A basic principle of good nutrition is balance.
The PCF Ratio is the amount of proteins, carbohydrates, and fats that are
used for guidelines for optimal nutrition.
Proteins are large strands of molecules that make up of long strands
of approximately 23 amino acids. 8 to 10 of these acids are essential. This means that
they must be obtained from your diet because your body cannot produce them. Proteins are
the major components of body tissue that are needed for growth and repair. They are also
needed for the hormones, enzymes, and blood transporting systems.
Examples include: low fat milk, lean poultry, and fish.
Carbohydrates come in two ways; simple and complex.
Simple- carbohydrates include
honey, table sugar, and natural sugars in fruit and milk. When excessive amounts of simple
carbohydrates are consumed, the person lacks other essential nutrients that they need.
Refined sugars do not supply much except calories.
Examples include: honey, sugar, and brown sugar.
are the starch foods or long chains of sugars. They can be found in cereals, vegetables,
fruits, and beans. They are the most readily available source of food energy. Complex
carbohydrates are broken down into simple sugar glucose for the bodies main energy
source. Glucose is the form of sugar in the blood that is the primary source of fuel used
by the nervous system. Glucose is stored in the liver and muscle tissue.
Examples include: Whole grain breads, Cereal, rice, and beans
Fats- are also called lipids. Fats can be used as energy, or
fats can be stored in body. Sometimes people think of fats as "bad" however;
they are essential to our bodies. Fat insulates our organs and is involved in the
transportation of the fat-soluble vitamins. Fat is also the essential source of fatty
acids. Saturated fats are solid at room temperature. They are found
primarily in animal sources such as meats, dairy, and eggs. Unsaturated fats
are liquid at room temperature. They are divided into polyunsaturated and monounsaturated
fats. These fats are found primarily in foods of plant origin such as oils, nuts, and
Examples include: Fats, oils, and nuts.