Food Composition

Food composition determines what are the components of food that we eat and is an important bridge between health promotion, nutrition, food production and disease prevention. Food composition data is gathered to evaluate and plan nutrient intake. Compiling this data into databases provide us with dietary information and plays a really crucial role in the food production industry, commerce, policy setting and research and development. 

FAO (Food and Agricultural Organisation, United States) along with IN FOODS(International Network of Food Data System) has issued different food composition data country wise to meet the nutrition requirement of particular demographics and improve the availability, quality, reliability of the food composition data. This is because each country has its own consumption pattern with specific recipes, country-specific foods and brand-name foods.

Now, chemically food is composed of different elements such as:

  • Water: Also denoted as moisture in the food, it is a crucial part of food composition. It helps in maintaining hydration in our body. It is also a diluent of the nutrients in one’s body. For example, drinking water and beverages (About 20% of our water intake comes from food so make sure to have water-rich food such as green vegetables or fruits).
  • Fat: It covers lipids and fatty acids and is necessary for energy, hormone production and energy storage. Sources of fat are nuts, seeds, dairy products and plant oils.
  • Protein: We should have 10-35% of our daily calory intake from proteins. It is necessary for tissue growth and maintenance. It is very necessary to have proper protein intake especially if one is working out and focusing on strength building. Protein can be consumed from foods such as eggs, nuts, fish, meat, beans and pulses.
  • Vitamins and minerals: Even traces of vitamins and minerals are sufficient in the daily food intake. These are required for metabolism regulation, other biochemical functions and aiding cell growth. Although, traces of vitamins and minerals are suggested its deficiency can have a huge impact on our body and can cause diseases such as BeriBeri, Scurvy, Rickets, Hypocalcemia e.t.c. Sources are nuts, seeds and lean meat.
  • Carbohydrates: It should consist of 45-55% of daily food intake and its major function is to supply energy to the body. The main sources of carbohydrates are millet, oats, rice, pasta, noodles, potatoes, wheat, and grains.
  • Fibre: It is included in Carbs only. Its main function is to regulate blood sugar levels, bowel health and bowel function. The best sources of fibre are beans, peas, fruits, oats, brown rice, nuts and seeds.

A healthy and balanced diet should consist of a different selection of foods but there is some food whose composition should be regulated such as cakes, chocolates, biscuits e.t.c.

Diet and weight are related concepts. One cannot lose weight without going into a calorie deficit diet, no matter how much they exercise. A calorie deficit diet means that one eats fewer calories than what our body needs for energy. And when we eat more, we obviously gain more weight. But we are different as an individual and our body’s metabolism is also different as to how much can processed food be digested by someone without gaining any extra weight. This is the reason for the diversity in how we look as some burn more calories in different ways. Also, the average number of calories one needs each day also varies one by one as it is influenced by different factors such as age, gender, metabolism, physical activity, pregnancy and growth. On average, the recommended calorie intake is 2500 calories for men and 2000 calories for women. Eating less can weaken your body and its functions. And eating more can also make your body tired. Eating enough is essential but defining will take more words, so stay tuned for our next article.

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