You literally are what you eat
The food you eat is either being used to provide you with energy, or it’s building and repairing your body at a cellular level.
Food transcends mere deliciousness; it serves as the vital fuel our body needs to move, as well as the raw materials used to both construct and repair our cells.
Is your fuel clean or dirty?
Are your muscles, organs, and bones built from good quality food?
Food plays such a vital role in our health, below are just a few of the many functions of food.
What role does food play in our body?
Energy production - conversion of carbohydrates (and sometimes fats and proteins) into glucose and then ATP for fuel.
Cellular growth and repair - utilisation of proteins, fats and other nutrients for the growth, maintenance and repair of cells and tissues.
Hormone synthesis - crucial for regulating various functions within the body.
Immune system support - utilisation of vitamins, minerals and antioxidants to support immune function and defend against infections.
Bone health - absorption of calcium and phosphorus for bone mineralisation and maintenance of bone density.
Skin health - utilisation of vitamins A, C and E for skin health, wound healing and collagen synthesis.
The body is such a complicated organism, meaning the same food can impact people differently.
For this reason it is important to understand what foods
work for you.
Nonetheless, listed below are some widely accepted principles in the field of nutrition.
So what should I eat?
Choose whole foods over highly processed foods. This will mean you will eat more nutrient dense food, so not only will you benefit from essential vitamins, minerals and fibre, you will also feel more satiated and less likely to snack.
Moderate added sugars. High sugar intake is associated with numerous health issues, including obesity, type 2 diabetes and Alzheimers.
Moderate carbs - did you know that fat and protein are essential for our survival yet carbs are not? If required, our body can convert protein and fat into glucose for energy. Healthy carbs (fruit and vegies) are great for nutrients, simply limit processed carbs (breads, pastas, junk food etc).
Ensure you are eating ample protein so your body has enough fuel to build and repair cells. The optimal amount of protein required varies amongst different sources, however a guide is 1.5-2 grams of protein for every kilo of body weight each day. For example a 60kg person should aim for 90-120 grams per day.
Eat healthy fats - they provide essential fatty acids required for many functions in the body. Great choices are avocados, nuts, seeds and fatty fish.
Click here to read a blog on the role insulin plays in obesity - a must read if you’re having challenges losing weight.