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Protein

Some function of protein & why its so important in the diet:

• Building blocks of blood, skin, muscle & most body structures e.g protein collagen is a building material for ligaments, tendons, artery walls, etc.
• Involved in breaking down, rebuilding or transforming substances without being transformed themselves e.g digestive enzymes.
• A building block of hormones, with consideration for the influence on moods, thyroid health, insulin control, detoxification and more.
• Used in the immune system as immunoproteins and to identify, neutralise bacteria & viruses.

How can it effect my health?

As transport proteins, aiding the transport of vitamins and minerals.

For a great list of both PLANT and animal proteins you can email info@combinationcooking.ie for details.

Fats

Some of the basics about fats:

• Saturated fatty acids (SFA): Dairy foods, meat, palm oil.
• Saturated fatty acids Medium Chain Triglycerides (MCT): Coconut oil.
• Monounsaturated fatty acids (MUFA): Olive oil, nuts, avocado, seeds, some cereals
• Polyunsaturated fatty acids(PUFA): Omega 6: safflower oil, sunflower oil, evening primrose oil, abundant in most vegetable oils. Omega 3: oily fish, algae, flaxseed, hemp seed, soybean, walnut, pumpkin seeds, dark green leafy veg, human breast milk.

Heart Disease/Stroke-Beneficial Effect of Unsaturated fats

• MUFA when substituted for SFA lower cholesterol
• Omega-6 PUFA lower LDL and HDL cholesterol when substituted for SFA
• Omega-3 PUFA have little effect on LDL cholesterol, rather they reduce the triglycerol concentrations, decrease the platelet aggregation and blood pressure and may raise HDL cholesterol
• Medium chain triglycerides (MCT – coconut oil) while it is saturated the MCT is metabolised quickly from the gut to the liver & turned into energy quickly rather than being stored as fat.

Coconut oil has additional properties making this a great versatile oil, it has antioxidant, anti microbial, anti fungal, anti bacterial and anti viral properties. Studies have shown that MCT compared to Omega 6 was 15% more effective in dropping LDL and triglycerides.

• WHO recommend fat intakes of 15-30% of dietary energy mostly from PUFA & MUFA, American institute for cancer research call for 15% total fat intake with most coming from plant forms.

For healthy fat recipes and ideas on how to incorporate more healthy fats into your diet, email info@combinationcooking.ie

Carbohydrates

When we think of carbohydrates we normally consider its as simple as energy in verses energy out or energy expelled. Carbohydrates have gotten a some what bad reputation with many, considering them to be “unhealthy” and “ responsible” for weight gain or in some cases “digestive upset”. This however is not the case, but first we have to distinguish, there are two types of carbohydrates that of a simple refined form and that of a complex form. Complex carbohydrates or good carbohydrates are necessary for energy and energy reserves and allows for a slow energy release making them ideal and a necessary part of a nutritional whole food diet. The days of Calorie counting is becoming something of the past, with considerations that different calories have different effects within the body especially on a cellular level. One which greatly impacts over all health, for example a 200 calorie portion of broccoli has a completely different effect on the body as a 200 calorie portion of refined pastries, a sugary drink or a portion of fatty fries. Its not just about calories its about the effects and impact foods have within the body and upon its natural terrain. We have to take into consideration blood sugar regulation when it comes to classifying carbohydrates and the health benefits associated, one of the best forms or ways to classify carbohydrates is by using the low glycemic index, or even better the glycemic load (GL), this measures how a carbohydrate-containing food raises blood glucose. Low GL foods create a slow release of energy without spiking blood sugars and thus maintaining a balanced terrain in which the body digests, absorbs, transports, and utilises nutrients. A diet full in high GL foods will cause blood sugars to spike and thus an unbalanced terrain causing hormonal disruption, mood fluctuations, cravings, impaired liver function,  digestive upset, poor bowel transit time & elimination as well as weight gain, fatigue, etc.

Carbohydrates are not converted into body fat under normal circumstances in humans. The exception to this of course are soft drinks, convenience fruit juices & refined carbohydrates. Consuming Excess carbohydrates results in stored body fats not being burned as energy as well as a number of hormonal issues and healthy problems.

Vitamins & Minerals

In order to consume a high profile of micro nutrients such as vitamins, minerals and phytonutrients it is necessary to vary your vegetable and fruit intake as well as having a variety of health proteins, carbohydrates & lipids/fats. An easy way to achieve a good nutrient rich diet is to eat a “rainbow” every day.

Here is a quick and easy guide of some staple foods to ensure you get a good vitamin and mineral profile each day and week. This is a list of some foods for each category listed.

The World health organisation (WHO) recommends that the daily consumption of 5 portions of fresh fruit and vegetables or 400g in total.

However cancer prevention research recommends that one should eat 7-9 portions of vegetables or fruit per day for cancer prevention.

Note: 2 portions being fruit and 5-8 portions being vegetables.

Note: Vitamin ADEK are fat soluble vitamins and is best taken with a type of healthy lipid e.g. olive oil, coconut etc.