Good Nutrition Basics

Good Nutrition basics - Authentically Ash ( )
Good nutrition infogram showing the basics of good nutrition and a balanced diet.

Good nutrition is a vital part of everyday human life.  If you are privileged enough to easily come by food, then it is your responsibility to ensure that your body gets what it needs to stay healthy.  And if you are a parent then it is your responsibility to make sure your children get what they need to stay healthy.  This is a basic overview of what I feel an average person should know about good nutrition.

There are 3 basic types of foods

  • Proteins are the foods that build and repair your body
  • Vitamins, Minerals and Roughage keep the body, its chemicals and mechanisms balanced
  • Carbohydrates and fats are converted into heat and energy, and if you don’t use them up they become body clutter.

Proteins (body builders) – The following foods contain proteins and help build and repair your body:

  • Nuts, Eggs and Fish (all edible kinds)
  • Cheese (all kinds)
  • Meat (birds, poultry, pigs, cattle, sheep and wild game)
  • Vegetables (dried beans, soya beans, lentils and peas)
  • Milk (whole, skimmed and buttermilk)

Vitamins, Minerals and Roughage – The following foods contain various kinds of vitamins, minerals and roughage which keep your body in balance

  • Fruit (all kinds, dried, fresh, cooked, berries, dates and tomatoes)
  • Vegetables (all kinds, green and leafy, yellow, raw and cooked)
  • Cereals (whole/unsifted flour, oats, mealiemeal, sorghum meal and soya bean flour)
  • Milk (whole, skimmed and buttermilk)

Carbohydrates and fats – The following foods contain carbohydrates and fats which are used to give your body energy and heat.

  • Vegetables and fruit (avocado pears, bananas, beetroot, dried peas, dried beans, mealies, sweet potatoes and potatoes)
  • Cereals (macaroni, tapioca, mealiemeal, wheat flour, rice, sago, spaghetti and maize products)
  • Sugars (sugar, honey, syrup, fresh and dried fruits, preserves, sweet desserts and sweet dishes)
  • Fats (butter, cream, animal fats, vegetable fats, oils and nuts)

You should try to get at least one serving of each at every meal!

Now, I’m sure you are wanting to know a sure fire way of making sure you stay healthy without needing to do too much meal planning.  That is why I made this check-list:

Eat these daily:

  • 1 to 2 servings of Meat, Fish or Poultry
  • 1 serving of dried beans, lentils, nuts or cheese whenever meat is not served with the meal
  • 500ml Milk per day (try to get organic)
  • 1 egg per day or 4 eggs per week
  • 1 serving potatoes or sweet potato
  • 2 servings of cooked vegetables
  • 1 serving of raw vegetables
  • 1 Orange, tomato or guava (high in Vitamin C!)
  • 1 serving of any other kind of fruit
  • 1-2 servings of wholewheat bread, oats, mealiemeal, sorghum, wheat or any unrefined cereal
  • Use honey instead of sugar whenever possible!!!
  • Use no more than 2 tablespoons of butter, cream, animal fats, vegetable fats or oils each day.

One serving, in this case, is the size of the palm of your hand, and the height of the tip of your thumb (from the knuckle to the point). In the case of cheese where this is the serving size of grated cheese, not whole cheese.

And don’t forget to drink lots of water!

On a personal note:  I was actually researching good nutrition yesterday and these are my notes.  I’m going to be working on implementing this in my family in the coming months.



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