Elgi Ultra presents counting calories vs counting nutrition

Fad diets are on the increase and they often tell you to eliminate one or more food groups, like avoid carbohydrates, don’t eat fruit or vegetables, eat protein and increase your fat intake etc. The question to ask when these fad diets are recommended is whether the diet is completely balanced in nutrition. Are the micronutrient requirements of the body met?

Diets that focus on isolated food groups can cause nutrition deficiencies, increase the stress on kidneys and the liver, cause low blood pressure, constipation etc. It may lead to severe health risks in people with underlying conditions like thyroid malfunction or fatty liver or autoimmune diseases.

Before starting any diet, it is first important to know the nutritional content of the food we consume. Second, it is important to understand our body and see what deficiencies we have. A complete bloodwork will give us a list of vitamin and mineral content and deficiencies if any.

Vitamins A, C, E, K, D and B 12, Manganese, Magnesium, Selenium, Zinc, Folate, Biotin, Chromium, Copper, Potassium, Molybdenum, Chromium, Choline, Pantothenic Acid are just a few of the essential vitamins and minerals required for the proper functioning of the body. Cutting out food groups to follow a diet could result in severe deficiencies and even life-threatening conditions in some cases.

Vitamins are considered essential nutrition for the body. They are required in almost every function of the body, for growth, repair and regeneration. Food sources of vitamins are plenty and knowing your fruit and vegetables and what they are rich in will bring you to better health through simple recipes.

Make a weekly chart with fruits and vegetables to include in your diet and ensure you get all the vitamins essential for your body. Include cruciferous vegetables like broccoli, cauliflower, cabbage and brussels sprouts. Eat berries, melons, cantaloupe, citrus fruits and peppers for Vitamin C. Include whole grains, steel-cut oats, sprouted grains and pulses for Vitamin E. Oily fish, eggs, liver and red meat for Vitamin D and B12.

Vitamin salad

This salad is made with root vegetables, seasoned with a honey, olive oil and lime juice dressing and is garnished with nuts and sesame seeds. It is rich in amino acids, contained in root vegetables as well as manganese, potassium, iron, vitamins A and C. It also is filled with antioxidants that detox and reduce free radicals.

2 Carrots (grated)
1 Beetroot (grated)
1 Red raddish (grated or thinly sliced)
1 Green apple (grated)
2 Spring onion stalks (chopped)
2 Tsp sesame seeds (white and black)
1 Tbsp walnuts (chopped)
1 Tbsp raisins

DRESSING

1 Tbsp honey
½ Lime (juice)
3 Tbsp olive oil
Salt
Pepper

METHOD

1. Mix all the ingredients in a bowl.
2. Add the dressing and serve

Minerals

Metals and minerals are essential to form and aid body functions. Some minerals are required in larger quantities and others, classified as trace minerals are required in smaller quantities. Calcium, phosphorous, manganese, magnesium, chromium, copper, iron, molybdenum, zinc, sodium; all have their role to play in the functioning of the body.

Calcium builds bones and teeth; activates enzymes throughout the body; helps regulate blood pressure; and helps muscles to contract, nerves to send messages, and blood to clot.
Magnesium, like calcium, builds bones and teeth. It also helps to regulate blood pressure and blood sugar and enables muscles to contract, nerves to send messages, blood to clot, and enzymes to work.
Manganese helps form bones and helps metabolize amino acids, cholesterol, and carbohydrates.

Grilled Fish with roast potatoes and kale salad

This is a dish rich in calcium and phosphorus, Vitamins A, K, B6 and C and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

4 Boneless steaks of fish
6 potatoes (peeled and sliced)
1 Bunch kale
4 Cloves of garlic
1 Tbsp Soy sauce (light)
Olive oil
1 Tbsp butter
½ Lemon (juice)
Salt
Pepper

METHOD

1. Preheat the oven to 250 degrees C
2. Par boil and slice the potatoes
3. Clean and cut the kale
4. In an oven tray pour 6 Tbsp of olive oil and place in the oven for 15 minutes. Place the parboiled potatoes, season well and return to the oven for 35 minutes.
5. In a pan, heat a tbsp of oil and add the garlic cloves, chopped kale and soy sauce. Add water and cook the kale for 20 minutes till dry and well cooked.
6. In a clean pan, add butter and place the seasoned fish steaks and cook on skin side till crisp. Turn and cook for 4 minutes.
7. Add the kale and fish to the tray with the potatoes and grill for 10 minutes.
8. Squeeze lemon juice and serve

Chromium helps maintain normal blood sugar levels and helps cells draw energy from blood sugar.
Copper assists with metabolizing fuel, making red blood cells, regulating neurotransmitters, and mopping up free radicals.
Iron helps make haemoglobin (the oxygen-carrying chemical in the body’s red blood cells) and myoglobin (a protein in muscle cells). Iron is essential for activating certain enzymes and for making amino acids, collagen, neurotransmitters, and hormones.
Zinc helps blood clot, helps make proteins and DNA, bolsters the immune system, and helps with wound healing and cell division.

Superfood Breakfasts

Whole grains like steel-cut oats and chia seeds give the body the essential dietary fibre and they are rich in many essential minerals including manganese, phosphorus, copper, selenium, iron, magnesium, and calcium. When made into a breakfast dish with berries and milk, you can get a boost of fibre, minerals, antioxidants and calcium.

1 Cup steel-cut oats (quick cook)
2 Cups Milk
2 Tbsp chia seeds
½ Cup berries (mixed)
1 Tbsp honey

METHOD

1. Mix everything in a jar and refrigerate overnight.
2. Eat chilled in the morning.

Molybdenum activates several enzymes that break down toxins and prevents the build-up of harmful sulphites in the body.
Potassium balances fluids in the body, helps to maintain a steady heartbeat and to make muscles contract, and may benefit bones and blood pressure.
Sodium balances fluids in the body, helps send nerve impulses, and helps make muscles contract.