The ION’s: 3 categories of food

Today is Thursday, May 28th

The Topic or Question of the day

The ION’s: 3: Categories of Food

     Today we will talk about 3 categories of food and how they work in the body.  The categories are:

  • Construction
  • Digestion
  • Infection

Construction Foods

Proteins are comprised of amino acids (building blocks) that make various proteins our body uses to build or repair tissue, form enzymes, and carry molecules our bodies need to the specific receptor sites.  Our body makes several of these building blocks to comprise a protein, but there are several the body must get from food.

Examples of foods containing a good amount of protein:

Meat, fish, poultry, eggs, cottage cheese, plain yogurt, peanut butter, cheese, whey protein, pea/rice protein, soy, milk, beans.  Portions are important! Portions are smaller than you think.  Try to eat some protein at every meal.

What protein could you eat at Breakfast? Lunch? Dinner?

Food that help Digestion

Foods containing fiber aid in digestion. Most Americans are not eating enough fiber. Intake = 11 g on average, needs are 25-30 g

Examples of digestive foods: legumes, tree nuts, fruits/vegetables, oatmeal, barley (beta glucans), wheat bran, wheat germ, and psyllium.  Soluble and Insoluble fiber aid in bowel regulation, fighting cancer, lowering cholesterol, improving irritable bowel diseases, and controlling blood sugars to name a few.

* Some people with GI distress do not digest raw fruits and vegetables well, and must eat them very well cooked.

What digestive foods could we eat for breakfast, lunch and dinner?

Food that Fight Infection

Certain foods are high in phytochemicals, antioxidants, vitamins and minerals. Most are found in fruits, vegetables, nuts and beans.

These foods are good for fighting infection and inflammation. 

  1. Colors are very important.
  2. Almost every disease state encourages intake of fruits and vegetables for prevention as opposed to eating  sugar, fat or salt.

Tip or quote of the day:

Eat those fruits and vegetables!

Take Action Today:

Answer questions of what types of construction, digestion and infection foods you can eat at each meal.

 

 

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