THE VARIED DIET

The information explosion in the science of nutrition very often creates the impression that available information is contradictory. Consequently, it is no longer easy to distinguish between fact, misinformation and fiction. The Nutrition Information Centre of the University of Stellenbosch (NICUS) was established to act as a reliable and independent source of nutrition information.

Many of us at some point in our lives consider our dietary habits at some point in our lives. We often try to change or improve our lifestyles and choose good food habits. However, our lack of sufficient knowledge often leads us into a state of inertia, not knowing what to do or how to do it. We are constantly baffled by the bombardment of nutritional messages that are seemingly complex. Despite the information explosion many of us still don’t understand the simplest basics of good nutrition. We want to understand the basics. The general public is asking, “How do I eat healthy?”. We want to know what to do and how to do it. We want simple answers to sensible nutrition.

The best place to start is at the beginning…

Nutrients (the building blocks of whole foods) and other biologically active constituents are essential for the growth and development of our bodies and the maintenance of its functions. Each nutrient has particular functions and is needed in various quantities. The quantities or nutritional requirements differ between groups of people, and between individuals.  These differences are related to an individual’s age, sex, level of activity and health status.

The classes of nutrients are, carbohydrates, proteins, lipids (fats and oils), vitamins, minerals, non-nutritive substances and water. Carbohydrate, proteins, lipids are macronutrients needed in large quantities. Vitamins and minerals are micronutrients needed in smaller quantities.

NUTRIENT	BASIC FUNCTIONS
CARBOHYDRATES	It is the body’s primary source of energy (supplied mainly by plant foods) The building blocks of carbohydrate are called sugars or simple sugars Sucrose (table sugar) = glucose + fructose Maltose (malt sugar) = glucose + glucose Lactose (milk sugar) = glucose + galactose Simple sugars link together to form large complex carbohydrates for storage In plants carbohydrates are stored as starch In animals carbohydrates are stored as glycogen
	FIBRE The links between certain sugars in complex carbohydrates cannot be broken down by the human digestive system. These carbohydrates are called dietary fibre. And are mainly derived from plant cell walls. 2 categories Insoluble fibre      Found mainly in whole grains and in the outer parts of seeds, fruits and legumes It absorbs water and makes stools soft and bulky. This allows faeces to pass more easily and quickly, preventing constipation. It also helps to keeps the gut wall healthy and decreases the risk of certain diseases Adequate intake helps prevent diseases such as colon cancer Soluble fibre Found in fruit, vegetables, legumes (peas, beans, lentils), some seeds, brown rice, barley, oats and oat bran It helps to slow the entry of glucose (a simple sugar) into the bloodstream Soluble fibre binds some cholesterol in the gut thereby preventing it from being absorbed Soluble Fibre provide nutrients to the colonic bacteria (good) and increase stool bulk by increasing microbial growth in the colon
PROTEINS	Primary function is the growth, repair and maintenance of body tissue Many amino acids linked together form a peptide, and many peptides linked together form a protein Amino acids à peptides à proteins Performs various specific physiological roles as part of blood, enzymes, some hormones, cell membranes and components of the immune system Sometimes used to provide energy
LIPIDS (FATS))	Provide a concentrated form of energy Is a carrier of fat-soluble vitamins (A, D, E, K) Provide essential fatty acids (EFA) that cannot be produced by the body. EFAs are needed to prevent symptoms associated with EFA deficiency   Characteristics Saturated Fatty Acids Usually solid at room temperature Monounsaturated Fatty Acids Liquid at room temperature Polyunsaturated Fatty Acids Liquid at room temperature

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