Foundations of Optimum Nutrition

Optimum nutrition is achieved by giving yourself the best intake of nutrients (protein, carbohydrate, essential fats, vitamins, minerals and water) Without these our body cannot repair and rejuvenate as it should.

Protein

Proteins form the building blocks of our body and amino acids are the building blocks of protein. There are 22 different amino acids and 16 of these can be made by the body, but the remaining 8 must come from your diet. These are therefore called essential amino acids.

Overall protein should make up about 15 – 25 % of your diet. The higher percentage helps promote weight loss. Protein should be spread into most meals throughout the day as your body can only digest and absorb around 20g in a meal.

A combination of animal and vegetable sources should be included.

Carbohydrate

Carbohydrate is our main energy source and comes in two forms. Fast release, as in sugar, honey, and most refined foods; and slow release or complex which are whole grains, vegetables and most fruits.
Complex carbohydrates include fibre which helps to slow down the release of energy supplied to the body resulting in more sustained energy levels and blood sugar levels. These are called low GI (glycemic index) or GL (glycemic load) foods.

Fast release carbohydrates are usually more refined, made with sugar and white flour and can lack vitamins and minerals. Relying mostly on these can lead to fatigue, weight gain and even diabetes and heart disease.

Carbohydrates should make up around 50-65% of your diet and should mainly come from slow releasing foods – fresh fruit, vegetables, pulses and whole grains.

Essential Fats

Avoiding all fats is harmful to your health but unless you make an effort to eat the right kinds of fats, from foods such as seeds, nuts, and oily fish, chances are you are not getting enough good fat. Most western diets contain too much saturated fat – found mostly in meat, dairy, and processed foods.
The fats that come from fresh nuts, seeds and oily fish are vital nutrients containing omega 3, 6 and 9... Our body can not make these so they need to be eaten.

Common signs of deficiency in essential fats are dry skin, poor memory, PMS/hormonal problems and depression.

Avoid harmful fats such as hydrogenated or trans fats. These are chemically altered oils and fats often used in processed foods as they are cheap. These confuse the body and interfere in the uptake of good fats.

Overall fat should make up about 20-25% of your diet. This should mainly come from eating nuts and seeds, whole or ground such as LSA, eating oily fish or capsule form omega 3. Using seed oils in salad dressings or drizzled on foods. Minimize your intake of fried food, processed food and saturated fat.

Water

The human body is two thirds water, it is our most vital nutrient Each day, we lose about 1.5 litres of water through our skin, lungs, gut and kidneys as urine. This is one of the ways we rid the body of toxic substances. Water also acts as a delivery system, lubricant and temperature regulator so if we don’t get enough our body cannot function optimally.

Even mild dehydration can lead to constipation, headaches, lethargy and confusion. A 3% loss of body water affects our muscle strength. Its therefore vital to replenish what is lost, daily fluid intake should be between 1.5 -2 litres daily depending on your size and activity level.