Nutrients are divided into energy and protective nutrients. As the name suggests, energy nutrients provide the body with fuel, energy. You get energy from carbohydrates, proteins and fats. In turn, protective nutrients include vitamins and minerals. They protect your body and are involved in, among other things, the regulation of metabolism.
Carbohydrates
Carbohydrates are needed for the brain to work and the feet to rise. Carbs are the main source of energy for the body, and they should cover about half of the daily energy intake.
It is worth paying attention to the quality of the carbs.
Get some good quality carbs from:
- whole grain products
- potatoes
- vegetables, berries and fruits.
Choose whole grain pasta, rice and bread as they have more fiber, vitamins and minerals. Fiber is important for intestinal function. Vegetables, fruits and berries should be eaten at least 500 grams a day.
Sugar is a carbohydrate that contains a relatively high amount of energy .You may get it easily, as many foods have added sugar, or sucrose (hidden sugar). White grain products (e.g. pastries) often contain this type of carbohydrate, but have almost no nutrients such as fiber, vitamins and minerals.
Proteins
Protein intake is important for growth and development. Proteins should cover about 10–20% of total daily energy intake.
Good protein sources are:
- fish, poultry and different kinds of meat
- egg
- fat-free dairy products
- legumes
- whole grain cereals.
People who have a mixed diet do not usually need to pay special attention to their protein intake. Vegetarians should, however, ensure adequate protein intake by using different plant based products and legumes such as peas, beans and lentils in their diets. You may eat a vegetarian meal daily, even if you are not a vegetarian.
Fats
Fats are needed for the body to function. Fats should cover 25–40% of your daily energy intake, so it is definitely not a good idea to avoid fats.
However, the quality of the fat does matter. In order to get enough healthy fats, it is necessary to take into account the fat that’s used in cooking.
Following this guideline will provide you with enough healthy fats daily:
- Add a spoon of vegetable oil to your salad at lunch and dinner.
- Mix a couple of spoonfuls of seeds or nuts with porridge or muesli.
- Use a vegetable fat spread (containing 60–80% fat) on bread (e.g. Keiju, Flora, Becel).
- Eat fish 2–3 times per week.
Protective nutrients
Vitamins and minerals are protective nutrients without which the body would not stay healthy. For example, the energy metabolism would decline without the B vitamins, and the cells would be damaged without the protection of the C and E vitamins. Transporting oxygen in the blood would not be possible without iron.
Vitamin and mineral supplements can be taken in some special occasions but their best source is food. The nutrients absorb more effectively from food than from vitamin supplements. For example, the composition of vegetables and fruits helps their own vitamin C to go be carried to the body systems, and iron is absorbed more efficiently from red meat than from iron tablets.
You will get enough protective nutrients when you eat a diverse and sufficient variety of foods.
Check to see if these five particularly important sources of nutrients are regularly included in your diet:
- Calcium and vitamin D work together to strengthen the bones. Get strong bones by eating dairy products, various fish and margarine.
- Folate (vitamin B9) promote cells to divide and keeps the nervous system healthy. Ensure a sufficient intake of folate by eating dark green vegetables such as asparagus and Brussels sprouts, green beans, peas, spinach and herbs, and whole grains.
- Iron keeps the blood oxygenated, supports body’s immune system and reduces exhaustion. You get iron especially from meats, whole grains and seeds.
- Vitamin C contributes to the formation of all tissues such as skin and hair and helps us to stay healthy. You get a lot of vitamin C from many citrus fruits, berries and other vegetables.
Salt (sodium)
Food can be flavored in many ways, even without salt. The spice most used by Finns is salt (NaCl, sodium). However, the body needs sodium in moderation.
Salt indulges the taste buds and tastes pleasant for many of us. However, we get salt from foods almost twice the amount recommended. In terms of vital functions, just under a teaspoon of salt is enough for nerve impulses, muscles, and fluid balance to work as they should.
As a result of eating high-salt foods, blood pressure rises. One may not feel it, but if it continues for a longer time, it can lead to various diseases. A low-salt life is worth it.
In particular, compare the salt content on the labels of foods such as pre-cooked meals, breads, sausages, cheeses, sauces and chips. Also, taste buds get used to a low-salt taste in a couple of weeks.
Season your food more creatively. Utilise the acid of lemon or apple juice, use the herbs such as thyme and oregano, and cayenne and black peppers are great basic spices. The flavors can also be enriched with a teaspoon of honey.