoid the least healthy ones.

Healthy Fats

Its moderate consumption helps to reduce the risk of cardiovascular disease and type 2 diabetes, because it favors the reduction of low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol and increases high density lipoprotein cholesterol (HDL), known as "good" cholesterol. It is the best source of fat if you suffer from high cholesterol.

Monounsaturated fatty acids

We found them in: avocado and olives. In olive oil and canola oil. In oilseeds such as: peanuts, walnut, hazelnuts, cashew, pistachio, sesame seeds, sunflower seeds, pumpkin seeds, and others. In legumes such as: beans, chickpeas, lentils, peas, soy, etc.

Polyunsaturated fatty acids

Omega 3 is found in fish such as sardines, dogfish, catfish, salmon, mackerel, herring and trout. In canola oil, flaxseed oil and soy oil. In flaxseed seeds (ground). In soybeans. In seeds such as walnuts, chia seeds and others.

Omega 6 is found in oilseeds such as: walnuts, sesame seeds (sesame), sunflower seeds, pumpkin seeds, etc. In wheat germ and corn.

Less Healthy Fats

The indiscriminate consumption of these fats has a negative effect on cholesterol levels which may increase the risk of having heart attacks, strokes and type 2 diabetes.

Saturated fatty acids

We find them in animal products such as: beef, chicken, pork, deer, and others. In sausages, hams, mortadella, salami, etc. In animal fats as tallow. In cracklings (fried animal skin). In dairy products such as milk, cheeses, butter, cream, etc. And in vegetable oils such as: coconut and palm oil.

Saturated fats increase total cholesterol in blood, so we should avoid them if we suffer from high cholesterol.

Trans fatty acids

They are modified hydrogenated vegetable oils that are used to make cookies, pastry, fast food and fried foods.

We find them in: the majority of cake doughs and cookies. In snacks such as: fries, nachos, popcorn (processed: for microwaves or packaged ready to eat), etc. In margarines. In foods that require frying in plenty of oil (fries, donuts and fried chicken) these may contain trans fats from the oil used in the cooking process.

Trans fats increase low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol and triglycerides, in turn reduce high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. It is the most harmful fat for health.

Cholesterol 

Cholesterol is a structural component of all cell membranes, is a precursor to a wide variety of hormones and bile acids responsible for solubilizing fats in the intestine, is also necessary for vitamin D metabolism and is essential for the health of bones, among other functions. 

Cholesterol is synthesized (created) by the body and is also obtained from the diet through animal fat. It is transported by the vascular system as part of lipoproteins, there are two main types of cholesterol in the bloodstream: 

1. Low density lipoprotein cholesterol (LDL). 

Cholesterol (LDL) commonly known as "bad" cholesterol, can accumulate in the walls of the arteries, which causes them to harden and narrow. If fatty deposits in the arteries are torn or ruptured, a blood clot can be formed and therefore block the blood flow which can cause a stroke, if this affects a heart’s artery it could cause a heart attack, if it goes to a part of the brain instead it could cause a cerebrovascular accident (CVA).

2. High density lipoprotein cholesterol (HDL). 

Cholesterol (HDL) commonly known as "good" cholesterol, picks up excess cholesterol in the bloodstream and takes it back to the liver to be recycled or excreted (it works like a broom that cleanses excess cholesterol from arteries).

Vitamins and minerals

They are essential in many functions, they are needed for the body to use carbohydrates, lipids and proteins as an energy source. They are also part of fundamental processes such as hormonal regulation, blood coagulation and nervous system regulation, among other functions.

We find vitamins and minerals distributed in a wide variety of foods, but especially in vegetables and fruits that is why it is so important to consume them daily.

Vegetables and fruits also provide phytonutrients (antioxidants), which have many health benefits such as: preventing cardiovascular disease, some types of cancer, preventing cell damage by radiation or free radicals, etc.

Vegetables

Some common vegetables in our diet are: eggplant, paprika (pepper), onion, garlic, leek, chives, parsley, coriander, broccoli, brussels sprouts, cauliflower, cabbage, chard, cress, endive, spinach, lettuce, artichoke, zucchini, cucumber, turnip, radish, beets, carrots, sprouts, asparagus, etc. 

The number of vitamins and minerals are not distributed evenly among vegetables, so it is necessary to eat a wide variety of them to ensure an adequate supply of nutrients. Vegetables provide different vitamins and minerals depending on their color, dark greens such as broccoli, spinach and chard, provide different vitamins and minerals than oranges and reds like carrots and tomatoes. Choosing a wide variety in each meal ensures an adequate supply of vitamins and minerals. 

Loss of vitamins from vegetables 

During the cooking and preparation of vegetables some vitamins that are sensitive to heat and others during soaking are lost, so it is important to eat raw salads more often than cooked salads (at least 4 times per week). 

There are some vegetables that should not be consumed raw because they have substances that can be harmful to our body if they are not cooked, such as eggplant, artichoke and others. So try to eat them in preparations that allow you to preserve the skin or peel, steamed, sauteed, roasted or baked; in this way you minimize the loss of vitamins, minerals and the vegetable fiber is preserved. The time required to saute, roast or boil a vegetable is approximately 3 minutes.

Fruits

Fruits constitute a group of essential foods for our health, provide carbohydrates, fiber, vitamins, minerals and antioxidants (phytonutrients). Like vegetables, the amount of minerals and vitamins in fruits are not evenly distributed, so it is necessary to eat a wide variety of them to ensure an adequate supply of nutrients.

