Nutritional Value of Foods


Good morning my dear Minette

Minette by the pool

Nutritional Value of Foods

An interesting phenomenon is, that we are the only living creature on the planet that have a different eating order or shall we call it a disorder? We normally follow our tastebuds and pay very little attention to the nutritional value of food.

An unhealthy reckless lifestyle, and expect to be healthy. No other plant or animal will consume what is not good for them. They eat and live selectively according to their need.

Natural Value of Foods Meal, Salad, Cucumbers, Food, Leaves, Tomatoes, Mixed

The Nutritional Value of Foods can help you transform all your meals to live a healthier lifestyle. Be inspired to eat healthy, live healthy and be healthy.

The selection of what is best for us does not come naturally, temptation is the ruler hahaha! Eat healthy and fresh.

All the knowledge is in our hands to live healthily, but in fact, we choose otherwise.  Do you know most of our sicknesses and ill health, come from what we put in our mouths?

How do I plan easy and healthy meals?

Let us find the best way to nurture our bodies for good health.


Knowing the nutritional value and sources of food makes living healthy and planning meals easy. It is especially needed if you have a love for processed food and especially, all the sugary stuff, my dear.

One can ask this question, Why does all the unhealthy food taste so yummy, but the healthy ones, are not so tasty?

Nutritional Value of Foods

Know the Value of Foods

  • When you know the value of foods, compare them with the ones you like, and eventually, replace the unhealthy with a more healthy substitute.

  • Don’t you think it is certainly the healthy way of thinking, my love,

  • Sometimes it can motivate you to make drastic changes.  People even decide to become a vegetarian, to have a more healthy lifestyle.

  • Following a specific diet, can have its limitations and never really last. Instead, it becomes only a short-term solution.


How to plan a healthy meal. Spinach pizza


  • Replacing the foods you love with a better healthier combination, is the solution. It is a more lasting principle, and your mind won’t reject it.

  • A little hint on how to lose weight, my dear. It is mostly about the size of your portions. Limit yourself and eat from a small plate and half the battle is won.

  • Never deprive yourself of any food, just take smaller portions. Your mind will overrule your good intentions, as a result, you will relapse many times.

Let us have a look through the window of health, how to create balanced menus and be able to make better choices.

Your health is a priority, my dear. When buying food, in contrast with previous lifestyle habits, stock up on fresh and natural foods.

Avoid processed foods, foods in tins and packets and most of all the takeaways. The preserving chemicals are artificial. The deep fry of products is saturated fats, contributing to heart disease, therefore, harmful to your body over some time.

Nutritional Value of Foods

Healthy Food Source Categories

How to Plan Healthy Meals

In addition to taste, there are other factors to take into consideration when planning healthy meals.

Elements to give attention to are most important, the value of foods.  Select from good proteins, carbohydrates, unsaturated fats, vitamins minerals and fibres, to plan your healthy meals.

The ideal is to find a good balance between taste, and the elements our bodies need to be healthy and functional. Knowing the benefits of all healthy food makes it easy to put together healthy menus.

Foods to Take into Consideration


  • Repair the tissues in your body. It is also, used in the production of enzymes, hormones and most importantly boosting antibodies.

Regulating the metabolism protects against diseases and in addition, releases energy. Examples are meats, fish, eggs, legumes, nuts, chickpeas, cheese, milk, and yoghurt.

Not eating enough could cause the loss of muscle mass, skin, hair and nail problems, and an increase in bone fractures.

  • Carbohydrates

It is a major source of energy, accruing in all plant foods. Remember all carbohydrates, are not used as energy, as a result, converted to body fat. Only a small amount is stored as glycogen in the liver and muscles.

This glycogen is used during exercise, burning fat reserves. Furthermore, glycogen is broken down into glucose and used as everyday energy. The more active you are the more stored reserves get burned.

You will find it in cereal, potatoes, bread, pasta, and sugar.

Eating too many refined carbohydrates can cause colon cancer, obesity, diabetes, and cardiovascular disease.

  • Fat

This is a combination of glycerol, polyunsaturated fatty acids and monounsaturated fatty acids, and most noteworthy, helps to lower the level of cholesterol in the blood and feed the brain.

