In this section of Seattle Organic Restaurants I want to talk about a well-balanced diet. It’s important to have a well-balanced nutritional diet for mental and physical health. Everyone needs basic nutrient such as water, carbohydrate, protein, fat, minerals and vitamins. Here are the four essential nutrients that everyone needs:
Water: Two third of our bodies is water. Water delivers nutrients to our cells and gets rid of wastes in the body. Water detoxifies the body from pollution, heavy metals, chemical and wastes. Everybody needs at least eight glasses of water every day to maintain a good health.
Carbohydrates:Our bodies get energy from carbs. Vegetables, fruits, beans, dairy products and peas have high amount of carbohydrates. There are two groups of carbohydrates, simple and complex carbohydrates. Simple carbs exist in fruits or dairy products. Complex carbohydrates have more complex chain and exist in starch and fiber. Vegetables, peas, beans and whole grains are complex carbohydrates. Carbs are a rich source for blood glucose and a great source of energy for the body. It’s important to choose unprocessed foods that are high in crabs such as whole grains, fruits, vegetables and cheese in your diet rather than processed foods like candy, dessert, soft drinks or white rice and sugar.
Protein: Protein is necessary for growth and development of the body. Protein gives body energy and is essential for producing enzymes, antibodies, hormones and tissues. Protein is broken down to amino acids in body. Depending on what kind of amino acids protein provide, they are divided into two groups of complete and incomplete proteins. Complete proteins have all the essential amino acids such as fish, meat, cheese, egg, milk and poultry. Incomplete proteins have only some essential amino acids such as grains, vegetables and legumes. It is important for our bodies to get the full range of amino acids; however we necessarily do not need to get protein from meat products. You can combine brown rice with beans, seeds, wheat or nuts and you will have a complete protein meal. If you want to have meat in your daily diet, it is important to use organic or farm raised meat products not the meat products that cattle, cow or poultry have been raised by antibiotics, chemicals and hormones.
Fats: Although many diets are based on reduction of the amount of fat, fat is essential for the body. During childhood, fat is essential for brain development and in adolescence fat is needed for energy and growth. The reason many Americans are suffering with obesity is excessive amount of fat in their diet. Excessive fat can be very harmful for the body causing high blood pressure, heart disease, obesity and colon cancer. There are three different kinds of fat, saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids. Saturated fatty acids are found in animal products such as beef, veal, lamb, pork, shrimp, whole milk, cream and cheese.
The saturated fat is manufactured to cholesterol by the liver. Saturated fat increase the level of cholesterol especially LDL (Low-density Lipoproteins); LDL is bad cholesterol and harmful for body. Polyunsaturated fatty acids are found in safflower, corn, soybeans, some fish and sunflower oil. Unlike saturated fatty acids, polyunsaturated fatty acids lower the level of bad cholesterol, however too much polyunsaturated fatty acids can also reduce the HDL (High-density Lipoproteins) or known as good cholesterol. Monounsaturated fatty acids are found in olives, vegetables, peanut and canola. These products reduce the level of bad cholesterol without reducing the level of good cholesterol. Most of foods have a combination of these three fats, but in most foods one type of fat usually dominates. A balanced diet is a diet that is combined with 30% good fat, 30% protein and 40% carbs, but some bodies might need 30% good fat, 40% protein, and 30% carbohydrates.