The macronutrients—energy filled building blocks of life

First consider the macronutrients. Everyone knows them: protein, carbohydrates and fat. No matter what the latest dieting fads may imply, they are all equally important to a balanced diet. In fact there are certain proteins and fats that are essential to health. Please note, these are not the same fats found in red meat.

Make sure to eat only the right fats.

Not all kinds of fat are good to eat. The saturated fats in meat are not essential to the diet at all. There are only two essential fats. They are the linoleic acid and alpha-linolenic acid. These two fats are essential to the diet because the human body cannot make them. Unlike all the other fats the body needs, all of that sophisticated internal biochemistry cannot synthesize these particular long chain fatty acids. The only way to get the essential fats is by eating them.

The largest proportions of the best fats are available in the hemp seed oil and flax seed oil. Olive oil tastes good but there are several better choices in consideration of essential fatty acid content. Always be sure to eat fats of the first cold pressing. Otherwise these compositions may not longer be valid. In the case of olive oil this means extra virgin. Enjoy the health promoting properties of healthy fats. Mix the good fats with the low fat protein foods for optimum nutrition.

Carbohydrates—the fuel of champions

Carbohydrates are primary fuel. Peak performance can be achieved only by maintaining the proper balance of carbohydrates in the diet. The more active a person is, the more one needs carbohydrates in one’s diet. The best carbohydrates to eat are the ones with low glycemic index. Here is a little poem to help the memory:

Yams are better than russet potatoes
Brown rice is better than white
Sugar however is best left to never
And always should stir up a fright

Just like with fats, not all carbohydrates are created equal. Some are really good for people and must be eaten to enjoy one’s optimum energy level. Others like sugar (sucrose) have virtually no nutritional benefit at all and are actually bad for human consumption in contrast. Fructose is interesting because it is actually a low glycemic index sugar. But glucose and sucrose are best avoided in the diet.

The best sources of energy in the diet are the foods with the lower glycemic index. The lower the glycemic index, the slower the carbohydrate is digested. This slow digestion process facilitates the muscles' ability to replenish the glycogen stores from which they derive their energy. Physical activity causes depletion of these glycogen stores and good carbohydrate nutrition is the key to vitality.

While carbohydrates provide the energy stores that muscles use to support an active lifestyle, protein is the stuff one’s body uses to rebuild itself to compensate for every day wear and tear. Bodybuilders must be particularly concerned about protein nutrition because they want to achieve muscle growth.

Proper protein nutrition—low in fat, high in essential amino acids

Protein is the basic building block of human bodies. While human biochemistry is quite adept at making most of the proteins it needs from the carbohydrates in the diet, there are at least nine essential amino acids that the body cannot synthesize. Thus proper protein nutrition is a critical component of any healthy diet.

Vegetarians must pay close attention to the components of their diets if they wish to maintain proper protein nutrition. Carniverous individuals gain the vast majority of the essential amino acids from the animal products in their diets. These same essential amino acids are available from a vegetarian diet but considerably more diversity is needed in the types of grains and legumes that must be eaten. (More will be posted on this subject later, time permitting.)

In conclusion, a healthy diet must include proteins, carbohydrates and fats. Intake of saturated fats should be strictly limited, as should intake of high glycemic index carbohydrates. Protein and fat nutrition must emphasize the essential acids while carbohydrates shall include only those of low glycemic index. Protein foods should also be chosen in consideration of the fat content.

Basically, it is good to eat carbohydrates provided that they have a low glycemic index. It is also good to have a moderate amount of unsaturated fat in the diet provided that the fatty acid chains are bent (cis configuration). Always make some of the fats the essential fats. Try to choose protein foods that have the lowest fat content. With the exception of some fish oils, animal fats tend to be saturated fats that are definitely not good for human consumption.

Eating the right macronutrients is often not enough in the modern world for one’s naturally beautiful skin to emerge. That is because many of the micronutrients that should be found in modern agricultural products like fruits and vegetables are simply not there. In many cases there is not much more than would be needed for the plant to survive. Since humans need quite a large array of micronutrients while a plant needs only a few, one may wish to consider the wisdom of including certain supplements in the diet.

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