N = Nutrition - Carbohydrates
by J. Beverley Edwards-Miller, BASc, Registered Dietitian
A healthy lifestyle starts with good nutrition and, when we talk about how to eat well, we like to break it all down into the three main components of carbohydrates, fats, and proteins. We need all three for a balanced and healthy diet. In this section, though, I'll just deal with carbohydrates. Now, when you hear me talking about diet, I’m not referring to dieting (I don’t believe in dieting!), but rather your overall every-day eating pattern.
Well, let’s start with carbohydrates, or “carbs” for short. We’ve been hearing a lot about carbs in the news over the past few years and, in particular, you probably heard about high-protein, low-carbohydrate diets. You likely saw lots of low-carb products in your grocery store. Well, I’m glad that that particular craze is over, because your body absolutely, positively needs carbohydrates to function. In fact, carbs are your body’s preferred fuel for optimal performance. In your body, carbohydrates break down into glucose and that’s where your body gets energy to do all the things you need to do.
It’s really important that you eat enough carbs each and every day. Now, I’m talking about the good carbs! Things like delicious whole-grain breads and whole-grain pastas, tasty brown or wild rice, and other whole grain cereals like oats, millet, rye – have you heard of quinoa and amaranth? Then there are the succulent, juicy fruits – my favourites are mangos, golden kiwis, and cherries; and then scrumptious vegetables – I love zucchini, eggplant, and yams. How about you? If you haven’t tried whole wheat pasta as yet, you really must! It’s so delicious!
The best thing for us is to stay away from the more processed foods – you know, those convenience foods in the crinkly bags and the enticing-looking boxes. Sure, they might save us time when we’re cooking or snacking, but those foods are full of salt, sugars, fats and chemical preservatives. Things that our bodies really don’t need. What our bodies do need, though, are the vitamins, minerals, fibre, antioxidants and phytochemicals that are found readily in plant foods.
The bottom line is that most of our diet should be carbohydrate-based -- upwards of 75%, in fact. Remember, our bodies must have carbohydrates. Be wise, choose the healthy carbs, and eat them as close as possible to how they are found in nature. So, for example, instead of potato chips, eat a baked potato with some delicious salsa on top! Much less calories, and much more nutrition!
Visit the following links to some really great websites for more in-depth information on eating healthy carbohydrates: