Nutrition For All

by Alesha Jansen

Nutrition For All

Nutrition For All.



noun: nutrition

the process of providing or obtaining the food necessary for health and growth.

"a guide to good nutrition"food; nourishment.


When feeding our children or even yourself getting the right nutrition that we can be a bit overwhelming with so much out there and also so much hide ingredients in foods which are more harmful for our little ones growing bodies than helpful. So we hope after reading this article that will make getting the proper foods to you and our little ones.

Let’s get start, with overwhelming choice of protein, carbs, fats, vitamins, minerals, fibres, quick fix meals, we want to be sure we are getting the more and purest version possible. There are macronutrients which are body needs later qualities of which are fat, carbohydrates, and protein. Vitamins, minerals, are called micronutrients which are important but your body needs less of them.

Number 1: Protein, (protein is important to every cell in your body. Hair nails, building and repairing tissue, building steps of bones, muscle, cartilage, skn and blood. Protein is also able to make enzyme, hormones and other body chemicals as needs. What are some  good protein sources? Meat, when purchasing meat try and select grass feed non-gmo organic beef, organic free range poultry, fresh lake or ocean fish. Organic free range eggs are also a great source of protein along with nuts, beans and a few dairy products. When buying your dairy product look for organic, grass feed products. If you are looking for protein shakes, purchase a clean source from either plant based or grass feed organic whey protein with no additives.

Number 2: Carbohydrates, ( yes we need them but we do not need them in forms of sugar candy, etc. Carbs help provide your amazing body with energy. Simple ones are sugars such as glucose, fructose, sucrose and lactose. Complex carbs are great for your body are made up of lots sugar molecules joined together.) Simple carbs are your white bread, white sugar, pasta, surgary cereals such as caption crunch etc, donuts, bagels, ect which are digested quickly into your blood stream causing a blood spike or commonly known as sugar rush. Complex carbs are found in whole foods, sprouted flours, sprouted grains, sprouted cereals, beans, oats, brown rice, quinoa, sweet potatoes, veggies, fruits these do not cause blood spikes. They fuel your body through the day helping your brain avoid fogginess as well. Purchase organic carbs when possiable as well, buy food in it whole form and avoid all processed foods.

Number3 Fats the good and the bad of fats, our body needs fat to function at its best. Read this article on good verse bad fats ( ) But to give you a over look there are 4 kinds of fats which we consume, saturated fats, trans fats, monounsaturated fats, polyunsaturated fats. The bad fats are our saturated and trans fats, good fats are monounsaturated and polyunsaturated fats. Fats are more energy dense than carbs, they are also are important for healthy hormone levels, brain function (which is 60 %) , fuel source for your body, helps control your hunger, carries your vitimans through your body, it also is need to protect your vital organs helps promote healthy skin, and hair, healthy metabolism. Here is a list of good fats that your body needs in moderation to function like it is meant to:

  • Fish such as (Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna )
  •  Advocates
  •   Nuts (such as almonds, peanuts, walnuts, and pecans)
  • Olive oil,
  • Coconut oil
  •  Walnut oil
  •  Avocado oil
  •  Eggs
  • Flax
  • Beans
  •  Grass feed organic butter,
  • Meats that are organic or grass feed

Number 4 Vitamins, there is two types of vitamins, water soluble and fat soluble. Fat soluble vitamins which are Vitamins A, D, E, and K which are stored in your in your body for awhile lasting until 6 months. Water soluble are these vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid. They pass through your bloodstream, thus need to be replaced. Foods with great sources of vitamins are:

  • Dark, green leafy veggies such as kale, spinach, collard
  • Meat, fish , poultry
  • Fruits
  • Sprouted Flours
  • Sprouted cereals
  • Whole grains
  • Vegetables
  • Eggs
  • Milk, dairy products such as yogurt, kefir

Number 5 Minerals, There are 16 essential minerals: calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, and selenium, molybdenum, chromium, and fluoride. Each and every only of these is important to your body, calcium is very essential for your bones, maintain healthy blood pressure levels as well as a healthy heart. Magnesium keeps your kidney, heart and brain healthy. Phosphorus is important for healthy bones, teeth as well as giving your cells energy to function at their best. Iron , commonly know as a blood mineral is important for a healthy immune system and also making red blood cells and moving oxygen through your body. Zinc is a anti oxdanten mineral important also for a healthy immune system as well as aiding in healing wounds, maintaining healthy eyes, and liver function. Sodium is importation of controlling in the blood volume to regulate blood pressure, and is also very helpful in aiding in digesting. Selenium aids in protection your thryiod gland as well as a healthy immunity. Potassium aids in sensory functions of your body. Iodine is essential in the trace mineral that promotes healthy hai, skin and nails as well as it essential for thyroid hormones. Manganese combines with others and helps with blood clotting, hormones, healthy immunity, and also promote healthy hair , skin and nails as well. Foods that are great in these are:

  • Sprouted Flours
  • Sprouted cereals
  • 180 Smoothie Mix
  • Vegetables
  • Organic Meat
  • Beans
  • Sea food
  • Eggs
  • Fruits
  • Nuts

Number 6 Fibre again there are two types of fibres , soluble which dissolves in water and helps in slowing digestions system making your fill full, and also helping your amazing body absorb all the important vitamins, minerals and nutrition from your food. The second fibre is insoluble which helps food pass through your digestive system and helps you stay regular. Fibre is important for a healthy heart, provides good bacteria for our large intestines, helps in removing toxins from your body. Where to find these to fibres in : Insoluble are found in wheat, wholemeal, brown rice, bran , whole grains, sprouted grains, sprouted flours, sprouted cereals, 180 smoothie mix, nuts, seeds, veggies and pealing from fruit. Soluble are food in lentils, peas, beans, oats, barley, sprouted barley fruits, veggies and potatoes.

Take your time learning how to cook and eat healthy, I promise you will feel more energized, you will have healthier skin, hair, better sleep, balanced hormones, you will find your happy spot in your weight ( if you are looking to either gain or lose weight) you will have better memory and your body will thank you. Drink lots of water, it is recommended to drink half your body weigh in ounces a day. This will help flush out the toxins and increase your metabolism and help your body in reaching its best. If you happen to fall off do not be hard on yourself, think of healthy eating as a lifestyle, after a while your body will crave for the healthy things in life. Take care and have fun revamping your life to a clean and healthy lifestyle. Cheers!

Alesha Jansen
Alesha Jansen


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