What Are The Building Blocks Of A Healthy And Nutritious Diet?

cap">Today I am going to look at the 3 building blocks of a healthy diet one that is filled with nutrition and is good for you, whether you are trying to lose weight or not. They are protein,carbohydrate (carbs if you prefer) and fat.

Foods such as eggs those foods made from milk such as yogurt, cheeses and of course just milk it’s self are high in one of those essential building block protein which is why nutritionist recommend we eat plenty of protein in a balanced diet.

When looking at carbs like protein we find that calorifically around 1g of carbohydrate will produce about 4 calories of energy. However when comparing carbs it is much harder as they are rather more complex and in addition to being food found in nature than can also be found in food that is manufactured by man.

Examples of natural carbohydrates include obvious ones such as potato’s (in their various forms),bread, rice and oatmeal. Then we have processed foods or man made carbohydrates such as cakes, cookies, bagels and candies etc.

I am guessing you have probably worked out by now that I was saving the best (or worst in this case until last) .That’s right a single gram of fat creates a massive 225% more energy at 9 calories (that’s more than twice the amount of protein and carbohydrate). Is it that simple?

Nothing is ever quite as it seems as there are a number of different types of fat there are bad fats trans fatty acids and saturated fats which are generally derived from animals or manufactured by man. Where as good fats are generally from plants.

To maintain a healthy body you need to get a balance of all 3 of these in equal proportion but avoid large amounts or unsaturated fats and avoid when at all possible all tran fats.

The balance of carbs, to fat to protein is essential to healthy living and if you choose a diet which is unbalanced you risk health problems. Consume excess of either fat or carbs or a combination of both and you are likely to end up over weight.

Since fat has substantially more calories per gram than both protein & carbohydrates, just ensure the bulk of your diet is a balance of the first two food groups with some healthy fats thrown in for good measure.

There are 4 different types of fat lets look at each in turn.

Mono unsaturated fatty acids (MUFA’s). Mono unsaturated fats are found at room temperature normally in the form of vegetable oils,nuts and seeds.

Polyunsaturated fats (Poly unsaturated fatty acids):- These are are found mainly in vegetable oils, fish and seafood. They are liquid or soft at room temperature. Omega-3 and omega-6 fatty acids are types of poly unsaturated fats and are considered essential fatty acids because our bodies cannot make them themselves, thus they must be obtained through the diet. Some times referred to as PUFA’s.

Saturated fatty acids (SUFA’s) are usually solid at room temperature and are found mainly in foods from animal sources like meats, dairy products such as milk and butter. SUFA’s are also found in coconut, palm kernel and palm oil.

Trans fats (TFA’s):- These are manufactured vegetable oils which have been specially processed to become solid at room temperature by the addition of hydrogen. You may have heard them called hydrogenated or partially hydrogenated oils or fats. They have been used in some margarines, junk foods and processed snacks which the manufacturers claim enhances their flavor and prolongs shelf life.

Think of it this way fat from animals such as butter, shortening, pastry and the like are saturated fats. Where as fats from sunflower oils, some nuts and olive oil are unsaturated fats. Some margarine and spreads are also unsaturated fat but read the label first. Don’t forget any fat will make you fat if eaten to excess but unsaturated fats are better for you.

All fat will make you put on weight, so always keep it in check and maintain a healthy balance.