Food is any material consumed to supply nutrition to an organism. Food is typically of animal, plant or fungi origin, and includes various nutrients, including vitamins, proteins, carbohydrates, fats, or minerals. It is the main source of energy for living things. The nutritional value of food is measured by the quantity and quality of the nutrients contained and by its proportions in the different parts of the food. A diet rich in calories is called calorie rich food.
A typical food has carbohydrates, protein, vitamins and some fat and/or sugars. Carbohydrates provide most of the energy needed by the body. There are eight principal carbohydrates which include simple sugars, glucose, starch sugar, fiber, monosaccharides, disaccharide sugar, pectin and complex carbohydrates. Simple sugars have no calories but are rarely digested. Simple carbohydrates break down into glucose to provide the body with energy. Carbohydrate provides a large part of energy in food and is used as a primary source of energy in the human body.
Complex carbohydrates provide energy and make up a part of most fats and proteins. Fats and proteins provide the remainder of the nutrients in foods. The eight major groups of carbohydrates are divided into four groups depending on their chemical components: polysaccharides, disaccharides, monosaccharides and polysaccharides containing sugars.
Monosaccharides are a group of sugar molecules that are simple enough to be absorbed by the intestinal wall. Monosaccharides are found in a great variety of foods, including vegetables, legumes, whole grains, fruits, seeds, nuts and some oils. They are used to replace starches as a source of energy in high levels of calorie-low foods, like rice, potatoes and certain vegetables. However, monosaccharides are not digested very well by the body.
Polysaccharides are a cluster of sugar molecules that are able to be absorbed by the intestinal wall. Polysaccharides are found in starches and other complex carbohydrates as well as fats. Unlike carbohydrates, polysaccharides do not break down into glucose easily. Fats and proteins are used by the body for fuel and energy. Fats provide the body with a source of energy and are especially important during exercise.
Amino acids constitute the majority of proteins and constitute the basis of the entire protein structure. They are found in most animal proteins and are an essential element for complete proteins. However, too much protein in the diet can cause an imbalance in muscle mass leading to loss of strength and muscles, and an excess of amino acids can cause muscles to become brittle and dry.
Saturated fatty acids (SFA) occur naturally in many foods including fish, nuts, seeds, olives and tropical fruits. They provide some of the health benefits of unsaturated fatty acids. However, saturated fatty acids raise blood cholesterol levels and increase the risk of cardiovascular disease. The American Heart Association recommends limiting the amount of saturated fat in your diet. Foods that are rich in unsaturated fatty acids include palm oil, chocolate, peanut butter, walnuts, canola oil, salmon, peanuts, red palm oil and raw nuts.
Fruits, vegetables and whole grains are good sources of several essential nutrients including vitamins, minerals and proteins. Bread, cereals, pastas and noodles are also good sources of many different nutrients including vitamins, minerals and proteins. Some foods high in fiber may also contain some trans fatty acids that can cause health problems. Trans fatty acids can be found in fried foods, some types of fish and dairy products.
Many foods high in calories and low in nutritional value may contain different types of fats. Oils, fats, butter and margarine contain different types of fats that may cause health problems depending on what is contained in those fats. Unsaturated fats are considered to be healthy fats because they help your body maintain normal cholesterol levels.
Butter, cheese, cream and ice cream are high in calories but low in nutrition. Pure fat from meats and fish contains three times more calories than butter. The same goes for sugar. Sugar can be classified as a sweetener. The American Heart Association recommends avoiding sugars. If you have to have some sweets, choose the sugar alternatives.
Most dietitians recommend avoiding candy, including processed sugar and honey. Instead, opt for either a dessert or a non-dessert sweet. Sweets that are high in sugar tend to leave you hungrier later and sometimes are more difficult to digest. They also create problems with regulating your appetite and can lead to weight gain. To address sugary foods, opt for non-refined sugar such as agave nectar.