Foods crucial to your daily diet

WE are encouraged to eat a balanced diet, and by that nutritionists mean choosing meals from the six known food groups — carbohydrates, proteins, fats and oil, grains/beans/peas, vegetables and dairy — in their right proportion, so the body can get the nutrients it needs. But should we be going for particular foods to achieve this, and are there other elements to consider?

“When we think about the foods a person needs daily, we have to look at a number of factors. An adult, for example, requires about 2,000 calories each day to meet all the demands being made on the body. However, this is not fixed because we are all unique, and we may require more or less, especially in the case of children,” says nutritionist and wellness coach Donovan Grant.

These determining factors include a person’s age, gender, their level of physical activity, body mass, and to a lesser degree their location — whether they live in a cold or hot climate (people in colder climates usually require more food).

Additionally, Grant pointed out that the foods considered best for each person would be a reflection of the factors above, because each individual might require more of one food group than another to support the varying demands being made on the body.

Below, Grant shares some of the benefits of foods from the different food groups and some of the foods that you may want to include the next time you are planning your meals:

Carbohydrates/grains

Avoid processed grains, which most research studies show to be extremely popular in many western diets. Choose whole grains and whole wheat products; incorporate more oats, flaxseeds, chia seeds, brown rice, bulgur, whole wheat pasta, crackers and cereals, buckwheat, corn and quinoa into your diet. These are healthy foods which provide the body with nutrients such as dietary fibre, several B vitamins, and minerals such as iron and magnesium. Athletes require far more carbohydrates than, say, a customer service representative, since carbs are necessary to fuel the muscles.

Proteins

Proteins, which are important to fuel the body cells and areas such as the hair, skin, and nails, should make up a big part of your diet. You can get protein from a number of foods including fish, peas and beans, poultry, nuts and seeds, and dairy products. Preparing these foods at home and fresh from the source reduces the possibility of too much salt, added sugars, other additives and preservatives. Note that body builders will require twice as much protein as receptionists, for example, because they use up most of their protein to build body mass.

Fruits and vegetables

As part of your main meals and even at snack time, you are encouraged to include as many fruits and vegetables in your diet as you can. Not only are they rich in fibre, vitamins and minerals, but low in fat and calories, and rich in essential components such as antioxidants which protect the body and help it to function properly. And since all fruits and vegetables are not made equally, here are a few of the superior ones: kale, broccoli, spinach, carrots, Brussels sprouts, avocado, cranberries, blueberries, grapefruit, pomegranates, apples and bananas.

Dairy products

Dairy products are rich in protein and calcium (vital for your bones and teeth), and other necessary vitamins such as Vitamin D, potassium and other minerals. Also, a regular intake of dairy products has been linked to reduced risk of cardiovascular disease and type 2 diabetes, as well as lower blood pressure in adults. Examples of dairy products are milk, cheese and yoghurt.

Fats and oils

People tend to equate fats and oils with packing on the pounds. But fats and oil serve their purpose in the diet and can be found in healthy sources. Avocados, vegetables, coconut oil, nuts, fish such as tuna and salmon, chia seeds, eggs and even dark chocolate contain healthy monounsaturated and polyunsaturated fats, which help to lower the risk of heart disease and even protect the brain. Try to avoid trans fats which are used in the preparation of fast foods and many pastries.