Proteins
Source: meat, poultry, seafood, eggs, nuts, seeds, and soy products.
Daily Requirements: The protein daily requires vary depending on age, gender and life style. For Australian adults it can range between two to three portions of protein per day.
Role and Function: Eating food rich in protein increase thermogenesis and promote retention of lean muscle mass and improves the basal metabolism.
Risk of Deficiency: Protein consumption provides the body with essential amino acids used for the production of specific hormones, such as insulin and growth hormone.
Carbohydrates
Source: Potatoes, legumes, lentils, nuts, whole grain pasta, brown rice
Daily Requirements: It is recommended to eat at least five serves of vegetables which is approximately 75g of vegetables per serve and at least two serves of fruit. As complex carbohydrates, it is recommended to consume between four to six portions of cereals. this is for Australian adults.
Role and Function: Carbohydrates provide energy and they are the body’s main source of dietary fuel. Carbohydrates are used to fuel physical activity, brain function, operation of organs, they support intestinal health and waste elimination.
Risk of Deficiency: Carbohydrates assist to regulate the function of the thyroid hormones, cortisol, testosterone, insulin and glucagon.
Fats
Source: Most types of oils, avocados and certain nuts
Daily Requirements: At least two and a half serves of milk, cheese, yoghurt or alternatives is recommended for Australian adults. These recommendations vary according to age, gender and lifestyle.
Role and Function: Fats support the absorption of vitamins A, D, E and K, which are essential liposoluble vitamins to regulate the nervous system. Unsaturated fats increase good HDL cholesterol and reduce bad LDL cholesterol, similarly, it helps to protect against the accumulation of plaque in the arteries. Fats boost brain function, strength immune system and improve cognitive function.
Risk of Deficiency: Fats control the production of steroid hormones (testosterone, cortisol, estrogen and progesterone in the body). They are also components of prostaglandins.
Vitamins
Source: This can be found in food. It is called vitamin because our body cannot synthesize it and needs to be ingested. Most vitamins need to be consumed, except vitamin D what can be produced by the sunlight on the skin.
Daily Requirements: The amount of vitamin requires varies depending on the person’s age.
Role and Function: These are essential for the metabolism. In terms of weight management control, the vitamins support the body to metabolize carbohydrates, fats, proteins and use the stored energy.
Risk of Deficiency: Vitamin D may regulate the function of insulin and thyroid hormone. Vitamin C may assist to produce more progesterone. Vitamins of group B support thyroid function, adrenal hormones and production of steroid hormones. Fish oil may support to control cortisol and insulin.
Minerals
Source: Minerals are found in different foods. The main minerals needed by the body are: calcium, magnesium, phosphorus, sodium, potassium, chloride, ion, zing, iodine, fluoride, selenium, copper, chromium and manganese.
Daily Requirements: The amount of minerals varies depending on the person, as the body changes with age, the mineral needs can fluctuate.
Role and Function: Minerals are chemical elements needed by the body, these are ions and support formation of bones, teeth, body fluids, tissues nerve function, enzyme systems.
Risk of Deficiency: This causes problems with nutrient absorption, digestive problems, depression, memory loss, chronic fatigue, hair loss, graying hair, brittle nails, osteoporosis, liver disease, amongst others.
Fibre
Source: Fiber is a type of carbohydrate that cannot be digested. This can be found in fruits, vegetables, legumes and whole grains
Daily Requirements: The recommended minimum requirement for men is 30g per day, and for women is 25g per day.
Role and Function: Fiber assist to control the hormonal balance in the body. Asist to regulate the insulin and glucagon, assist to reduce cortisol (stress) levels and regulate estrogens from the body.
Risk of Deficiency: High levels of fiber assist to regulate the gut microbiome, promote a healthy digestive tract, promote better nutrient absorption.
Water
Source: Mainly consumed from fluids, however some fruits and vegetables contain smaller amounts of water.
Daily Requirements: There is no specific need, and amounts can range between 2.1 to 2.6 liters. Water requirements depend on age, body size, physical activity and dietary habits.
Role and Function: Water supports the metabolism; it assists to remove waste from the body and regulates appetite. Water assists the movement of fiber to reduce possibility of constipation.
Risk of Deficiency: Too much or not enough water can create a stress response in the body and hormones. If the stress hormones increase, the thyroid and sex hormones lose control, same as the insulin control in the body.
Energy
Source: carbohydrates, fat and protein
Daily Requirements: Daily energy requirements vary depending on age, gender, health and lifestyle. For adults aiming to lose weight, a reduction of 1850 Kj for women and 2700 Kj for men is recommended for the average person with average height for their age and sex group.
Role and Function: Energy is the chemical energy that animals obtain from food to sustain the basal metabolism. Most of the energy in the body is used for basic body functions such as breathing, or moving.
Risk of Deficiency: A persistent energy imbalance is enough to cause excess weight or weight loss.
Micro Nutrients (Iron, Magnesium, Calcium and Zinc)
Source: These can be found in multiple grains, fruits, vegetables, meat, poultry, eggs, tofu and dairy.
Daily Requirements: Micro nutrients needs vary, depending on age, gender, health and lifestyle of the person. A balanced diet will include regular amounts of these.
Role and Function: Minerals support the regulation of the metabolism of carbohydrates and lipids. They support the conversion of food to energy and assist to control de absorption of fat by the body.
Risk of Deficiency: Zinc supports the regulation of steroid hormones to keep a healthy estrogen to progesterone balance. Chromium and Vanadium support the control of insulin, Magnesium regulates insulin, glucagon, adrenaline and cortisol, Iodine is important for the thyroid hormone production.
Alcohol
Source: Alcoholic beverages
Daily Requirements: Alcohol is classified as a discretionary food which does not necessary provides nutrients but add variety. It can be included in small amounts but not be part of the diet.
Role and Function: Alcohol has negative short- and long-term effects in the body, mental health and general life of the person who consumes it.
Risk of Deficiency: There are no risks of deficiency of alcohol in a natural stage. Abstinence for alcoholics is life threatening.
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