Have you ever wondered why we need food? We feel hungry, so we eat. But what is it that the body does with all the foods and beverages taken in each day?
Food for Energy
Energy is the foundation of life. Before your body will build tissue, produce and balance menopause hormones, or give your brain great ideas, it has to have accessible energy. This will be taken first from the food you eat and then if necessary, from the stored energy in your body. Energy comes from the three macronutrients: carbohydrates, proteins, and fats. Carbohydrates provide the most easily accessible energy. It can be broken down quickly to build up stores of energy in muscles and the liver. For more on carbohydrate energy read here: https://www.joyfulnutritionrd.com/post/why-you-should-eat-carbs. Protein can also be used for energy when needed, but it is best if protein can be spared for tissue building and repair. Protein is pared by getting enough carbohydrate in your diet. Fat provides the most energy per gram consumed. When more energy is consumed than is needed to refill energy stores or for immediate use, the excess is stored as fat to be used later.
Food for Disease Prevention
The food we eat contains micronutrients, vitamins and minerals, that are necessary for overall health especially as we age and our risk for chronic disease increases. Without these micronutrients the body would be unable to break down food, turn nutrients into energy, or fight off diseases. Food from plant sources has the added benefit of containing phytonutrients. These are a special group of chemical structures that play a big role in fending off diseases from the common cold to types of cancer.
Eating for Tissue Building and Repair
Amino acids are the building blocks of proteins. When we eat protein foods such as meat, poultry, seafood, dairy, and legumes, the protein is broken down into the amino acid components. These can then be used to build and rebuild our body tissues. Because body protein is constantly being broken down and rebuilt, we need a constant resupply of protein from our diet. During times of growth, like early childhood or when building muscle at any time in life, the need for protein is higher than usual. Women in menopause also need higher protein intake to maintain lean body mass. Without dietary protein tissue development slows or stops. In childhood this may lead to poor growth. In adulthood this may prevent the development of optimal strength or slow wound healing.
Eat for Gut health (…and mental health)
Our gut, the GI track, operates best when it is full of healthy bacteria. Healthy bacteria is fed by probiotic foods like yogurt, sourcrout, and kombucha, anything fermented. The probiotics are fed by prebiotics such as high fiber foods like veggies and whole grains. Feeding the good bacteria helps keep any harmful bacteria in check and allows for the optimal nutrient absorption.
What we eat also affects our brain health. Up to 95% of our serotonin is produced in the gut. By giving our gut the right nutrients in what we eat, we create an environment of stability for our mental health.
Food for Self-Care
Food is a way to give your body the attention and care it needs. For many people personal needs take a backseat to obligations at work and to our loved ones. By taking attentive moments to fuel our bodies well with healthful and enjoyable foods we are creating an environment of self-care. Mealtime self-care strategies include: eating at regular times, eating in a pleasant environment, and eating at a slow pace without distractions such as work or screens. This allows for a mindful eating moment that will build a healthy relationship with food.
Meals Build Relationships
No conversation on the purpose of food would be complete without recognizing the social benefits. We feel connected with other people when we share a meal. Infants and young children learn to trust adults who meet their nutritional needs time after time. Family and friendship bonds are strengthened when eating together at a table. Treat mealtimes as opportunities to fuel our bodies and our relationships.
Do you feel like your reasons for eating are out of balance? The nutrient balance we eat in menopause matters. Connect with me when you are ready to find your balance.