Good nutrition is a diet in which foods are eaten in proper quantities and with the needed distribution of nutrients to maintain good health. Malnutrition, on the other hand, is the result of a diet in which there is an underconsumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased susceptibility to disease. What is stated in the above definitions is the fact that proper nutrition is essential to good health. A history of poor nutritional choices will eventually lead to poor health consequences.
There are many substances necessary for the proper functioning of the body. Nutrients are the substances that the body requires for the maintenance of health, growth, and to repair tissues. Nutrients can be divided into six classes: carbohydrates, fats, proteins, vitamins, minerals and water. Carbohydrates, or "carbs", are nutrients that are composed of carbon, hydrogen and oxygen, and are essential sources of energy in the body. Grains, vegetables, and fruits are excellent sources of carbohydrates. It is recommended that at least 55% to 60% of the total number of calories consumed come from carbohydrates (American Diabetes Association, Diabetes & Exercise, 1990). It is further recommended that 10% or less of the total calories consumed come from simple sugars like a candy bar.
One of the many benefits of consuming foods that are high in complex carbohydrates, such as rice, pasta, and whole grain breads, is that they also typically contain dietary fiber. Dietary fiber is a term used when referring to substances found in plants that cannot be broken down by the human digestive system. Although fiber cannot be digested, it is important in helping to avoid cancers of the digestive system, hemorrhoids, constipation, and diverticular disease because it helps food move quickly and easily through the digestive system. It is recommended that people consume 20 to 30 grams of fiber per day (American Diabetes Association, Diabetes & Exercise, 1990). Excellent sources of dietary fiber are grains, vegetables, legumes, and fruit.
Fats are an essential part of a healthy diet and serve vital functions in the human body. Among the functions performed by fats are temperature regulation, protection of vital organs, distribution of some vitamins, energy production, and formation of component parts of cell membranes. Like carbohydrates, fats are composed of carbon, hydrogen, and oxygen. However, their chemical structure is different.
Both animals and plants provide sources of fat. Saturated fats come primarily from animal sources and are typically solid at room temperature. Plant sources of saturated fats are palm oil, coconut oil, and cocoa butter. A high intake of saturated fats is
directly related to increased cardiovascular disease. Unsaturated fats are typically liquid at room temperature. Corn, peanut, canola, and soybean oil are sources of unsaturated fats. It is recommended that no more than 30% of one’s diet be composed of fats. Ten percent or less of the total calories consumed should come from saturated fats. One way to reduce saturated fat intake would be to substitute margarine for butter.
Proteins are substances composed of carbon, hydrogen, oxygen, and nitrogen. Proteins are made by combining amino acids. Amino acids are nitrogen-containing building blocks for proteins that can be used for energy. Amino acids can combine in innumerable ways to form proteins, and it is estimated that tens of thousands of different types of proteins exist in the body. It is the ordering of the amino acids that provides the unique structure and function of proteins.
There are proteins in both meat products and plant products. Animal sources of protein such as milk, meat and eggs contain the eight essential amino acids (amino acids that the body cannot synthesize and therefore must be ingested). Plant sources of protein such as beans, starchy vegetables, nuts, and grains do not always contain all eight amino acids. Because of this, vegetarians must consume a variety of protein-containing foods. It is recommended that proteins make up 10% to 15% of one’s daily calories. This will ensure adequate protein for growth, maintenance, and the repair of cells. Protein requirements for adults are not as high as those recommended for infants, children, and young adults. Note: individuals who are training intensely will have an increase in their protein requirements.
Vitamins are organic substances that are essential to the normal functioning of the human body. Although vitamins do not contain energy to be used by the body, these substances are essential in the metabolism of fats, carbohydrates and proteins. Because of the critical role vitamins play, it is necessary that they exist in proper quantities in the body.
Minerals are inorganic molecules that serve a variety of functions in the human body. The minerals that appear in the largest quantities (calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium) are often called macrominerals. Other minerals are also essential to normal functioning of the body, but because they exist in smaller quantities (chromium, iron, copper, fluoride, iodine, manganese, molybdenum, selenium, and zinc) they are called microminerals.
A mineral that is often consumed in inadequate amounts by Americans is calcium. Calcium is a mineral important in the mineralization of bone, muscle contraction, and the transmission of nerve impulses. Osteoporosis is a disease characterized by
a decrease in the total amount of bone mineral in the body and by a decrease in strength of the remaining bone. This condition is most common in the elderly but may also exist in younger people who have diets inadequate in calcium or vitamin D or both.
Iron is another mineral that is often underconsumed by Americans. This is especially true of women. The oxygen-carrying properties of hemoglobin (blood) depend on the presence of iron. Anemia is a condition characterized by a decreased capacity to transport oxygen in the blood, and is also common in those lacking a sufficient amount of iron intake. Red meat and eggs are excellent sources of iron. Additionally spinach, lima and navy beans, and prune juice are excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that many Americans over-consume. High sodium intake has been linked with hypertension, as well as high blood pressure. People can substantially reduce their sodium intake by limiting consumption of processed foods and decreasing the amount of salt added to foods when cooking.
In conclusion...don’t forget hydration. Water is considered an essential nutrient because of its vital role in the normal functioning of the body. Water contributes approximately 60% of the total body weight and is essential in creating an environment in which all metabolic processes occur. Water is necessary to regulate temperature and to transport substances throughout the body.
FOLLOW THESE BASIC NUTRITIONAL GUIDELINES FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
1.Choose your foods carefully. Try getting your carbohydrates from sources such as rice, vegetables, beans, whole grains, pasta and fruit. Good protein sources include fish, chicken, turkey, lean meat and low-fat or nonfat dairy products.
2.Minimize your fat intake.
3.Drink a minimum of 10 eight-ounce glasses of water each day.
4.Eat four to six small meals a day, about three hours apart. Small meals are more easily digested and result in greater nutrition absorption.
5.Avoid eating junk food and fast food.
6.Time your protein intake of 40-55 grams approximately 75 minutes after your workout.
7.Immediately following your workout, replenish your glycogen stores with approximately 50-75 grams of carbohydrates.
For more information on nutrition visit your local library or book store. There are many excellent books available.
