Proteins Build Your Body, Eat it!

Proteins are vital for building and repairing body tissues and are found in foods like meat, beans, and dairy; Fats don’t necessarily make you fat—healthy unsaturated fats can support your heart and nutrient absorption, while saturated fats should be eaten in small amounts to avoid health risks.

Proteins build your body

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Proteins are essential for the growth and repair of our body tissues. They are the building blocks of our muscles, skin and tissues. Proteins can be found in foods such as meat, poultry, fish, dairy products, beans, nuts, and tofu.

Types of Proteins

There are many different types of proteins, each with its own unique structure and function. Some examples include hemoglobin, which carries oxygen in the blood, and enzymes, which help to digest food.

How to Incorporate More Proteins into Your Diet

Start with lean protein sources and meats, such as chicken and fish, in your meals. Then add plant-proteins or dairy products to provide you with the essential amino acids.

Can Fats make you fat?

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No, Fats will not make you fat if you take the right type of fats in the right proportion. A small amount of Fat in your diet is enough to keep you healthy, without being at risk of the many complications that come with excess fat.

Fats help our body to produce essential amino acids and absorb fat-soluble vitamins. They are found in a variety of foods, including oils, butter, nuts, cheese, and fatty cuts of meat.

Types of Fats

There are two main types of fats: unsaturated fats and saturated fats.

Unsaturated fats found in foods such as olive oil, nuts, and avocados. They can be benefcial to health when consumed in moderation. These types of fats can help lower cholesterol levels and improve heart health.
Saturated fats are found in animal products and processed foods such as butter, lard, and fatty meats. Saturated fats have been linked to increased cholesterol levels and raise the risk of heart disease, and as such, should be consumed in moderation.

How to incorporate more good fats into your diet

At all times, choose unsaturated fats over saturated ones. Evidence from nutritionists and doctors suggest that moderate levels of unsaturated fats have better health benefits and less risks than saturated ones.

Unsaturated fats are found in food items such as nuts, seeds, avocados, and olive oil.

Also, limit your intake of saturated fats from animal products and processed foods, and opt for lean cuts of meat instead.

References

Centre for Health Protection. Non-communicable disease and healthy living. Nutrient classification (2017). https://www.chp.gov.hk/en/static/100022.html. (Accessed on 14/02/2023)

Public Health Nigeria: Are there 7 or 6 classes of Food? Functions, sources, and examples. ttps://www.publichealth.com.ng/are-there-7-or-6-classes-of-food-funct ions-sources-and-examples/ (Accessed on 14/02/2023)

Fardet, A., Rock, E., Bassama, J., Bohuon, P., Prabhasankar, P., Monteiro, C., Moubarac, C., & Achir, N. (2015). Current Food Classifcations in Epidemiological Studies Do Not Enable Solid Nutritional Recommendations for Preventing Diet-Related Chronic Diseases: The Impact of Food Processing. Advances in Nutrition, 6(6), 629-638. https://doi.org/10.3945/an.115.008789. (Accessed on 14/02/2023)

Edeh, S.C. (2022). The Six Classes of Food Explained (With Functions and Examples). https://bscholarly.com/six-classes-of-food/ (Accessed on 14/02/2023).

O'Neil, C. E., Keast, D. R., Fulgoni, V. L., & Nicklas, T. A. (2012). Food sources of energy and nutrients among adults in the US: NHANES 2003–2006. Nutrients, 4(12), 2097–2120. https://doi.org/10.3390/nu4122097 [accessed on 14/02/2023]

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