Chances are you have seen the USDA's Food Guide Pyramid that seems to be everywhere we turn. Maybe you even had to memorize it during your school days for health class, whether or not you actually follow its recommendations. The "Powers That Be" who created the food pyramid had good intentions, but failed to take into account the great deal of bioindividuality. (Not to mention bowing to pressures from various members of the food and beverage industries; for more information, I highly recommend the book Food Politics by Marion Nestle.) Luckily, the same "Powers That Be" are very seriously considering modifying the pyramid to reflect more current knowledge about how certain aspects of diet affect health.
Vitamins are organic substances that are essential in minute quantities for the proper growth, maintenance, and functioning of the body. Vitamins A, D, E, and K are fat soluble and are readily stored in your body, so as long as your average intake meets requirements, there shouldn't be much of a problem. As their name suggests, they also need to be consumed with some fat in order to be properly absorbed. The B vitamins (including folic acid) and vitamin C are water soluble; ergo you need them on a daily basis (probably even every eight hours or so) to stay healthy and at your personal best. Athletes in particular are at a higher need than most in all the B vitamins (vitamin B6 in particular if you are increasing your intake of protein), vitamin C, and vitamin E. For more information on vitamins, click here.
Minerals are inorganic trace elements which are also needed for proper metabolism and chemical balance. Essential minerals include iron, calcium, electrolytes (such as magnesium, potassium, and sodium), as well as a variety of other trace minerals. Athletes are at an increased need of almost all the major minerals, particularly the electrolytes. For more information on minerals, click here
Other nutrients, including phytochemicals, may not be classified as "essential" (there is a whole world of experts debating this issue), but certainly play a role in optimum health. For more information on these semi-nutrients, click here.
Carbohydrates are found at the base of the infamous food pyramid, but the principle of "carbo-loading" has seen some major setbacks in the ever-evolving science of nutrition. True, the simple sugar glucose (derived from the breaking down of complex starches and conversion of other simple sugars, fructose and galactose) is the only source of energy that our brains and hearts can even use. But the body can also make glucose from certain amino acids, in a process called gluconeogenesis. More and more credible sports medicine doctors are questioning the wisdom of advocating bread-and-pasta diets for athletes. (for more information, see The Macronutrient Wars). It's important to eat whole food sources of all nutrients, including carbohydrate.
One very important carbohydrate is fiber. Fiber cannot be digested by humans, but they do perform a very necessary role in digestive health, and plays many other important roles in the body as well.
In a society where fat is used more as a derogatory term than the name of an essential nutrient, we may sometimes forget that we NEED a certain amount of it in our diets. Yes, there are also health risks associated with diets too high in fat and other lipids, but a certain amount is necessary for health. (You know the saying: "everything in moderation.") Fats are not only a concentrated source of energy, but are necessary for hormonal regulation, absorption of fat-soluble vitamins, and body temperature regulation. We also need certain fatty acids for a wide variety of reasons, such as regulation of blood pressure and prevention of blood clots. The type of fat you eat is probably more important than just the amount. For more information, again, see The Macronutrient Wars
Protein can also be a source of energy, but proteins (and the essential amino acids derived from them) mainly function as the building blocks that grow and repair your body. They are also found in hormones and enzymes, and provide our only source of nitrogen, something which is essential for life. Daily protein needs may vary from person to person (depending on a number of factors, including level of activity), and high protein diets may be harmful for those with kidney disease. But higher (not necessarily "high") protein diets for otherwise healthy individuals, particularly athletes, do not appear to be detrimental as long as the individual also strives for adequate fluid and calcium intake. Yet again I will point you to the Macronutrient Wars page for a more in-depth discussion of the role protein plays in the body.
Other concerns about nutrition include ergogenic aids, food additives, genetically modified foods, mercury content of fish, irradiating foods, contamination and use of hormones in meat and dairy products, and, more recently, potentially carcinogenic substances found in some baked and fried foods. We hope to have additional pages addressing these issues in the future. Back to nutrition main page
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