Nutritional Values of Foods List. Butter Milk Cheese and EggsGood sources are butter, lard, cheese, soft fat on meat, olive oil, sunflower oil, some fish, meat, and eggs.

It is the most concentrated source of energy. Access use will subsequently, be stored as fat.

According to statistics, the use of too many unhealthy fats has negative effects on the health of your body.

It is called saturated fats found in fried fast foods, fatty salad dressings, animal fats and pastries that can cause heart disease,  strokes,  abnormal heart rhythms, and cholesterol.

As a result, it causes a  buildup in arteries and leads to obesity too.

  • Fibre

Dietary fibre occurs only in plant foods. The best way to have an adequate intake is to have wholemeal bread, wholegrain cereals, oats, and vegetables. In addition, eat a variety of fruit and fresh vegetables regularly.

It helps lower cholesterol, and constipation, and helps with blood sugar regulation.

A lack of fibre in the body cause diseases such as diabetes, heart disease and bowel cancer. Fibre also acts as the broom of the intestines.


Nutritional Value of Foods

  • Vitamins

There is a whole range of vitamins are available to consume for good health,  as a rule, all can be found in nature.


Vitamins act mainly as enzymes and coenzymes facilitating the metabolic process in the body, and most importantly, the multiplication of blood and body cells.


If the body lacks Vitamins and Minerals it is not capable to extract the nutrients from the foods we eat.


Deficiencies can lead to many health problems. It includes digestion problems, skin disorders, defective bone growth, and admittedly contributes to dementia.


Two types of vitamins 

Fat Soluble

Vit A: Retinoid found in fortified milk, cheese, cream, butter, fortified margarine, eggs, liver


  • Vit A Beta-carotene: (from plant sources) Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin, liver, papaya and milk.


  • Needed for vision, mucous membranes, bone and tooth growth, immune system health, soft tissue, healthy skin and another reason it may lower prostate cancer risk.


  • Vit. D: Found in fatty fish, cod liver oil, milk, liver, fortified milk, and fortified margarine.


  • A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks.


  • When exposed to sunlight, the skin can make vitamin D.  which is needed for proper absorption of calcium which is stored in bones.


  • Vit E: Found in wheat germ oil, banana, almonds, eggs, greens, polyunsaturated plant oils (soybean, corn, cottonseed, safflower, sunflower oil), leafy green vegetables, whole-grain products; liver; nuts and seeds.


  • Antioxidants are necessary to have good skin and protect cell walls.  Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotenelycopenelutein, and zeaxanthin.


The top 5 foods high in antioxidants

  1. Blueberries.

  2. Dark Chocolate.

  3. Pecans.

  4. Strawberries.

  5. Red cabbage


  • Vit K: Found in spinach, kale, broccoli, Brussels sprouts, tomato, soybeans, meat, turnips, lettuce, fruits, and asparagus. It is also produced in the intestinal tract by bacteria and is needed to prevent blood clotting.


Nutritional Value of Foods List

Water-soluble Vitamins


  • Thiamin is found in eggs legumes, whole grains, butter, milk, peas, meat, potato and pork chops.

    Nutritional Values of Foods List. Pork chops and potatoes and tomato


  • Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.



  • Riboflavin is found in eggs, greens, soybeans, cheese, meat, and milk. It helps break down proteinsfats, and carbohydrates. Riboflavin helps convert food into energy. Needed for healthy skin, hair, blood, and brain



  • Also known as niacin – is one of the eight essential B vitamins. It helps to release energy from the food we eat. Supports normal nervous system function. Fights fatigue and also helps keep the skin healthy.

  • Niacin is found in dairy, eggs, fish, enriched cereals, peanuts, potatoes, and mushrooms.

Nutritional Values of Foods List, broccoli for good health

Vit B5:

  • Pantothenic acid is found in mushrooms, cauliflower, broccoli, chicken, egg yolk, whole grains, avocados, and tomato products.

    vitamin B5 can be a natural remedy for

    • Skin condition Acne

    • Alcoholism

    • Different Allergies

    • Anxiety

    • Lung problems like Asthma

    • ADD Attention Deficit Disorder

    • Dry skin and Dandruff

    • Depression

    • Headache

    • Insomnia

    • Multiple sclerosis

    • Osteoarthritis

    • Rheumatoid arthritis

    • Ulcers

    • Yeast infections

Vit B6:

  • Pyridoxine is found in avocado, legumes, bananas, watermelon, pulses, peas, fish, potatoes, tofu, dried fruits and nuts.

