• Spectrum of Life

How well do you know about your food and wellbeing?

As we age, our bodies change. Our focus changes. Our motivation changes. Our nutritional needs change. Fine-tuning your exercise, nutrition, and other health habits can really help.


As we age, our bodies change. Our focus changes. Our motivation changes. Our nutritional needs change. Fine-tuning your exercise, nutrition, and other health habits can really help.


Nutrients

Macronutrients are protein, carbohydrates, and fats in food which serve as the body's energy sources. Each gram of protein and carbohydrate supplies 4 calories, or units of energy. Fat contributes more than twice as much: 9 calories per gram. Go for complex carbohydrate (ie: peas, beans, whole grains, and vegetables). Avoid simple carbohydrate (ie: candy, table sugar, syrups, and soft drinks). For dietary fat, op for saturated fat (Omega- 3) . Examples of foods containing a high proportion of saturated fat include coconut oil, eggs and animal fat products such as cream, cheese, butter (grass fed) and fatty meats.


Micronutrients are the vitamin and minerals. They are essential in proper function of every system of our body. Each vitamin and mineral has a specific role in bodily function. They play a central role in metabolism and preventing disease by alleviating the body immune system. There are 13 essential vitamins : Vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins-A, D, E, and K-are stored in the body's fatty tissues.


1. Vitamin A (carrots, sweet potatoes, kale, berries, eggs, butter, and organ meats like beef or chicken liver.)

2. Vitamin B1 (beans, nuts, seeds, seaweed (or spirulina powder), and yeast, especially “nutritional yeast”)

3. Vitamin B2 (beef liver, lamb, milk, natural yogurt, mushroom, spinach, almonds)

4. Vitamin B3 (Turkey, chicken breast, peanut, mushroom, liver, tuna, green peas)

5. Vitamin B5 (Avocado, sunflower seed, ducks, eggs, lentil, salmon, broccoli)

6. Vitamin B6 (Turkey, pistachio, tuna, pinto beans, sesame seed)

7. Vitamin B7 (Eggs, salmon, sweet potato, black sesame seed, broccoli)

8. Vitamin B9 (Dark leafy greens, asparagus, broccoli, citrus fruits, okra)