The 3 Types of Food
An Introduction to physiological properties and consequences (good and bad) of the food we eat.
We get nutrition and energy from the foods we eat plus the amino acids, minerals, and vitamins we absorb. This is why calories are not the only factor when it comes to a healthy diet. There must be a balance between the types of food in order to give our bodies what they need.
There are 3 types of food
- Carbohydrates
- Proteins
- Lipids (fats).
All the [many] varieties of food we know and love fall under one of these three categories. Most foods we eat will obviously contain a mixture of all three, however can be categorized based on it's main content. We get the energy from the calories that are stored within our food. Fat has the most calories, typically having 2x the calories per gram as compared to carbohydrates and protein.
So: Food = Calories = Energy
Creating a balance is tricky and is not a perfected science yet. There are tons of variables that determine your nutritional needs, and will vary from individual to individual. Typically speaking though, your daily calories should look like this:
|
% of daily
calories |
| Carbohydrates |
45% - 65% |
| Protein |
10% - 35% |
| Fat |
25% - 35% |
Your daily consumption look like something between one of these two graphs
Carbohydrates (45 - 65 % of daily calories)
Daily Consumption: 150 - 250 g of carbohydrates a day
Carbohydrates are important because the byproduct after it's breakdown is key to most physiological processes. They are the most influential on blood sugar levels because carbohydrates break down into single units of glucose molecules. Glucose is the cells' favorite source of energy. If the cell can not intake glucose from the bloodstream, they must find an alternative source of energy. When the cells use fats, the fat will break down into ketone acids - which is what causes diabetic ketoacidosis. We'll get back to that later, but chronic acidosis is terrible for your body.
Carbohydrates should be counted in grams, so weighing is most effective
There are 3 categories of carbohydrates
The healthiest carbohydrates include:
- Fruits
- Vegetables
- Whole grains
- Legumes - beans, lentils, peas
- Low-fat dairy products
Other carbohydrates:
- Rice, grains, cereals, and pasta
- Breads, tortillas, bagels, crackers
- Sugars
Proteins (10% - 35% of daily calories)
Daily consumption : 6- 8 oz in one day.
We get protein from animal products such as meat and dairy, as well as from plant products, such as beans, nuts, leafy greens, and tofu. Proteins are usually accompanied by fats, and therefore intake should be monitored and selected wisely. Lean animal proteins such as chicken, turkey, leaner cuts of beef such as filet or sirloin, and low or non fat dairy products should be selected over more fattier choices.
10 - 35 percent of daily calories usually amounts to 6 - 8 oz of lean meat, fish, or poultry a day. Thats total folks, not per meal. This is staggering considering the size of our steak cuts ranges from 6 - 24 + oz (most fall between the 9 - 16 range)
"Good"
- Skinless chicken (remove skin before cooking)
- Skinless turkey
- Fish
- Lean cuts of meat
- "-lion" (tenderloin, sirloin etc)
- "-round"
- Lean sirloin
- Filet ( !! finally, you can justify ordering this at a restaurant!)
- Baked protein sources instead of fried, or pan fried
- Soy products
- Low-fat or non-fat dairy products
- Beware of sodium
- Beware of additives
"Bad"
- fatty meats
- Bacon
- Sausage
- Hotdogs
- Cheese
- You know exactly what I'm talking about...
Fats (25% - 35% of daily calories)
Some fats are "good" and others are "bad." These labels come from the different types of fat and the effect they have on our body. All fats should be consumed in moderation, however the "good" fats are necessary for healthy function and can support heart health and help protect you against heart disease. Bad fats do the exact opposite - they clog your heart and blood vessels because fat makes your body produce more cholesterol. When cholesterol is clogging or blocking your blood vessels, blood can not easily pass through and will form blood clots. Blood clots = Stroke.
"Bad"
Daily consumption: 7% of saturated, 0% trans & hyrdogenated
- Saturated - usually solid at room temperature
- Animal fats
- Meats
- Cheese
- Cream
- Butter
- Chicken skin
- Tropical oils !!
- Hydrogenated & Trans - Should be STRICTLY LIMITED. Try to avoid completely
- stick margarine
- shortening
- fast food
- processed food
"Good"
Daily Consumption should be moderated, but does not need to be avoided
- Mono-unsaturated (help lower LDL "bad" cholesterol, raise HDL "good" cholesterol)
- olive oil
- avocados
- canola
- peanut
- Poly-unsaturated
- liquid vegetable oils
- sunflower
- corn
- soybean
- Omega-3 fatty acids (help lower triglycerides and cholesterol)
- fish: Salmon, Tuna, Halibut, etc
- Recommend eating 2x per week
- flax seeds
- walnuts
- canola oil
- soybean
There's Also Cholesterol...
Daily range: 200 - 300 mg
Cholesterol is a necessary substance for our bodies because it helps form cell membranes and hormones. As with fats, cholesterol has a dual nature, "good" and "bad." Cholesterol is an animal derivative, and is not found in plant foods. A healthy standard is to limit consumption to 200 mg a day. This number is derived from the needs of a diabetic individual, however, diabetic diets are actually the most balanced and beneficial for us all.
"Good"
"Bad"
And Sodium too...
Daily Consumption: less than 2,300 mg a day
See my post on
Sodium
Take Away
Most of the food you should be eating should be carbohydrates... BUT, we're talking fruits and veggies not bread and pasta.
There are physiological consequences - both good and bad - from the food that we eat. Unfortunately, this is not taught enough. It is not a battle of fat vs thin, its a battle of
health. That is, the ideal balance of nutrients, energy, vitamins, minerals, and amino acids for each individual person.
Not all carbohydrates are created equal
Not all proteins are created equal
Not all Fats are created equal
Avoid:
- saturated fats
- trans fats
- cholesterol
- sodium
Recommended:
- Lean proteins
- Healthy carbohydrates
- Good fats
- Fiber rich foods
- Food list system - shows "choices" for each category with similar nutrition "exchange list"