Vitamin B6 is involved in the production of haemoglobin, the protein in blood that carries oxygen throughout the body.

Plays a key role in keeping the brain and nervous system functioning properly

It helps the body make melatonin, which is important in helping regulate your internal clock and your sleep.

 Aids in lowering homocysteine levels may reduce the risk of heart disease.

Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Makes red blood cells and influences cognitive abilities and boosts the immune system.


Vit. B7:

  • Biotin is found in tomatoes, romaine lettuce, carrots, whole grains, organ meats, egg yolks, soybeans, and fish.  Besides healthy hair, skin, and nails, biotin plays a role in blood sugar regulation.


  • Some evidence has shown that the supplement can help to lower blood sugar in patients with type 2 diabetes. Biotin is also crucial for pregnant women to prevent birth defects and maintain the health of the mother


  • Help convert food into energy and synthesise glucose, and at the same time make and break down some fatty acids needed for healthy bones and hair.


  • Vit B9: Folate is found in greens, organ meats, beans, lentils, How to choose a nutritional meal. Asparagus.fortified grains and cereals, asparagus, legumes like black-eyed peas and chickpeas, orange juice, and tomato juice.


Essential for new cell creation helps prevent brain and spine birth defects when taken early in pregnancy. All women of childbearing age should take these vitamins, since women may not know they are pregnant in the first weeks of pregnancy.


  • It can lower levels of homocysteine and may reduce heart disease risk.


  • Reduce the risk of colon cancer.


  • Helpful in preventing the risk of breast cancer risk among women who consume alcohol.


Vit B12:

  • Found in eggs, meat, liver, cheese, milk, poultry, fish, fortified cereals, and fortified soy milk.


Aids in lowering homocysteine levels may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth helping make red blood cells and DNA.

Vit C: Ascorbic acid found in

  • guavas,

  • broccoli,

  • red peppers,

  • tomato,

  • orange,

  • lemons,

  • grapes,

  • fruits and fruit juices (especially citrus),

  • potatoes,

  • spinach,

  • strawberries,

  • tomatoes, and Brussels sprouts.

 Nutritional Values of Foods List. Fresh vegetables and fruit VIT C

It may lower the risk for some cancers, including those of the mouth, oesophagus, stomach, and breast.


Long-term use of supplemental vitamin C may protect against cataracts.


Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.


  • Assist in making the neurotransmitters serotonin and norepinephrine. Acts as an antioxidant, neutralising unstable molecules that can damage cells. Boost the immune system.


  • Choline: eggs, beef, peanuts, cauliflower, spinach, beets, dairy products, meat, poultry, fish and shellfish.


  • Assist in making and releasing the neurotransmitter acetylcholine, which aids in many nerves and brain activities. Plays a role in metabolising and transporting fats.


Nutritional Value of Foods List

It will be good to keep this in mind when creating a menu before buying food in the supermarket. Know the foods that contain these minerals.


Most of the minerals in a human diet come from eating plants and animal products. It is the inorganic chemical element in your diet that the body needs. Make sure to have these on your shopping list.

Foods Rich in Minerals

  • Nuts and seeds.

  • Shellfish.

  • Cruciferous vegetables,  broccoli and cauliflower

  • Organ meats, liver and kidneys

  • Eggs.

  • Beans.

  • Cocoa.

  • Avocados.

  • Berries

  • Cheese and yoghurt

  • Grains

  • Fish, sardines and salmon

  • Starchy vegetables, all growling underground

  • Tropical fruits, pineapple, banana, mango and guava

  • Leafy greens, spinach, kale, watercress and lettuce

  • Sodium, Chloride, Calcium, Potassium, Phosphorus, Magnesium, Iron and Sulphur balance the absorption of the food you eat.


