Nutrition
You are what you eat, literally. The food we consume is broken
down, absorbed, and incorporated into our bodies. We use it
for energy, for building muscle and tissues, and for transporting
information and messages to our brains. Consuming highly
nutritious foods helps ensure that the body has everything it
needs in order to function properly. Poor quality foods permit
the body to function from day to day, but they also create an
extra burden of stress. Over time, this builds up to an increased
risk of chronic diseases such as type 2 diabetes, heart disease,
cardiovascular disease, and cancer. It’s like using regular fuel in a
high-performance car. It will still get you where you want to go,
but only for a while. Over time, the residue from burning low-
quality fuel builds up, clogging and damaging the components
that allow the car to run.
Indigenous Peoples have unique challenges concerning food and
nutrition. While poor choices, lack of knowledge, and genetics
are blamed for poor health and the development of chronic
disease, food security is now seen to be a significant factor in
obtaining adequate nutrition amongst Indigenous communities.
The First Nations Food Nutrition and Environment Study
(FNFNES) revealed that 38% of First Nations households in
Manitoba were classified as food insecure In British Columbia,
this number was 41%. (Chan et al., 2012)
Over the past decade, mainstream society has imposed its
unhealthy eating habits onto Indigenous communities. A
large percentage of Indigenous Peoples’ diet is made up of a
combination of market foods, fast foods such as McDonald’s,
convenience store foods such as products sold at 7-Eleven,
and at times traditional foods. As access to traditional foods
continues to decline rapidly and reliance on market foods is more
pronounced, our young people miss out on an opportunity to
eat healthfully. The FNFNES study also found that the nutritional
quality of food intake for First Nations communities was below
what is required for optimal health, but this improved when
traditional food was eaten. (Chan et al., 2012) There is an intimate
connection between diet, environment, and health that needs to
be further considered.
What we eat has a profound effect on growth and development,
as well as on the prevention of chronic disease. Nutrition also
plays a significant role on our mood and emotional well-being. For
young athletes, there are the additional demands of competition
and training which increase many nutritional requirements. (Petrie,
Stover, & Horswill, 2004)
The following is a brief overview of the basic components of nutrition.
Carbohydrates
Grains, fruits, and vegetables supply the majority of
carbohydrates in the diet. These provide the main source of
energy for the body in the form of glucose. Glycogen is the
storage form of glucose. Dietary carbohydrate consumption
involves a delicate balance: too much and the energy is converted
to fat and stored; too little and the body begins to break down
muscle for energy. A high intake of refined carbohydrates is also a
strong predictor of developing type 2 diabetes and other chronic
diseases. (Willett et al., 2002)
Fats
Fats have gotten a bad reputation as being unhealthy; yet they
are necessary for a variety of reasons. They are an important
source of energy and are required for fat-soluble vitamin
absorption including vitamins A, D, E, and K. Fats make up the
cellular membrane and are therefore necessary for cell and nerve
function. Many hormones are also based on the cholesterol
molecule. For these reasons, diets that are extremely low in fat
can be just as problematic as those that are too high. A healthy
diet focuses on reducing or eliminating trans fats and saturated
fats, while incorporating healthy sources of polyunsaturated fats.
In addition, a focus on omega-3 polyunsaturated fats will help
obtain the desired ratio of omega-3 to omega-6 fats, (Candela,
Lopez, & Kohen, 2011)
Proteins
Proteins are the building blocks of muscle and tissue,
responsible and necessary for tissue growth and repair. Meat
often makes up the major source of dietary protein, but there
are also many vegetarian sources including lentils, beans,
legumes, nuts, seeds, cheese, and whole grains. Choosing a
variety of protein sources provides the array of other nutrients
available in each type of food, while limiting the negatives (such
as saturated fat in red meat).
Vitamins, Minerals, and Other Micronutrients
Vitamins and minerals play a role in a variety of vital body
processes that are necessary for normal function. They act as
cofactors, electrolytes, and antioxidants, among other functions.
Processed and refined foods tend to lose a significant amount
of their micronutrient content, while whole foods retain these
nutrients. A wide variety of foods including brightly coloured
and green leafy vegetables and fruits can help ensure that these
nutritional needs are met.
Water
Water can easily be overlooked when considering nutrition, and
a large portion of the general population is likely unknowingly
dehydrated. Athletes have even higher than normal fluid needs.
Dehydration can lead to fatigue, muscle cramps, weakness, and
overall decreased performance. In fact, a 2% loss in body weight
due to dehydration results in significant endurance performance
deficits. (Petrie, Stover, & Horswill, 2004) Preventing dehydration
is not only important in day-to-day function, but it is also critical
in maintaining a competitive edge.
Practical Tips for Success
• Choose whole foods and stay away from processed, refined and
packaged foods.
• Increase your intake of fruits and vegetables.
• Stay away from pop and chips.
• Your plate should contain:
Protein: 1⁄4 plate (3 to 4 oz, or 85 to 115 g)
Carbohydrates/starches: 1⁄4 plate.
Fruits and vegetables: 1⁄2 plate.
• Choose healthy fats.
• Increase your consumption of traditional foods.
• Choose a variety of protein sources, including fish and
vegetarian foods.
• Ensure adequate water intake and maintain good hydration.
It can be even simpler. In 2008, renowned food activist Michael
Pollan coined the mantra: Eat food. Not too much. Mostly Plants
(Pollan, 2008). In his mantra, food means food—the stuff your
grandmother and great-grandmother would have eaten. Poor
diet and low physical activity are two of the most significant
contributors to the development of chronic disease. Fortunately,
they are also the factors that we can control the most.
Other socioeconomic and political factors continue to impact
our quality of health as Indigenous Peoples. For example,
unemployment is directly linked to lack of income, which
influences the kind of food one purchases. It’s cheaper to buy
junk food at the local convenience store than to buy healthy
vegetables and fruits in a grocery store located miles away
from the reserve. It is our responsibility as Indigenous Peoples
to advocate for employment security and to earn equal pay
for equal work as in mainstream society so that we can enjoy
a quality of life and health equal to that found in mainstream
society. We have a lot of work to do in this area—and much to
gain. It’s a worthy undertaking.
Five Easy Steps to Healthy Eating
1. Eat fruits and vegetables that are in season.
2. Fill your plate with mostly green vegetables and salads.
3. Eat smaller meals more frequently throughout the day.
4. Sit down to eat and don’t be distracted by the television
or the computer.
5. Eat vegetarian style meals more often, or choose a day
of the week to be vegetarian.