Health  &  Fitness

Copyright ©  Eoin Franklin 2009

RECOMMENDED ENERGY INTAKE

 

The World Health Organisation (WHO) is one of the leading authorities on health related issues. They regularly establish recommendations and standards for the general population by evaluating the latest scientific evidence. In a recent report they outlined the following ranges for ideal nutrient intake (as a percentage of total energy). The follow guidelines were established by world leading professionals, and are a target benchmark for any healthy diet, even for weight-loss.

In conclusion, the only version of this marketing strategy that can be trusted is the food marked as 0% fat. Any other advertised value is inaccurate and needs to be ignored, and re-calculated as shown above. When you have calculated a true calorie fat percentage, any food that is 30% fat or more needs to be carefully considered as part of a healthy diet. The calculation above may appear slightly laborious, but we all have calculators in our mobile phones, and the ability to calculate the real fat content is a very useful tool in taking control and indeed responsibility for how you incorporate food in your diet.

 

Finally, a healthy diet is not simply based on how much fat we have. This is a very important factor, but there are many others, and not all fats are bad fats. However, the above calculation is a very useful first step in establishing a healthy diet.

 

An unhealthy high-fat diet can increase your risk of cardiovascular disease by up to 300%.

In Ireland, cardiovascular disease is the number one cause of death.

Carbohydrates are the preferred energy source for the human body because they are simpler for the body to metabolise than fats or protein. There are two types of carbohydrate; simple (sugars) and complex (starch). All carbohydrates form glucose when digested, and are then carried around the body via the blood and taken into cells to be converted to energy. Any excess carbohydrate is converted to glycogen which is stored in the muscles and liver. When these pathways are full or when there is an influx of large amounts of carbohydrate into the bloodstream, carbohydrates may then be converted to fat. 1 gram of carbohydrate provides the body with 3 ¾ calories of energy.

 

Complex carbohydrates provide a slower, more sustained release of energy than simple carbohydrates. In their most raw form carbohydrates contribute to good long-term health, appetite control, and sustained energy levels. Complex carbohydrates are found in oats, cereals, bread, pasta, rice, potatoes, etc. It is important to point out that even though complex carbohydrates are the preferred fuel for our body, when they are overly processed (for example: white bread), the quality is reduced, and the ability for sustained energy also decreases. Consequently, we should always choose unprocessed raw carbohydrates over processed ones. It is recommended that complex carbohydrates should make up 55 to 75% of our calorie intake throughout the day.

 

Simple carbohydrates are quickly broken down and absorbed into the blood. This rapid influx of simple carbohydrates causes the body to produce a sharp rise in insulin levels which in turn results in the sugars being converted into fat. This rapid influx of simple carbohydrates only provides short lived energy levels, and feelings of hunger return sooner. Excess simple and processed carbohydrate intake is linked to tooth decay and more seriously, the development of type II diabetes, which can result in kidney failure, and death. Simple carbohydrates are commonly found in sugar, sweets, biscuits, cakes, soft drinks, etc. As with complex carbohydrates, simple carbohydrates can come in different qualities. For example: an orange has simple carbohydrate but it is sparse and unprocessed, so fresh fruit is seen as a healthy food, conversely, a biscuit contains simple carbohydrate, but this is processed and very dense. It is recommended that simple sugars make up less than 10% of our calorie intake throughout the day. Further to this, as discussed in the article “% fat: the advertising con”, products that are marketed with low percentage fat content often increase the sugar content to make the food taste better, due to the decreased fat content. For the human body, after fat, our intake of simple, processed carbohydrates are the next biggest culprits for increasing our calorie intake and causing fat-gain issues.

 

Fat plays a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fats are also a source of essential fatty acids, an important dietary requirement which can help lower bad cholesterol. Fats play a role in digesting, absorbing, and transporting vitamins A, D, E, and K within the body. These vitamins are fat-soluble, meaning that without the aid of fats, we would become deficient. Finally, fats serve as energy stores for the body, and is the most abundant source we have. 1 gram of fat produces 9 calories of energy. That’s over twice the amount of calories we get from carbohydrates or protein! Fats may be divided into non-essential, and essential fatty acids. In other words, it is never a good idea to remove fat completely from our diet. It is recommended that we consume between 10 and 30% fat throughout the day. Obviously, when we are trying to reduce the fat on our body, we should try to consume fat toward the lower 10% intake.

 

Of all fats, saturated fat is particularly dangerous. Saturated fat increases bad cholesterol which can result in the arteries becoming blocked, this in turn increases the risk of coronary heart disease (CHD). CHD is the single biggest cause of death every year in Ireland. Good fats include the “omega” fats, these help keep our arteries clear and increase our level of good cholesterol. Saturated fat is commonly found in red meat and dairy products. It is recommended that we consume less than 10% throughout the day and if possible, avoid it altogether.

 

Protein is a major functional and structural component of all our cells, and is vital for growth and repair. Everything from our muscles to our fingernails is made from protein. It is the building blocks for our body. Proteins can be divided into non-essential amino acids, and essential amino acids. Essential amino acids cannot be stored in the body and so we can only obtain them from  the food we eat. Meat contains the full range of essential and non-essential amino acids. However, red-meats should be limited as they also contain high amounts of saturated fats. Furthermore, processed meat should be limited in our diet as it has been linked to certain forms of cancer. In generally white meat and fish should be our main source of protein. Foods such as nuts, seeds, beans, soya, pulses, and dairy products are sources of vegetable protein, and even though they are not complete forms, a varied diet should ensure all non-essential and essential proteins are present in our diet. It is recommended that our protein intake should be between 10 and 15% per day. Individuals who actively pursue high-intensity strength or power training often need a higher intake of protein.