There is an abundance of factors that affect your choice in food consumption, this table shows you some of the top effectors:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Six Main Class of Food:

-vitamins

-minerals

-fats

-carbohydrates

-protein

-water

Only three out of the six actually provide the body with energy, which are the fats, carbohydrates and proteins. The body prefers to burn carbohydrates, if there is none it will burn fat. If there is no fat then it switches to protein, which this creates ketosis in the body, the body does not like to use protein if it doesn't have. If you are only breaking down proteins your brain will be one of the first ones to suffer because its preferred nutrient is glucose which comes from carbohydrates. 

 

Ketosis: a state where there is a raised amount of ketone bodies in the body, which usually only appears (unless by low carbohydrate consumption) in diabetics. 

Food classes that don't provide energy are minerals and vitamins. Vitamins are organic, usually facilitated in energy release of carbohydrates, fats and proteins. There is 13 different vitamins, each with their own special roles. Minerals on the other hand are inorganic. Minerals are involved in construction such as bone and teeth, and therefore they are known as indestructible.

Healthy Food Choices

Add a variety of colourful health boosting nutrients to each meal.

Use small amounts oils (hemp seed, flax seed, grape seed), margarine (soya, vegetable).

Beans, lentils and peas.

Nuts, seeds and nut butters.

Include vegetables especially dark leafy vegetables, root vegetables and salads.

Fruits - fresh and dried

Grains and cereals (buckwheat, rice, oats, wholegrain pasta, brown rice, wholegrain breads)

Including all of the above in your diet using appropriate portion sizes throughout your day will provide many of the vitamins and minerals required. 

Beta Carotene      Vitamin B's         Vitamin C          Folate    Calcium           

Vitamin E              Vitamin K            Iodine                Iron            Magnesium

Manganese           Phosphorus       Potassium         Fibre        Copper

Zinc                       Selenium            Omega 3            Omega 6        

This shows the amount of each energy food group that you need to consume. For an example in your food intake for one day you should consume at least 45% of carbohydrates. Of course this graph is just an average of what each healthy human should be eating. It can vary depending on weight, physical activity, etc. 

Daily Value Percentages on Nutrition Labels

This scale is based on a healthy individual aged 2 years and older that consume 2000 calories a day. Nutrition values can be confusing and they only provide percentages. The percentages provided on the label actually follow a scale: 

For example: 15% of sodium on the nutrition label - so this means that for this product you are having a lot sodium. 15% daily value of your sodium intake that you need in a day you are having with this one product.  

 

 

 

 

 

 

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