  • Calcium, Phosphorus and to a lesser extent Magnesium build up in the skeleton and teeth.


  • Iron for the formation of Hemoglobin and Myoglobin. It transports oxygen around the body and inside the muscles.

  • Contracting and relaxing muscles, including the heartbeat. It is similarly, responsible for the electric impulses running along with the nerve network.


  • Fluorine is essential in strengthening the teeth and bones.


  • Chromium is part of the glucose tolerance factor. It enhances the activity of insulin in the metabolism of carbohydrates.


  • Zinc is essential for the normal maturing of sexuality and in the healing of wounds.


  • Copper interacts with iron to form haemoglobin and occurs in melanin pigments in your skin and hair.


  • Sodium regulates the balance of fluids in the body. Eating habits promote the overconsumption of sodium [normal table salt], which has been linked to high blood pressure. Therefore the use of Himalayan or Ocean salt is a better option.


  • Potassium in combination with sodium acts as the transmitter of nerve impulses in the cells and is also involved in many enzyme complexes.


Nutritional Value of Foods

Water is Essential

Water might not be food but is a necessity for life. Your body needs water like it needs oxygen. It is a cleansing agent as well as an anti-ageing substance. It hydrates the skin to prevent wrinkles and carries nutrients.

Nutritional Values of Foods List Water glass bottle with fruit floating inside

The chemical reaction in the cells of your body takes place with water. The body consists of 65% water. The blood transports nutrients dissolved in water through the body, and as a bonus, cools you down.


Drink at least 1.5 to 2 litres of water per day in normal circumstances. Add mint leaves, cucumber, lemon and fruit to flavour the water naturally.


Energy to keep going, grow and repair takes replacing old or damaged cells and hydrating the body and skin.


Different foods provide the nutrients needed for good health. The body only gets it from the food you eat transported in the blood with the help of water.


Dehydration happens when you don’t drink enough water. The skin loses its elasticity and in addition, it ages you. It also affects your metabolic rate and enhances constipation.


The liver cannot function properly if you drink too much alcohol and not enough water. The blood will thicken and in turn, increases the blood pressure.



This, my darling, is the long and short of How to Plan Healthy Meals. Knowing the value of food, it will consequently be easier to plan your meals. It will be no problem to substitute ingredients when you go grocery shopping.


It is all about making healthy choices, hence, with this knowledge, it will be easy to plan a healthy menu.


Enjoy what you eat!


Mom Estelle

Be Fabulous, Feisty and Fearless


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4 Comments on “Nutritional Value of Foods”

  1. What a very smart way to present a healthy diet. I love the legacy that you are giving your grandchild and I am sure that have managed to hit on a niche that is very unique. Well done – I will subscribe to see more

    1. Hi Mariella,
      The fact that we get told what to eat, but never the reasons and benefits why motivated me.
      It is not only a balanced meal that counts but the values and advantages it has on the body as a whole.
      Not just weight loss in mind. The only way to lose weight is portion control.
      Thank you for stopping by and a very motivating comment
      You are welcome and see you soon.
      Kind Regards

  2. Hi Stella, this is such an excellent article! I love healthy food and healthy living, so I got caught very much by your description of the nutrients. It is incredible how we can influence our body, to be healthy or to be sick. It depends on the choice of our daily food and the way we choose to live. I suffered from an autoimmune disease, and only the change in my diet has cured me. Still, I need to watch the triggers and avoid certain food groups, but I can underline everything you say here. Now, it is one thing to keep ourselves healthy; the other part is the family. My husband loves typical Dutch food, like dairy products and dead-cooked food. So it is a challenge to attract him to eat more healthy raw vegetables, a reason that I make lots of healthy juices. When I use pineapple or bananas, he can swallow the vegetable juice. In this manner, I get him to consume also healthy food. I believe it might be more difficult with children, but I don’t know, because I don’t have any children! 🙂

    1. Hi Sylvia thank you for your comment, it is very motivating.

      Which one should it be … live to eat or eat to live? We are always on the run and find it hard to stop and think about what we eat and why?

      It is so easy to fall into the deep grove of the usual, the easy way out and habits.
      The best way is to listen to your body … it is seldom wrong.

      Thank you for commenting!

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