Nutrients are the components of food that the body uses to ensure good health, in turn, there are 5 groups of types of food that are: grains, vegetables, fruits, proteins and dairy.
They are divided into 2 groups: macronutrients , are those that we require in greater quantities such as carbohydrates, fats and proteins , which are the source of energy for the construction, maintenance, renewal and repair of the body.
Water is included in this group , since although it does not provide energy, it is essential for life. The other group, are the micronutrients , those that we require in less quantity such as vitamins and minerals , and they are essential to consume them in the diet since our body does not produce them .
Carbohydrates
They are the main energy source of human food because during their digestion these components are divided until they are transformed into glucose , the simplest compound that the body’s cells can use as an energy source. This is why this nutrient is so important in the types of food. In turn, they provide fiber which helps improve the digestion process .
Sources of carbohydrates:
- Cereals (Rice, pasta, corn, oats, wheat)
- Cereal derivatives (Bread, cookies, arepa, ponqués)
- Tubers (Potato)
- Roots (Yucca)
- Banana
- Legumes (Beans, chickpeas, lentils, dried peas)
The important thing is to know how to handle portion sizes , so we can enjoy what we eat and maintain proper health and body weight.
Fat
“Find the balance in your consumption”
They are essential for the body as they perform vital functions , are part of the cell membranes, provide essential fatty acids (omega 3, 6 and 9) and are responsible for the transport of fat-soluble vitamins (A, D, E, K).
Fats can be classified as saturated (animal origin, except fish) are considered harmful to health because they contribute to raising LDL (bad) cholesterol, developing atherosclerosis; and unsaturated ones (vegetable and fish origin) are beneficial since they provide essential fatty acids and favor heart health by lowering LDL cholesterol .
Cholesterol is a type of fat that is only found in animal foods. If consumed in moderation it is not harmful , but in large quantities it contributes to the development of atherosclerosis and, consequently, cardiovascular diseases .
The trans fats should be taken into account for their harmful effects when consumed in large quantities because they act like saturated fats. They are found in margarines, pre-cooked dishes, pastry products, among others.
Protein
Proteins of Animal Origin
They are essential constituents of every living cell. They fulfill a tissue-forming function primarily, so that no diet can work without this nutrient . During growth they serve to create new tissues and in adulthood to repair or renew those that are already formed. Its lack in the diet degrades the muscle . Types of food
The basis of the structure of the protein is the amino acid and the quality and absorption of the protein depends on the content of amino acids. The animal protein (meat, poultry, fish, eggs, milk, yogurt, buttermilk and cheese) are protein of high biological value because they contain all the amino acids the body needs for proper functioning. The vegetable proteins (grains) are low protein biological value as it contains all the amino acids. In case of consuming grains (lentils, beans, chickpeas) it is recommended to accompany it with a cereal (rice, potatoes, pasta) to improve protein intake. (Also read : Know when to consume nutritional supplements )
