The Snack Pack: nutrients, the good stuff

A nutrient is food or chemicals that we need to live and grow. Our bodies depend on seven nutrients in particular to function. The seven basic nutrients are carbohydrates, protein, fats, fiber, minerals, proteins, vitamins, and water. If we are lacking or overly abundant in any of these areas it can have detrimental effects on our bodies.

So how much of each of these nutrients do we need to be healthy? Well, there are guidelines but remember that these are exactly that, guidelines. Every body is different and during different times or stages of development a body might need individualized increases or decreases of a particular nutrient or combination of nutrients.

(Disclaimer: A certified nutritionist is the best person to talk with about your personal situation before making any major changes to your diet.)

Totally confused? Well let’s go over the nutrient types and see how they work for us.

Carbohydrates are the most abundant of the major classes of molecules that naturally occur in all living organisms. They have many functions such as the storage and transport of energy. They are also the structural components making up the cells in plants and animals. Additionally, carbohydrates play major roles in the working process of the immune system, fertilization, pathogenesis, blood clotting, and development.

There are two basic categories of carbohydrates, simple carbs and complex carbs. Without getting super technical about chains of sugar molecules, simple carbohydrates are absorbed quickly and raise blood sugar levels rapidly. This can lead to increased heart and vascular disease.

Complex carbohydrates on the other hand are digested more slowly in your stomach and are commonly found in legumes, fruits, vegetables, and whole grain products.

So what does any of this mean in terms of a healthy diet and strong body?

Well is comes down to this. Simple carbs are found in refined foods, likes junk food, sweets, and white bread. They have little nutritional value. They are broken down so quickly that they can actually make you to feel hungry again faster. Many researchers and health care experts blame the skyrocketing obesity and diabetes rates on the increase in simple carbs in our daily diets.

Complex carbs found in fruits, vegetables, whole grain products and legumes offer more nutritional benefit. Complex carbs contain lots of fiber, vitamin E, magnesium, and zinc to help keep your body healthy. These carbs take longer to digest in your stomach, helping you to feel fuller for longer periods of time. This means that you are less likely to pig out on these foods causing you to gain unwanted weight.

Here are some examples of complex carbs that you should include in your diet.

Bran, Barley, Maize, Buckwheat, Cornmeal, Oatmeal, Whole wheat pastas, Brown rice, Potatoes, Root vegetables, Whole meal breads, Wholegrain cereals, High fiber breakfast cereals, Shredded wheat, Cassava, Corn, Yam, Peas, Beans, Lentils

If you are still unsure about how to spot the difference between complex carbs and simple carbs just remember, if it’s a processed or refined food, something you don’t need to prepare, then it is probably high in simple carbs.

Here’s a quick n’ easy recipe for a complex carb food.

Homemade Granola

2 cups oats

1 cup slivered almonds

1 cup chopped dried cranberries

1 cup chopped golden raisins

Mix together in a large bowl

5 Tbsp. Honey

2 tsp. olive oil

1 tsp. ground cinnamon

Place the honey, oil and cinnamon in a small bowl and microwave until bubbling.

Pour over remaining ingredients and mix well.Spread over a baking sheet. Place in a 325 to 350-degree oven for about 20-25 minutes. Make sure to stir the granola frequently. When toasty, remove and allow to cool. When cool, store in an airtight container.

Granola should last for a couple of weeks if kept airtight but it is always best to use it quickly and make more, fresh, when you need it.

enjoy! martha.