Life in ministry is a picture of servanthood. Continually giving your time and energy can become challenging, especially if your physical health is not at its best. The adage “you can’t pour from an empty cup” is true. You must take care of your physical health to replenish yourself.
One crucial way to keep yourself physically healthy is to eat food that provides adequate nutrition. What does healthy eating mean in practical terms? While the food pyramid may spring to mind, it’s more accurate to think about nutrition in terms of six categories: proteins, carbohydrates, vitamins, minerals, fats and water.
What do they do for me?
Proteins have become a popular nutrient lately, but why? They are made of smaller units called amino acids, some of which our bodies can’t produce on their own. These amino acids are crucial building blocks for bones, blood, muscles and skin, as well as our ligaments and even hormones.
Which foods provide this?
There are many protein sources, from lean red meat and seafood to beans and tofu. Generally, low-fat meats are a better nutritional choice than high-fat options. If you’re on the go and need something quick, a low-sugar protein bar can be a great supplement. The average daily recommended amounts of protein for non-active men and women are 56 grams and 46 grams, respectively.1
What do they do for me?
Carbohydrates are crucial to a healthy body because they provide fuel for your body and brain. They also help stabilize blood sugar and prevent your body from breaking down muscle tissue for fuel.
Which foods provide this?
Not all carbs are alike. Fruits and vegetables provide an excellent source of complex carbohydrates, which give your body fuel and help you feel fuller longer. Complex carbohydrates are also found in whole grains like whole-wheat flour and brown rice. Generally speaking, carbohydrates in minimally processed foods are nutritionally better for you.
High-sugar foods are also carbohydrates, but they aren’t a good source of fuel or other nutrients. Similarly, products made with refined flour don’t pack the same nutritional punch as the carbs in whole-wheat flour or oatmeal. You don’t have to cut sugar and refined flour from your diet entirely, but the next time you’re craving a sugary snack, reach for a piece of fruit or a whole-wheat bagel instead. It’s recommended that you get between 45%-65% of your daily calories from carbohydrates.1
What do they do for me?
While fats sometimes get a bad reputation, we actually do need some fats in our diets. They help us absorb vitamins, keep organs healthy, regulate appetite, and potentially lower the risk of certain diseases.
Which foods provide this?
Just like carbohydrates, there are better and worse kinds of fat. It’s healthiest to limit intake of trans and saturated fats from sources like butter, red meat and ice cream, as these kinds of fats can increase the risk of heart disease. Instead, opt for nuts, nut butters, avocados and fish. These sources of unsaturated fat are tasty and provide essential nutrients our bodies can’t make on their own. It’s recommended to get 20%-35% of your daily calories from fat.1
What do they do for me?
Essential vitamins regulate a wide variety of body functions. They help our vision, immune system, skin and bones, as well as help with blood clotting and potentially lower the risk of cancer.2
Which foods provide this?
Consuming a wide variety of fruits and vegetables is the best way to get the vitamins you need. Are you concerned you’re not getting enough produce? Take a multivitamin to help out. Vitamin supplements come in many forms, from classic pills to chewable gummies and shakes.
What do they do for me?
Like vitamins, minerals such as calcium, sodium and potassium serve many critical roles in our bodies. They help strengthen bones, keep us hydrated, create red blood cells and enable nerve function, to name a few.2
Which foods provide this?
All the minerals you need can be found in food, so eating a balanced and nutritious diet will usually take care of your mineral needs. Foods like leafy green vegetables, berries, salmon, bananas and raisins are all packed with the minerals you need for optimal health.
What does it do for me?
We may not often consider water a nutrient, but keeping hydrated is critical to good physical health. Water helps digestion, waste removal and brain function. It also is a building block of every cell in the human body. The average adult male needs about 13 cups of water a day, and the average adult female needs about 9 cups.3
If you struggle to drink water or don’t like the taste, try switching to flavored waters or sparkling waters, keeping an eye out for added sugar. You can also get a surprising amount of water by consuming fruits and vegetables.
Nutritious eating doesn’t necessarily mean a drastic change from your current diet. It means you’re routinely making food choices that provide you with nutrients to give your body the fuel it needs. The goal of eating well isn’t perfection — it’s about establishing healthy patterns one day at a time so you have the strength to go out into the world to share the Gospel.
We’re here to advocate for your health, whether you’re looking for ways to eat healthy when dining out, exercising on a budget or choosing a health plan with biblical values. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.
GuideStone® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.
1WebMD.com/diet/what-are-macronutrients
2Health.ClevelandClinic.org/which-vitamins-should-you-take
3NewsInHealth.nih.gov/2023/05/hydrating-health
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