It’s time for Back to Basics. It seems we’re so steeped in nutrition information; we don’t have a starting point.
Here is a question from a reader. I’m sure many of you will identify with this problem.
“Everybody is talking about proteins, grains, carbohydrates, this fat and
that fat, fiber foods etc. What is all this? I asked many coworkers and they
have no idea which foods fall in what category! So why not make a list and put it on the fridge? List should include almost every kind of food available in a modern grocery store. Foods should be categorized, and information provided on amount of main ingredients in it. This would really help to understand your advice on nutrition you give to your readers. Let's not make nutrition the same as trying to understand how banks calculate mortgage payments.”
This is a common problem. Now you know why registered dietitians have to study a minimum of five years at an accredited university before we can share information. We need to understand this scientific information and give it out in a clear form. I’ll work on lists for your fridge. I’ll summarize information I give in my talks where I keep my audiences spellbound (or maybe not?). Your coworkers will enjoy your sharing of nutrition information as well.
To start, a few basic rules:
Foods contain 6 essential nutrients:
Carbohydrates
Proteins
Fats
Minerals
Vitamins
Water
Other nutrients such as phytochemicals and fiber are also considered important to the healthy functioning of our bodies. Only carbohydrates, proteins and fats supply calories. Calories are needed to keep your body alive and to supply energy so you can walk, run and sleep. Even when you’re sleeping, your body is still burning energy. Your heart is beating, digestion is continuing; you’re breathing, your brain is working (maybe too much), etc.
You’ll be pleased to know your Body is easier to understand than mortgage payments (for us anyway); more like a Bank Account (in the current economy, this may not be the best example):
In a bank account:
When money in > (is more than) money out → savings
In the body:
When energy in > energy out → weight gain
energy in < (is less than) energy out → weight loss
energy in = energy out → weight stable
Now we understand the shift of weight. But where do you find this energy?
From four sources (guess which three are essential):
CARBOHYDRATES:
4 calories per gram
PROTEIN:
4 calories per gram
FAT:
9 calories per gram
ALCOHOL:
7 calories per gram
Some foods contain carbohydrates, proteins and fats, but are grouped according to their main source of energy. This, of course, adds to the confusion. Let me give you some examples:
Carbohydrates consist of:
Starches and fiber (complex carbohydrates) and sugars (simple sugars). Starches are found in breads, potatoes, rice and cereals. There is usually some protein and sometimes fat in these foods, plus fiber, water, vitamins and minerals.
Fiber is only found in plant foods such as whole wheat breads, bran cereals, brown rice, fruits, vegetables and legumes. Look for the fiber content on packages.
Sugars are found in milk, vegetables and fruits. Don’t freak out when you hear sugar is in milk or fruit. In this form they are called lactose or fructose respectively and that’s good.
Sugars are also more commonly known as table sugar (sucrose) in sweets, chocolates, cakes and pastries. They can come in various forms: such as syrup, sorbitol, glucose, etc. The endings: -ol or –ose are giveaways for sugars in food.
Protein foods are meat, fish, chicken, eggs, cheese and milk. Some foods contain protein and carbohydrates, particularly legumes. These foods also contain a variety of vitamins, minerals and water. Some contain fat and others, such as legumes, contain fiber.
Fats are present in oils, margarines, spreads, butter, cream, bacon, avocado, olives, nuts and salad dressings. There are different types of fats.
Now to further confuse this story. Is milk a protein, carbohydrate or fat? Milk contains protein (casein and whey), carbohydrate (lactose) and fat (saturated) or no fat (skim). Well, foods are grouped according to their main essential nutrient. In this case, dairy products are in their own group because they are our main source of calcium.
Confusion is easy as foods contain many nutrients and they overlap each other.
The best advice to you is to find a dietitian nearby on www.eatright.org.
