Briefly, before we begin, we wish to recap the key principles from last module:
- The micronutrients are things which we must consume to maintain good health and normal bodily function, but which are consumed in very small amounts and which are not used to make energy directly, though they may play a role in extracting energy from the macronutrients
- Vitamins are small organic compounds necessary for normal function which cannot be synthesised endogenously (though vitamin D can indeed be synth-esised on the skin)
- Minerals are inorganic elements which must be consumed to maintain proper function
- Each must be consumed in a certain amount per day, though the amount needed for consumption to avoid deficiency is not necessarily the same as the amount which should be consumed for optimal health. Likewise, consuming ‘as much as possible’ can be equally poor for health
- Vitamins A, D, E and K are fat-soluble, meaning that they can be stored in the liver and fat tissue for later use so clinical deficiency is rare but in general toxicity is more likely
- Vitamins B1, B2, B3, B5, B6, B7, B9, B12 and C are water-soluble and should be consumed every day where possible, though of course one day here and there won’t make a difference
- Of the minerals calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur should be consumed in larger macro amounts than the trace minerals which include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. The relative amount of each we require does not mean that they aren’t important
- Vitamins and minerals have diverse roles, but in general they work as antioxidants, as hormone-like cell modifiers or as co-enzymes which allow normal metabolic events to occur as they should. Many vitamins and minerals have alternative roles, but these are the most common
- The vast majority of micronutrient needs can be mindlessly consumed by people who do not have underlying issues which impact on absorption by simply eating a well-balanced diet that is varied often
- If you or a client don’t eat a balanced and varied diet, we discussed means by which you can ascertain the likelihood of a deficiency, but also mention that if you are concerned a full blood panel should be able to tell you how likely this would be
We feel it is also important to recap that so far in this manual we have discussed the means by which you can calculate your energy, macro and micronutrient needs while also providing context for these recommendations based upon the latest research, as well as long-understood biological facts. We have broken food down into it’s constituent parts and explained how and why each part should play a role in the diet of any individual looking for health and/or body composition improvement. In this module we will be discussing two topics which are paramount in creating a successful healthy eating plan, but which are often considered as side-thoughts.
Hydration and fibre are two facets of a dietary approach that are not only interesting, but of vital importance. Without sufficient fibre and with improper hydration you will not be in optimal health, and more than that, you will not be able to perform to your ability either in sport or the gym, or in places of work or education where mental sharpness is needed.
Recall the pyramid from module 1? Fibre and hydration appear on the 4th tier from the bottom. This is simply because of one thing – if macronutrient intakes and food choices are optimised, fibre should be more or less covered already. In fact it is fibre content which should dictate at least some of the food choices you make!