In this blog post ,we will examine the main principles of nutrition, particularly when planning meals.
They include:
Variety
Whereas different foods contain different nutrients, not one has all nutrients. Therefore; the importance of variety becomes integral. You should aim to consume various food sources so that you can obtain the various nutrients. This implies the inclusion of foods from different food groups i.e. cereals, milk, meat, oils, vegetables , fruits etc.
Further, diversify even within the food group. If you consume a particular vegetable or cereal grain in a particular day, maybe opt for a different cereal grain or vegetable on the next day.
Nutrient density
Select foods that are nutrient-dense. These are essentially natural food sources. Usually, these foods contain a variety of nutrients in adequate amounts as opposed to processed versions that contain fewer nutrients and worse off, could have added nutrients (sugars, fats etc) that are not good for you in high amounts. Opt to include natural food sources.
Moderation
It is crucial to ensure moderation, even if you are eating healthy. Yes, indeed you may be consuming healthy foods but their portions have to be considered as well. Macro-nutrients i.e. fats, carbohydrates and proteins etc. are essential in your diet though their excess consumption can lead to unwanted health effects (Refer to the topic on macro-nutrients we discussed earlier to understand the various effects of the excess intake of each macro-nutrient). We identified that even vegetables that are recommended for a healthy diet, when consumed in exceeding portions can trigger undesirable effects i.e. stomach upset. Also, the consistent high intake of starchy vegetables can cause weight gain .Therefore, even as you continue to incorporate a healthy diet, remember that moderation is key to achieve this.
Adequacy
This principle emphasizes that you consume nutrients in adequate amounts. Limiting any nutrient can lead to deficiencies (Refer to the topic on macro-nutrients we discussed earlier to understand the various effects of the excess intake of each micro-nutrient). You ought to consume nutrients from the various food sources in required amounts. Not one nutrient, whether vitamin or mineral, should be omitted in your diet because each one has important functions in your body, and the deficiency of either nutrient leads to poor health outcomes.
Calorie Control
This principle recommends that you manage your calorie intake to facilitate weight management. It involves your consideration of cooking methods utilized and selected food sources. You also have to take into account your age, sex, weight etc to attain your required calorie intake .
Balance
With this principle, you are recommended to avoid the excess intake of one food source over another. A meal that is considered nutritious should include all the macro-nutrients. It is possible that you can choose a meal that has the essential macro-nutrients, for example you could eat a legume i.e bean , which essentially is a protein but also contains carbohydrates, and if you cook with some oil it can be argued that you will have consumed all your macro-nutrients; however, in this case there is no balance as there is an over-emphasis on one food source over others instead also include a good source of carbohydrate.
Also,you eating the same meal regularly even if it contains the main macro-nutrients, will not mean that you’re achieving this principle. You should instead try out different combinations of foods with the various nutrients. Try to pair different foods accordingly, and change them frequently.
Conclusively, the mentioned principles are key to promoting a healthy diet. They aid you in implementing choices on what you should consume to attain the most of nutrients without exceeding their intake.