What Is In Our Food and Why Is It Important to Know?

We often hear the expression ‘you are what you eat’, a succinct reminder that the products we ingest are intrinsically connected to our physical and mental health. The nutrients we derive from our meals are the building blocks for vital metabolic processes in our body. Knowing what is in our food by understanding its nutritional content is crucial for making informed dietary choices and, thus, ensuring overall health and well-being.  

Our food contains various macronutrients, micronutrients, and other components. First, let’s look into the role of macronutrients: carbohydrates, proteins, and fats. In an era of zero-carb fad diets perpetuating a fear of carbohydrates, it’s easy to forget their importance as a primary energy source. Glucose, produced by breaking down some carbohydrates, generates energy in the form of adenosine triphosphate (ATP) during cellular respiration. Glucose can also be stored as glycogen to be used by the body later, preventing muscle breakdown when the body requires energy. Insoluble forms of carbohydrates like fibre are not broken down; instead, they support digestive health by curbing constipation. However, a diet excessively high in refined carbohydrates can harm health; thus, moderation is key as a rule of thumb for all dietary components.

Proteins have a range of functions, including the repair and rebuilding of tissues, catalysing metabolic reactions, and supporting the immune system. Amino acids, the smaller constituents that form larger protein molecules, aid in the repair of damaged tissues. They are also involved in protein synthesis, a process by which our cells make new proteins that perform several important functions. While proteins can also be broken down to release glucose, the resulting loss of muscle mass is an undesirable and possibly detrimental side effect.  

Lastly, fats are also an indispensable source of energy. In fact, they store roughly twice as much energy as carbohydrates. Fats comprise both ‘good’ and ‘bad’ types. "Bad’ fats, such as trans fats, are said to increase the risk of heart disease, diabetes, and other chronic illnesses. Saturated fats are also linked to heart disease. The consumption of trans and saturated fats can lead to a rise in the harmful LDL cholesterol, which can result in the narrowing of arteries with fat deposits. On the other hand, the ‘good fats’, also known as monounsaturated and polyunsaturated fats (like omega-3 and omega-6), are important components within our diet and actually help to reduce the risk of heart disease. They play an important role in hormone production and blood clotting and can be derived from sources like avocados, nuts, almond oil, olive oil, flaxseeds, and fish. 

Micronutrients, like vitamins and minerals, play an active role in our immunity and other body processes. Consuming a diet rich in vitamins and minerals is crucial to ensuring that we do not experience deficiencies. For example, a vitamin A deficiency can impact our eyesight and heighten the risk of catching an infection. Yellow and orange fruits and vegetables like carrots, eggs, and leafy greens are good sources of vitamin A that we can include in our diets. Likewise, minerals like zinc, iron, and calcium are small but mighty parts of our diet. 

Our food can also consist of other additives like flavourings and preservatives. Especially in packaged foods with long shelf lives, preservatives deter mould and bacteria, preventing spoilage. While most preservatives are assessed strictly for their safety and their quantities are regulated, it is advisable to minimise their intake due to potential side effects.  

Now that we know about some of the various components that constitute our food, we can make informed dietary choices that suit our needs and maximise our well-being. Calories measure the energy content of our food. The number of calories we should eat in a day is determined by our age, sex, weight, height, and activity level, and using a calorie calculator can be a useful tool to manage our intake and avoid overeating or undereating. Additionally, when making informed dietary choices, it is important to consider the percentage of each macronutrient in your meals and to tailor them according to your individual needs and lifestyles. This can reduce the risks of nutrient deficiencies, malnutrition, and illnesses. 

To ensure that our meals are fortified with a diverse range of essential nutrients, we can take the following steps:

1. Do your research. It is extremely valuable to gather information about the food you are ingesting. Identify the foods to avoid and the foods to add to your plate. Reading up about the food items you commonly purchase and whether they provide sufficient nourishment can empower you to select items that meet your nutritional needs. 

2. Read the label. Reading the label is a beneficial skill that enables you to glance through the list of ingredients to identify the allergens, macronutrients, micronutrients, additives, calories, and serving sizes. Thus, you can then decide whether this aligns with your health requirements and dietary preferences.

In conclusion, our meals are a colourful array of nutrients that have the power to help or harm. We can enhance our overall well-being by equipping ourselves with knowledge about these components and understanding how to balance our meals optimally. Seeking guidance from a dietitian to advise you on your nutritional needs can also be a useful first step when navigating your nutritional journey.

Written by: Sangeetha

04/2024

References

Department of Health & Human Services. (n.d.). Vitamins and minerals. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals 

Food. (n.d.). National Geographic. Retrieved April 15, 2024, from https://education.nationalgeographic.org/resource/food/

Harvard Health. (2022, April 12). The truth about fats: the good, the bad, and the in-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Rd, K. P. P. (2023, July 12). What are the key functions of carbohydrates? Healthline. https://www.healthline.com/nutrition/carbohydrate-functions#TOC_TITLE_HDR_4 

Van De Walle Ms Rd, G. (2023, February 15). 9 important functions of protein in your body. Healthline. https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_5 

World Health Organization: WHO. (2023, November 16). Food additives. https://www.who.int/news-room/fact-sheets/detail/food-additives