With so much information available about nutrition, it is hard to sort fact from fiction.
The reality is that your body needs fats, carbohydrates, and protein to function at its best. Here are the facts:
Carbohydrates are the body's main energy source and help to maintain a normal blood sugar level. They are stored in our muscles to be used as energy between meals and snacks. Carbohydrate-rich foods are important sources of fiber and B vitamins. They help us to feel satisfied and full.
What are some sources of carbohydrates?
Breads, pastas, rice, bagels, cereal, oatmeal, muffins
Starchy vegetables - corn, peas, lentils, potatoes
Legumes or beans - pinto, navy, black, kidney, black-eyed peas
Snack foods - pretzels, popcorn, crackers, granola bars
Protein is needed to build and repair muscles. It is the building block of major organs. All of our enzymes, antibodies, and many hormones are made up of protein. Protein-rich foods are important sources of iron, zinc, and niacin.
What are some sources of protein?
Meats - chicken, seafood, beef, pork, venison, lamb, buffalo
Soy proteins - tofu, veggie burgers, veggie ground beef, veggie luncheon meats
Nut proteins - peanuts, mixed nuts, peanut/soy/almond butter
Dairy proteins - milk, yogurt, cheese, nutrition supplements
Energy bars & protein bars
Fat is an important energy source and helps to maintain our immune system. It is a building block for estrogen, cortisone, and thyroid hormones. It is a necessary component of all cells in our bodies. It helps us to feel full and it adds enjoyment to foods.
What are some sources of fat?
Peanut butter, nuts, seeds, and other nut butters
Vegetable oils including olive, safflower, sunflower, peanut, corn, canola, soy
Avocados and olives
Cheese, margarine, butter, sour cream, mayonnaise
Supplements in the form of pills, powders, or liquids are used to try to achieve certain goals. Sometimes people who restrict their intake of food think they can take a supplement, such as a vitamin, to cover their nutritional needs. This isn't true.
"Supplement" means "in addition to." Supplements are not meant to be and cannot serve as a replacement for food. Sometimes people look to supplements for a quick fix to an eating problem. A good rule is, "If something sounds too good to be true, it probably is." If a product promises to "burn away fat" or "build up muscle," steer clear.
Strength, stamina, and health come from good nutrition and appropriate activity. You can't buy them in the drug store, health food store or from a magazine.
Vitamin, mineral, fiber or caloric supplements can be useful in promoting health. But it's best to discuss when and what to use with your health care provider. Getting too much of a supplement can be much more harmful than not getting enough.
ETR Associates; Series Editor: Barbara A. Cooley, MA, CHES; Text: Jane Simonson, MD
Love Your Body – NOW Foundation: The Love Your Body campaign challenges the message that a woman’s value is best measured through her willingness and ability to embody current beauty standards.
The Association for Size Diversity and Health (ASDAH): ASDAH envisions a world that celebrates bodies of all shapes and sizes, in which body weight is no longer a source of discrimination and where oppressed communities have equal access to the resources and practices that support health and wellbeing.
Ellyn Satter Institute: This non-profit helps people discover the joy and practicality of eating and feeding based on the Satter Eating Competence and Feeding Dynamics models.