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Common Sense Ideas For Good Health & Nutrition

1. Water

Water is the essential nutrient that is involved I every function of the human body.  Our body is two-thirds water.  This nutrient is responsible for all digestive, absorption, circulatory, and excretory functions. It transports nutrients and waste products in and out of cells and also needed for the maintenance of proper body temperature.  We should drink about eight 8-ounces glasses of water every day to ensure our body has what is needed to maintain good health.

2. Carbohydrates

They supply the body with the energy needed to function properly.  

There are two main groups we can divide carbohydrates or carbs, as most of us say today,

simple and complex carbs.  The simple carbs include fructose (fruit sugar), sucrose (table Sugar), and lactose (milk sugar) along with other sugars. Fruit being one of the richest natural sources of simple carbs.  Complex carbs are obviously a more complex chain of sugar molecules strung together. They include fiber and starch.  Found in food like vegetables, whole grain and beans.  Carbohydrates are the only source of fuel for the brain and red blood cells.  Obviously we need to have a good knowledge of all the nutrients but carbs are essential to good health.   

3. Protein

Protein is the key for growth and development.  Providing the body with the energy needed to manufacture hormones, antibodies, enzymes, and tissue. Proper acid-alkali balance in the body is another function of protein.

The body brakes down the protein into amino acids, the building blocks of all protein. Amino acids are labeled essential; the body cannot synthesize them, and therefore must come from the diet. Nonessential: the body can synthesize and can come from other amino acids that did not come from the diet.  

We can break proteins into two groups. Complete proteins, which constitute the first group, contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins, which constitute the second group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables. Again a good knowledge of protein, when and what to eat is critical for good health.

4. Fats

Fat is the most concentrated source of energy available to the body. During infancy and childhood it is required for normal brain development. We need it for energy and to support growth for our entire life.  However after about the age of two we only need to supply our bodies with small amounts.  The average American will eat more then necessary and is why we have problems with obesity, high blood pressure, coronary heart disorder, and colon cancer.

Fats are broken into three categories of fatty acids: Saturated, Polyunsaturated, Monounsaturated.

Saturated; this is primarily found in animal products: cheese, milk, pork, beef, etc. It is also found in vegetable oil and coconut oil.

Too many saturated fats can raise your blood cholesterol level. It is recommended that you take in only 10% of saturated fats of your total calories you take during a day.

Polyunsaturated; these are found in: corn, soybeans, sunflower oil. These can lower your blood cholesterol level. You should still not eat a lot of this fatty acid, because they are also high in calories.

Monounsaturated; these are found in certain vegetables and oils such as, peanut, olive and canola oil.

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