Food is plant and animal tissues that are edible and, when eaten, consist of nutrients necessary for life. After the digestion starts, the foods are broken down into nutrients and used in the body in this state.
Nutrients are divided into two groups as organic and inorganic nutrients that are essential for life.
Organic Nutrients
- Carbohydrates
- Fats
- Vitamins
Inorganic Nutrients
- Minerals
- Water
Organic nutrients:
1) Carbohydrates: 55-60% of the daily power is met from carbohydrates. They are the most easily digested and converted food groups. They are divided into 2 as simple and complex carbohydrates.
Easy carbohydrates mix into the blood more quickly and cause a rapid rise in blood sugar.
1gr.carbohydrate gives 4 kcal power.
- Bread and cereal bar
- Legumes
- Fruits and some vegetables
- Bakery products are the most suitable sources.
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 power is met by proteins. 1 gr protein gives 4 kcal power. Both plant and animal origin foods contain protein.
- Eggs (animal origin)
- Meat, chicken, fish and dairy products (animal origin)
- Legumes (plant origin) are quality protein sources.
3) Fats: They are flavorful. 1 gram of fat gives 9 kcal power. Fats enable fat-soluble vitamins (ADEK) to be used more actively by the body.
25-30% of daily power is met from fats. They are divided into two as saturated and unsaturated fats.
- Animal-derived fats are named as saturated fats
(Milk and dairy products, butter, cream, meat, chicken and eggs are included in this cluster.)
- Fats of vegetable origin are called unsaturated fats.
(Olive and olive oil (omega 9), hazelnut-walnut-almond (omega3) and corn oil-soybean-sunflower oil (omega 6) are included in this cluster.)
Only fish and Although fish oil (omega 3) is of animal origin, it is in the unsaturated fat group.
4)Vitamins: They are necessary for life and are necessary 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 power, they act as catalysts in many metabolic events in the body.
The most precious minerals are calcium, phosphorus, iron, sodium, magnesium, iodine and zinc. Many diseases can develop in their deficiency.
Adequate mineral requirement is met from both plant and animal origin foods.
2)Water: It is as valuable as oxygen in the human body. It plays a valuable role in the digestion, absorption and transport of nutrients. It is valuable in the control of body temperature.
Adults need to drink 1.5 -2 liters of water on average.
There are organic and inorganic nutrient molecules in different sizes in every kind of food. Every individual needs a sufficient amount of nutrients in order to maintain a healthy life.
In order to eat quality and protect our health;
- Increasing consumption of omega 3 and reducing consumption of omega 6
- Reducing consumption of refined sugar and white flour
- Consuming foods rich in probiotics (such as kefir, homemade yogurt)
- Consuming whole grain flour and bread
- Consuming colored vegetables and fruit
- Consuming eggs or village eggs containing Omega 3
- Reducing saturated fat (animal fats) and unsaturated Increasing the consumption of fats (vegetable oils)
Changes in our diet in recent years
Natural nutrition methods
- Whole grain bread
- Foods without additives
- Foods of free-range animals
- Foods free from refined sugar
- Fresh fruits and vegetables
- Vitamin-mineral-rich foods
- Fermented milk
Contemporary Nutrition Techniques
- White bread
- Nutritional additives
- Foods of animals fed with artificial feed
- Foods stronger than refined sugar
- Unripe fruits and vegetables
- Vitamin-mineral-poor foods
- Long-life milk
