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Carbohydrate in foods
may be found in one or more of the following forms: sugars, starches
and fibre.
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Starch is a good source
of carbohydrate energy. Bread, potatoes, rice, pasta and cereals are
all rich in starch.
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Carbohydrates are used
by the body as a source of energy and can be stored as glycogen (or
'animal starch') in the liver and muscles, for later use; excesses
are converted to fat and stored around body organs and under the
skin.
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Table sugar (sucrose)
provides energy but no nutrients and is therefore unnecessary in a
healthy diet: just as much energy can be obtained from natural
sugars in fruits and young vegetables.
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Fibre is only partially
digested by humans so provides little energy, but it does play an
important part in the emptying of the large bowel, among other vital
functions. Good sources are wholemeal bread and pasta, brown rice,
vegetables and fruit.
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Starch and fibre
containing foods should account for about 60 per cent of a healthy
diet.
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Proteins are the
substances from which our bodies build tissue for growth and repair.
Their chemical composition is of chains of amino acids. Foods such
as eggs, meat, fish, milk and cheese contain all the necessary amino
acids; vegetable sources contain 'incomplete' chains but in certain
combinations can provide the correct balance.
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Protein should account
for about 10 per cent of a healthy diet.
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Fats contain essential
fatty acids which keep the body functions working. They carry the
fat-soluble vitamins A, D, E and K. Fats are very concentrated
Calorie sources and make food more palatable.
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Fats should account for
about 30 per cent of a healthy diet; many Western diets contain up
45 per cent fats.
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Saturated fats are
mainly of animal origin: meat, milk, butter and cheese are high in
saturated fats, as are cocoa and coconut oils. Saturated fats in the
diet have been shown to raise blood cholesterol to dangerous levels.
Foods containing a high percentage of saturated fats should only be
taken in moderation.
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Polyunsaturated fats
tend to occur in the highest levels in plants: safflower, sunflower,
corn and soya oils are rich sources, as well as fish. They tend to
lower blood cholesterol levels and are therefore thought to be a
good substitute for saturated fats.
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Monounsaturated fats,
which occur in olive oil, nut oils, nuts and avocado pears, for
example, appear to have still greater cholesterol-lowering
properties than polyunsaturates.
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Alcohol and foods high
in fat and sugar should be avoided, and at best regarded as special
occasion treats, certainly not as everyday necessities. Cut down on
them and fill the gap, if there is one, with starch.
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