7 Nutrition Essentials
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.
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
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
Peel and add to Nutribullet cup
Add 150ml water…blast for 10 seconds
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