Vitamins

Our body needs the following vitamins for its development and maintenance.

Vitamin	Needed for	Sources
Thiamine (B1)	Use of carbohydrates by the body, digestion, appetite and the normal functioning of the nervous system	Pork, offal and dairy. Whole grains, legumes, oilseeds
Riboflavin (B2)	Normal growth and formation of certain enzymes	Meat, offal, poultry, fish, liver, eggs and dairy. Enriched cereals and green vegetables.
Niacin (B3)	Use of carbohydrates and fats by the body, functions of the nervous system and digestive system, production of sex hormones and healthy skin	Meats, fish, poultry, offal and dairy. Whole grains, legumes and green vegetables.
Pyridoxine (B6)	Use of amino acids in the body and production of hemoglobin	Meat, fish, chicken.Enriched cereals, potatoes, vegetables and non-citrus fruits.
Cobalamin (B12)	Functions of the nervous system, development of blood cells, production of genetic material in the cells, use of carbohydrates and folic acid in food	Meat, poultry, pork, fish, offal, (eggs and dairy products in smaller quantities).
Pantothenic Acid (vitamin B complex)	Production of certain hormones, use of fats and carbohydrates by the body, use of vitamins, growth and function of the nervous system	Liver and eggs. Cereals.
Biotin (vitamin B complex)	Break down the fatty acids present in carbohydrates	Eggs and dairy. Cereals, vegetables and fruits
Folic Acid (B9)	Important metabolic processes, growth, cell reproduction and production of blood cells.	Liver and eggs Green vegetables, fruits, legumes, whole grains and oilseeds.
Vitamin C (Ascorbate)	Growth, formation and health of the skin and mucous membranes, immune system	Fresh fruits and vegetables.
Vitamin A (Retinol)	Essential for functioning of sight, for growth, for the reproductive system, immune system, protects the skin and mucous membranes, hair, nails	Fish, liver, egg yolk and dairy.Vegetables and citrus fruits.
Vitamin D (Cholecalciferol)	It plays an essential role in the assimilation and fixation of calcium and phosphorus in the bone, essential for the growth and health of pregnant women.	It is synthesized in the skin. Cod liver oil, fatty fish, liver, eggs, fortified milk.
Vitamin E (Tocopherol)	Necessary for the development of blood cells, for normal cell structure, for normal brain function and the maintenance of some enzymes.	EggsVegetable oils (wheat germ, soy, corn), wheat germ, oilseeds, legumes and vegetables.
Vitamin K	Indispensable for blood clotting	Liver, egg yolk and dairy. Vegetables, vegetable oils (soy, olive), cereals and legumes.

Minerals

Our body needs the following minerals for its development and maintenance.

Minerals	Function
Carbon, hydrogen, oxygen and nitrogen	Living organisms are essentially made up of them, they are part of the cells and most of the molecules found in the body (proteins, carbohydrates and fats).
Calcium, phosphorus and magnesium	Necessary for bone metabolism.
Sodium, potassium and chloride	Are the main electrolytes of the body
Sulfur	It is mainly used by amino acids (proteins).
Iron	Part of hemoglobin, carries oxygen in the blood.
Zinc	Necessary for growth, protein synthesis, energy metabolism, regulation of various metabolic processes.
Copper	Necessary for growth, protein synthesis, energy production, cell protection, hormone production and iron metabolism, among others.
Iodine	Is essential for the synthesis of thyroid hormones and for nervous system.
Other minerals necessary for our body are: cobalt, chromium, manganese, molybdenum, selenium, vanadium, nickel, silicon and fluoride.

Water

It is necessary for most of the chemical reactions that occur in our body, it is essential in all physiological processes that require liquid flows such as the absorption and metabolism of nutrients, in the transport of oxygen and nutrients through the circulatory system, in renal excretion, in the regulation of body temperature, among others.

The daily water needs of individuals vary greatly according to age, physical activity, gender and physiological status. Our body has an excellent way of letting us know when we need to hydrate: thirst. 

Under normal conditions the water needs of adults are approximately 35 ml / kg of body weight, which would be equivalent to 2 liters of water if a person weighs 60kg or 3 liters if the person weighs 86kg, this intake is deducted of liquids present in food (such as vegetables, fruits, soups, etc.) to obtain the real need for water.

Therefore, the recommendation to drink 4 glasses of water a day is not entirely true. The best way to stay hydrated is by listening to our body, drinking liquids at meals and when we are thirsty.

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So far, I made a summary explaining briefly and as simple as possible the elements of a healthy diet which are: proteins, carbohydrates, fats, vitamins and minerals, in the next article I will explain how much of each of them should go in each meal to be considered healthy.

Written by:

Roxana Sanchez

Dietitian - Nutritionist

Posted on September 2019

References

Hernandez, A. G. (2010). Nutrition Treaty Volume I Physiological and Biochemical Bases of Nutrition. Madrid: Pan-American Medical Editorial.

Hernandez, A. G. (2010). Nutrition Treaty Volume II Composition and Nutritional Quality of Foods. Madrid: Pan-American Medical Editorial.

National Institute of Nutrition. (2012). Energy and Nutrient Reference Values for the Venezuelan Population. Caracas: Corn People.

Mahan, K, Scott-Stump, S, & Raymond, J. (2013). Krause Diet Therapy. Barcelona: Elsevier.

Yeon Lim, M, Benyon, S, & O'Neale Roach, J. (2013). The essential in metabolism and nutrition. Barcelona: Elsavier.