7 Nutrition Essentials

Nutrition…what is it?   

This month I’m going to turn your attention to the basics of and the importance of a) a balanced diet, b) the word Nutrition and c) the seven essential nutrients our body needs to function to its optimum.

Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes ingestion, absorption, assimilation, biosynthesis, catabolism and excretion, the whole digestive process.

Hipprocrates’ observation about diet is still relevant 2,000 years later, we are what we eat, the raw materials from which our bodies and constructed are provided by the food we eat.

Daily living dictates that even when we are a fully grown adult our bodies require constant repair and maintenance, the processes of living, moving, exercising, sleeping and keeping warm all require fuel, energy that can only come from the food we consume.

We are influenced at an early age of how we view food and every individual’s relationship with food is unique.

We form eating habits and these came come from many places and are commonly grouped into the following headings; habit, social, psychological, senses and physiological.

We need to put these to one  side to be able to have a good diet and eating habits.

A nutritional balance is consuming sufficient essential nutrients for your body’s needs, balancing your energy intake “what you eat and drink” versus energy expenditure “the energy you burn off”.

An energy imbalance will lead to weight gain or weight loss.  Having sufficient fluids for your body’s needs is also essential.

So, what are the seven essential nutrients?

• 1 to 3: the first three are macronutrients: 1^st Carbohydrates (balanced diet* 52% of your diet), 2^nd Protein (15%) and 3^rd Fats (33%) *average adult we are all different speak to me if you want to find out more
• 4 & 5: the next are micronutrients: 4^th Vitamins and 5^th  Minerals
• 6 & 7: the 6^th is Fibre and the 7^th Water

One way I ensure that I have a balanced diet it to start the day with a mixture of all of the seven essential nutrients.  Say hello to my breakfast Monday to Friday 6 am (makes a glass and a half to share…I have it all!) and feel awesome I’m good to go and won’t need a snack until 11:30…ENJOY

Step 1:

1 x Orange

1 x Kiwi

20 x Red grapes

1 x piece raw Ginger

1 x 80g Spinach frozen block

1 x tablespoon Chia seeds

Step 2

Peel and add to Nutribullet cup

Step 3

Add 150ml water…blast for 10 seconds

Why:

Spinach: 2.4g Protein, 2.4g Fibre a rich source of major micronutrients: iron, manganese, zinc, and magnesium also small quantities of vitamin E, A, C, K, folate,  thiamine (B1), pyridoxine (B6) and riboflavin (B2)…Love

Orange: 3.4g Carbohydrates & Vitamin C

Kiwi: 9.5g Carbohydrates, 1g Protein, Vit K

Red Grapes: 4.25g Carbohydrates

Ginger: to aid my digestion

Chia Seeds: 5.3g Fat (2.9 Omega 3), 5.6g Fibre, 3g Protein, (Omega 3), Calcium, Iron, Magnesium and Phosphorus