HEALTHY LIVING: Nourishment

Nourishment:

Defined as the food (and water) needed to live, grow and be healthy.

Nutrition:

Defined as the science that considers the interaction of nutrients in relation to growth and maintenance and health of an organism.

Nourishment and nutrition are a huge subject area! But they are a key factor in healthy lifestyle… and being alive! Here are some of the key points and basics about nutrition to get onto the right track. More details in future posts :)

Our bodies need nourishment. Good nutrition gives you energy, provides your body with nutrients to grow and maintain itself, stimulates metabolism that is needed for your body to function, prevents disease, and improves long term health. If our body is well nourished we feel good and energetic, and everything just seems to work!

Nourishment comes in the form of water, macronutrients and micronutrients.

• Water. You can’t survive long without water (3 days according to research), and can’t function very well without being hydrated everyday. Your body is 60-70% water! It is a transport system for the body, moving both nutrients and waste to where they should be. It is also needed for chemical reactions to take place in your body. It is vitally important!

• Macronutrients. The main nutrients needed in larger amounts. These are carbohydrates, proteins and fats. All are needed in a balanced diet.

• Micronutrients. The additional nutrients, but still essential, needed in smaller amounts. These are vitamins, mineral and other nutrients (e.g. phytochemicals, antioxidants, intestinal bacterial flora). All have specific physiological functions, but work in synergy to unlock the potential in each other. The best way to get them is by eating a wide variety of whole foods. In some cases supplementation might be needed.

A healthy balanced diet is one that provides you with the recommended types and amounts of food to promote long-term health.

There are many nutritional philosophies and different ones work for different people at different points in their lives. But the points the best ones promote are

• Awareness of your choices and mindful eating.

• Eat the foods nature intended. This is wholefoods that are nutrient dense and from nature or minimally processed. Locally sourced and organic is an extra step if possible.

• Eat the right amount of food. There are general guidelines on amounts, but often what is best is to be honest with yourself and listen to your body.

Eating healthy doesn’t need to be complicated. It is actually the opposite – you choose natural whole foods, choose a wide variety and some of all the nutrients to get a good balance, and eat enough to make you satisfied.

How would you rate yourself on Nourishment? [1=shh, 5=amazing]

• Do you drink enough water? 1-2L and sipping throughout the day, water-rich foods, extra fluids for exercise or hot climates.

• Do you eat foods nature intended? Natural, whole foods, nutrient dense, locally sourced.

• Do you have a balanced approach to eating? Do you eat wide variety of foods and all the nutrients (carbs, proteins, fats, vitamins, minerals)?

• Do you eat the right amount? Do you eat enough to feel satisfied? Do you eat past the point of satiety?

• Do you eat mindfully? Do you rush eating or take time to enjoy your food?

What can you do to improve?

• Keep a jug or bottle of water closeby. Set yourself mini-targets throughout the day e.g. In total during the day I will drink 2L, but already by noon I will have had 1L (so that it is evenly spread through the day). Or after exercise I will drink ½ L extra.

• Eat natural and whole foods. Lots of leafy greens, berries and fruits and vegetables, nuts and seeds, unrefined grains, etc.

• Try to get foods locally and fresh e.g. farmers markets.

• Find a routine that works for you in terms of timing. There is no single best way to eat as long as you are ticking the boxes in quality and quantity of foods for the day.

• Choose simple recipes that you love and can prepare in advance for when busy.

Now what are you going to go and do? NOURISH your body with some nutritious food :)!