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WHY IS NUTRITION IMPORTANT TO HEALTH?
Inadequate intake of the required nutrients can result in nutritional
deficiencies and disease. Poor diet has been implicated in the
development of many chronic diseases, including obesity, heart disease
and cancer.
COMPONENTS OF NUTRITION
Water
For optimal health, drink at least 8 to 10 eight ounce glasses or two
litres of purified water each day.
Carbohydrates
Dietary fibre is the part of a plant that is difficult to digest.
Dietary fibre helps to maintain bowel regularity and prevent
constipation. It may play a role in the prevention of many chronic
diseases. Food sources of dietary fibre include whole grains such as
whole wheat and brown rice, barley, oats, vegetables, fruits and legumes
(dried beans, peas and lentils). Most health authorities recommend an
intake of 25-35 grams of fibre per day. Simple carbohydrates include
sugars that occur naturally in foods such as milk, fruits, vegetables
Current Canadian guidelines recommend that the diet supply 55% of energy
from carbohydrates. This amount may be different in certain individuals,
such as those with diabetes or those trying to lose weight.
Canada's Food Guide to Healthy Eating recommends 5-12 servings of whole
grain or enriched breads and cereals, and 5-10 servings of fruits and
vegetables.
Protein
Canada's Food Guide advises eating 2-3 servings of protein-rich meat,
fish, poultry or alternative protein sources each day.
Fat
The good fats are the unsaturated fats and the essential fatty acids.
Unsaturated fats help to lower the bad LDL-cholesterol and raise the
good HDL-cholesterol. Good sources of these fats are safflower,
sunflower and olive oil, sesame seed and nut oils, avacados, almonds,
pecans and cashews.
Essential fatty acids, namely the omega-3 and omega-6 fatty acids, are
important for proper growth and development of the brain, eyes, inner
ear and other organs. A deficiency of these fats has been linked to the
development of certain chronic diseases, such as heart disease and some
cancers. Dietary sources of essential fatty acids include fish and fish
oils, flaxseed, soybeans and certain vegetable oils, such as canola and
safflower.
Saturated fats and hydrogenated oils are referred to as bad fats because
of their negative effects on health. Saturated fats are found in meats,
cheese, butter, whole milk, and certain oils, such as palm and coconut
oil. A diet high in saturated fat has been linked to the development of
heart disease, obesity and certain cancers. Hydrogenated oils are found
in many margarines and shortening. These fats contain trans fatty acids
which may be damaging to the body. For a health promoting diet, foods
high in saturated fat, or those containing hydrogenated oils, should be
used minimally or avoided.
Health Canada promotes a diet that contains no more than 30% of total
calories from fat, of which no more than 10% is from saturated fat.
The Food Guide recommends 2-4 servings of milk and milk products daily,
depending on age. In addition to supplying fat, this food group also
provides proteins. While it is possible to receive all your nutrients
from diet alone, this requires careful consideration and meal planning.
Note: In Canada's Food Guide, the recommended number of servings depends
on age, body size, activity level and special requirements
Vitamins and Minerals
The Recommended Nutrient Intakes (RNI), developed by Health Canada, are
used as a guide to ensure that minimum nutrient intakes are met in order
to prevent disease. The RNI do not reflect the amount of nutrients
needed for optimum health, nor do they take into consideration certain
individuals that may have increased requirements. If your diet is not
meeting Canada's Food Guide, or if you eat fewer servings or smaller
portions than recommended, then food alone cannot meet your nutritional
needs. As well, certain individuals have increased requirements, such as
smokers; women who are pregnant, planning on becoming pregnant or
lactating; vegetarians; dieters; the elderly; and those under physical
or emotional stress. To find out more information about the health
benefits of vitamins and minerals, or for help in selecting a
supplement, speak to you pharmacist or dietitian.
The material presented here is for information purposes
only. Any decisions related to therapy and or health should be discussed
with your doctor or pharmacist
Proper nutrition is the foundation of good health. The food we eat
supplies our bodies with essential nutrients, such as water,
carbohydrates, protein, fat, vitamins, minerals and enzymes. These
nutrients are required to carry out many vital functions in the body. By
providing our body with the proper amount of these elements we enable it
to function optimally. There is a great deal of research supporting the
role of nutrition in health and disease prevention.
The human body is two-thirds water. Water is involved in many essential
body functions, including digestion, nutrient absorption, body
temperature regulation and elimination.
Carbohydrates supply the body with energy, fibre and many essential
nutrients. The two forms of carbohydrates are simple and complex
carbohydrates.
Complex carbohydrates include starches and fibre. Examples of starchy
foods are: bread, rice, pasta, potatoes and legumes. These foods are low
in fat as long as they are not prepared with high fat ingredients, such
as butter or oil. For example, potatoes deep fried in oil are high in
fat and calories.
and refined sugars that are added to granulated sugar and corn syrup, to
name a few. Intake of refined sugars should be kept to a minimum because
of their lack of nutritional value and association with the development
of cavities.
Protein has many important roles and functions in the body. Proteins
form enzymes that are involved in many biochemical reactions in the
body. Protein is also necessary for the structure of bones, hair, skin
and muscles. Dietary sources of protein include meat, fish, poultry,
eggs, milk products, and legumes. It is generally recommended that
protein consumption should represent 15-20% of total caloric intake.
While many have heard of the health risks of dietary fat, it is an
essential component of the diet and should not be excluded. Like
carbohydrates and protein, dietary fat is an important source of energy
for the body. Fat is essential for normal growth and development and
plays a role in cholesterol metabolism and many other body processes.
Dietary fat is also needed to carry fat-soluble vitamins A, D, E and K
and to aid in their absorption from the intestine. It is important to
realize that some foods contain good fats which are essential to good
health, and others contain bad fats which are linked to diseases.
These nutrients are essential for many body functions including: growth
and repair of tissues, such as blood, bones and skin; regulation of
metabolism; and assistance in the biochemical processes that release
energy from digested food. Vitamins and minerals must be obtained from
the diet or taken in supplemental form.
frozen yogurt
low-fat milk and cheese
non-hydrogenated margarine
fresh fruits and vegetables
lean meat, poultry (broiled, baked)
nuts, seeds, popcorn
whole grain breads and cereals
(REDUCE IN DIET)
ice cream
whole milk and high-fat cheeses
butter, hydrogenated margarine
processed fruits and vegetables
deep-fried meats and poultry
chips, candy and other junk food
products containing refined flour and sugar
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