WHAT ARE THE IMPORTANT NUTRIENTS?

When it comes to establishing good patterns of health for ourselves and our children, we have to remember that we can’t simply cut out food without being aware of the important nutrients for growth. This is especially important for children as growing bodies need the right kind of energy to help their bodies and brains develop. Food contains lots of important nutrients. These are divided into macro- (big) nutrients, with protein, fat and carbohydrate being the main ones, and micro- (small) nutrients, which include vitamins, minerals and phytonutrients. This section explains what these nutrients are and which foods contain them and then sets out some foundations for creating the right set-up at home to keep you and your kids healthy.

If you were building a house, then the macronutrients would be equivalent to building materials like bricks, wood, steel, insulation, plumbing and roofing. The micronutrients are just as important as the macro ones and include the nails, screws, wire, adhesives and plaster. Leave these out and you could still build a house, but it would not pass a building inspection and would be unlikely to stand up to rough weather. Both children and adults need to get the right amount of nutrients from their foods every day.

PROTEIN

Protein is the main structural nutrient and is used to make and repair all cells throughout the body, including the organs, such as the heart and kidneys, as well as muscle, hair and nails. Enzymes that control the major metabolic processes are made from very specific proteins also. Enzymes work a lot like a set of traffic lights, directing the metabolic processes that govern digestion, respiration, infection and immunity. Protein is made from building blocks called amino acids and there are a number of essential amino acids that need to be consumed from foods like meat, fish chicken, dairy products, legumes, nuts and seeds.

During weight loss, having enough protein helps to protect muscles, but you only need approximately 0.8 to 1 gram of protein per kilogram of body weight per day.

Read more about protein and muscle.

GOOD FATS

Not all fat is bad: fat in food contains fatty acids and many of these are essential for building healthy cell membranes that then protect every cell in your body. Fat also regulates body processes such as blood clotting and immune function, and the types of fat in food influences processes such as inflammation. All bodies need some fat stores in order to provide a layer of insulation and protection for the vital organs. Fat also allows a back-up supply of the fat-soluble vitamins A, D, E and K to be stored.

During weight loss, consuming no fat at all can increase your risk of gallstones. To reduce your risk of gallstones you need to eat at least 20 grams of healthy fats from your foods each day. Healthy fats include sunflower, safflower, canola or olive oils and margarines made from these, plus nuts, seeds, avocado and fish oils.

Unhealthy fats should be avoided; these include saturated and trans-fats. Saturated fat is made into cholesterol in your body and is found in animal products such as meat, full-fat dairy products and butter. Trans-fats are created when some margarines, shortenings and solid spreads used in the food industry are made. In your body they act like saturated fats. Even though Australian spreads contain much lower levels of trans-fats than those in the USA they are best avoided by selecting low trans-fat margarines and avoiding processed foods, especially those high in fat.

CARBOHYDRATES AND FIBRE

Carbohydrates (often called ‘carbs‘) are used in your body as fuel and are the fuel your body runs on best, just like petrol in a car. If you don’t eat enough carbohydrates, your body will obtain energy from less optimal sources. And, if you choose the right type of carbohydrates, you’ll also ensure you are getting enough dietary fibre. Read more about the importance of carbohydrates and their role in fuelling the body during exercise in the section on Eating for exercise, which begins.

Fibre is just a very complex form of carbohydrate and helps to reduce the risk of you becoming constipated or developing diverticulitis or eventually colon cancer. Fibre is only found in plant foods. It cannot be digested by the body and therefore passes fairly quickly through the digestive tract, collecting toxins and other waste as it goes. Dietary fibre is a key factor in controlling your appetite and, because it needs more chewing, it helps you feel more satisfied after eating (so you eat less).

During weight loss, maintaining a high-fibre intake of around 30 grams per day and drinking up to 2 litres of fluids can help to reduce your risk of gallstones. It is best to increase your fibre intake through food. Choose high-fibre carbohydrates, such as wholemeal and wholegrain bread, pasta and breakfast cereal; psyllium husks; wheat bran or oat bran; brown rice; chickpeas; lentils; soy beans; baked beans and red kidney beans. Eating these high-fibre foods combined with two serves of fruit and five serves of vegetables or salad will ensure you are getting enough fibre to maintain good health.

However, if you need a supplement, choose one that is low in or free of sugar. Take it between meals and away from any medications (its binding effect may reduce their efficacy). Increase your water intake and start with a small fibre dose, then gradually increase it.