Food and nutrition
The purpose of food is to supply the body with the nutrients it needs to meet its vital requirements: carbohydrates (provided by sugar, cereals, potatoes, etc.), lipids (provided mainly by fats such as butter, margarine, etc.), proteins (provided mainly by meat, fish, eggs and milk), vitamins (provided mainly by meat, fish, eggs and milk).), proteins (mainly meat, fish, eggs and milk), vitamins and minerals (mainly fruit and vegetables), as well aswater (a vital element that must be constantly replenished). In our region, nutritional needs are generally met by the usual diet, provided it is healthy and diversified. In the case of diets, it is preferable to seek the advice of a specialist to avoid possible deficiencies.
Carbohydrates
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Carbohydrates are the main source of energy for metabolism, providing the energy required for brain and nervous system function. They are also the building blocks of cell membranes. They should account for around 55% of total energy intake. They are mainly found in plant-based foods. Animal foods contain little or none. |
The lipids
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Often demonized, lipids are nonetheless necessary for maintaining good health: they contribute to the formation of cell membranes, the synthesis of hormones and represent a concentrated source of energy. They also serve as a carrier for certain so-called fat-soluble vitamins (A, D, E, K), facilitating their absorption. Finally, they provide the essential fatty acids that the body cannot manufacture itself, yet cannot do without. Lipids, which should account for around 30% of total energy intake, are found in cooking and seasoning fats, as well as in certain foods such as meat, poultry, fish, eggs, cold meats, cheese, sweet products, potato chips, ready-made meals, etc. Cereals, vegetables and fruit (except avocados and oilseeds) do not contain them. Among lipids, we differentiate between saturated, unsaturated, monounsaturated, polyunsaturated, omega 6 and omega 3 fatty acids according to their molecular chain configuration. It is recommended to limit consumption of saturated fatty acids, as they raise cholesterol levels and increase the risk of cardiovascular disease. How to recognize them? Saturated fatty acids are solid below 10°C and fluid above 12°C. So the higher the saturated fatty acid content of a fat, the harder it is when cold (e.g. butter, which is hard when taken out of the fridge, unlike goose fat, which remains soft). |
Proteins
Proteins help build, repair and maintain the body; they accelerate certain biochemical reactions, act as hormonal messengers and as neurotransmitters (transmitting information from one neuron to another across the gap or synapse between two consecutive neurons). Finally, in the event of carbohydrate and lipid deficiency, they can be used as a source of energy. They should represent around 15% of total energy intake, and are mainly found in meat, poultry, game, fish, eggs and dairy products. Although almost all foods contain proteins (only oils and sugar are totally devoid of them), they are very unevenly distributed. For example, cereals, potatoes and pulses contain a moderate amount, while fresh vegetables and fruit are low in protein.
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Animal proteinscontain all the essential amino acids, but many of these foods also contain lipids, saturated fatty acids and cholesterol. |
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Proteins of plant origin are deficient in certain essential amino acids, but these foods do not contain cholesterol. |
