Food; are plant and animal tissues that are edible and, when eaten, consist of nutrients necessary for life. Foods are broken down into nutrients after digestion begins and are used in this way in the body.
Nutrients are divided into two groups as organic and inorganic nutrients that are essential for life.
1) Carbohydrates:55-60% of daily energy is met from carbohydrates. They are the most easily digestible and convertible food groups. They are divided into 2 as simple and complex carbohydrates.
Simple carbohydrates get into the blood more quickly and cause a rapid rise in blood sugar.
1 gram of carbohydrate gives 4 kcal of energy.
- Bread and cereal group
- Fruits and some vegetables
- Bakeries are their best source.
2) Proteins:They are essential nutrients for the growth and development of the body. They are the basic building blocks of cells. 12-15% of daily energy is met by proteins. 1 gr protein gives 4 kcal of energy. Both plant and animal origin foods contain protein.
- Egg (of animal origin)
- Meat, chicken, fish and dairy products (of animal origin)
- Dry beans (vegetable origin)are good sources of protein.
3) Oils: They are delicious. 1 gram of fat gives 9 kcal of energy. Fats enable the body to use fat-soluble vitamins (ADEK) more effectively.
25-30% of daily energy is met from fats. Saturatedand unsaturatedThey are divided into two oils.
- Animal-derived fats are called saturated fats.
(Milk and dairy products, butter, cream, meat, chicken and eggs are included in this group.)
- Vegetable oils are called unsaturated fats.
(Olive and olive oil (omega 9), hazelnut-walnut-almond (omega3) and corn oil-soy-sunflower oil (omega 6) are included in this group.)
Only fish and fish oil (omega 3)Although they are of animal origin, they are foods in the group of unsaturated fats.
4) Vitamins:They are necessary for life and for the continuation of metabolic events in the body. The fiber content is high. Fat and water-soluble vitamins cannot be made by the body, they are taken from outside with food. The antioxidant content is high.
- Inorganic nutrients:
1) Minerals:They do not contain energy, they act as catalysts in many metabolic events in the body.
The most important minerals; calcium, phosphorus, iron, sodium, magnesium, iodine and zincMany diseases can develop in its deficiency.
Adequate mineral needs are met from foods of both plant and animal origin.
2) Water:It is at least as important as oxygen in the human body. It plays an important role in the digestion, absorption and transport of nutrients. It is important in the control of body temperature.
Adults should drink an average of 1.5 -2 liters of water.
There are different amounts of organic and inorganic nutrient molecules in all kinds of foods. Every individual needs sufficient amounts of nutrients to maintain a healthy life.
In order to eat quality nutrition and protect our health;
- Increasing omega 3 consumption and reducing omega 6 consumption
- Reducing consumption of refined sugar and white flour
- Consuming foods rich in probiotics (such as kefir, homemade yogurt)
- Consuming whole grain flour and bread
- Eating colorful vegetables and fruits
- Consuming eggs or village eggs containing omega 3
- Saturated fat (animal fats)reduce and increase the consumption of unsaturated fats (vegetable oils)
Changes in our diet in recent years
Natural nutrition methods
- whole grain bread
- Additive-free foods
- Food for free-range animals
- Foods free of refined sugar
- Fresh fruits and vegetables
- Foods rich in vitamins and minerals
- fermented milk
Modern Nutrition Methods
- White bread
- food additives
- Food of animals fed with artificial feed
- Foods rich in refined sugar
- Unripe fruits and vegetables
- Vitamin-mineral-poor foods
- long life milk