contributed by Henri Xuereb, House 8B
Hundreds of Maltese youngsters practise some kind of sport regularly. Some do it just for fun; others have included sport in their lifestyle. I am one of the latter. I have been practising football since I was five and over the years I have become fully conscious of the importance of a healthy and balanced diet. All the coaches I trained with have left a great impact on my approach to food. However, healthy eating habits are not just for athletes. Eating what is good for you will give you a better chance of living longer with less chance of falling ill with some nasty disease. Do you remember that old saying: “An apple a day keeps the doctor away”? Well, let us say, that it is ‘a balanced diet’ that will keep you safe from most illnesses.
Let me start from the very basics. All living things on this planet need food to live and grow. Without food, and without water, we would be weak or even die. But then there is food and food. Junk food, which is sprayed with a variety of preservatives to keep it from going rotten for months on end if not years, will surely keep you alive, but it does not contain the right nutrients for a healthy body and a healthy mind.
Protein helps our body to grow and repair itself. Proteins are usually found in meats.
Carbohydrates give you energy but be careful; carbs also carry fat. Starch and grain are types of carbohydrates. Starch is found in foods like potatoes and peas, and grain is a seed for human consumption like barley and rice.
Fibre, which is mostly found in cereals, helps your digestive system work better.
Fruit and vegetables and dairy products have a wide range of vitamins and minerals which especially help young children to grow.
Vitamins are needed in small amounts to keep our body healthy. Different types of minerals are found in different types of food, but they all help our body in ways of their own.
Finally, there are fats. The words itself might scare you because it brings to mind people with extra weight. However, fats are just as important as the other nutrients. Fats give you energy and help your body stay warm. The most important thing is that you learn to distinguish between good and bad fats.
Saturated fats are not that good for us as they are high in cholesterol levels. Examples of food from this category are red meat, creams and biscuits. Unsaturated fats are a bit healthier; they come from unharmful plants and are also found in olive oil. Try and consume as little as you can but this nutrient is still important.
A healthy and a balanced diet is one which includes all of the nutrients described so far. It must include a bit of everything: from red meats to fruits; from bread and rice to chocolates. The most important thing is that you get the right balance without over-indulging.
The food that we eat is processed by enzymes. They break down food and separate their uses. They help our muscles and bones grow. Some are spread all over the body and others are found in a specific part or organ. But keep in mind that food is not simply broken down by enzymes. In order for food not to turn into fat, you must also exercise and practise sport regularly.
Athletic people take a lot of care when it comes to food and that is why they have a good physique. Ultimately, having a healthy lifestyle will decrease the chances of getting sick or acquiring bad eating habits.
