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1 NUTRITION This article explores the basic concepts of nutrition and provides useful tips on healthy diet
2 My neighbor walks up to me asking whether I am aware of the nutritional value of a new food product in the market. She is in her early thirties and has two children. I am very careful about what my family eats. I always read the food labels before using any food product and like to be well informed on nutrition You know, it s important to stay healthy, she concludes. With changing lifestyles and information explosion, people are becoming increasingly aware of health and nutrition. This article explores the basic concepts of nutrition and provides useful tips on healthy diet Do we eat to live or live to eat? A debatable topic people can fall into any of the two categories, but good health and the right type of nutrition are important. The World Health Organization defines health as a state of complete physical, mental, and social well being and not merely the absence of disease and infirmity. Nutrition is one of the main factors that help to maintain good health. You are what you eat hence, it is important to be aware of what to eat, when to eat, how much to eat, the nutritive value of food and its effects on your health. Facts that you need to know What exactly does nutrition mean? It essentially covers what foods are made up of and the way in which food nourishes the body. The nutrition you require depends on various factors like your height, weight, sex, age, etc... The right type of diet should provide sufficient amount of energy for normal growth and activity. Macronutrients like carbohydrates, protein, and fat and the micronutrients like vitamins and minerals are necessary for a healthy life. You will be undernourished if your diet does not provide the type of nutrition it should. The food and nutrition requirements vary depending on the stages of life, such as newborns, toddlers to teenagers, adults, and the geriatric age group. Children require plenty of calories and nutrients for proper growth, while low fat food is advised for older children and adults. Young children need food containing good amount of fat coming from sources like whole milk, meat, and fish rather than foods like cakes and biscuits, which are not rich in vitamins and minerals. Even diet which is rich in high fiber food is to be restricted for very young children, as it cannot provide the necessary nutrition and calories. Children and teenagers need a diet rich in vitamins and minerals, and older children need more of vitamins B1 and B6, calcium, phosphorus, magnesium, and iron.
3 Let us now look at what different types of food can provide. Starchy food like potatoes, bread, cereals, pasta, and rice provide vitamins, minerals, energy, and fiber. Fruits and vegetables are rich sources of antioxidants and also provide minerals, vitamins, and fiber. Milk and dairy foods provide protein, vitamins, minerals, and calcium. Foods like meat, fish, eggs, and pulses provide vitamins, minerals, protein, and iron. Foods like cakes, biscuits, sweets, aerated drinks, and pastries are fatty and sugary with minimal nutritional value. Nutrients for better health Let us consider the important nutrients that are required for good health. Carbohydrates Carbohydrate is an important part of a nutritious diet, which provides your body with the necessary fuel and energy for proper functioning. Some type of carbohydrate rich foods, such as vegetables, fruits, beans, and whole grains are good for health and provide vitamins, minerals, and phytonutrients. Carbohydrates from easily digestible sources like white bread, white rice, sugared soda, pastries, and highly processed foods can cause weight gain. Proteins Proteins are the building blocks of the body. Beans, whole grains, and nuts are the rich sources of vegetable protein, whereas fish and poultry are the rich sources of animal protein. Both animal and vegetable proteins have the same effect on the health. It is the protein package that makes the difference, as protein rich foods can also contain saturated fats. So, it is important to be aware of what comes along with the protein when choosing the protein rich food. Fats It is important to be aware of the type of fat you eat. Saturated and trans fats are called the bad fats, which can promote certain diseases. The mono and polyunsaturated fats are called the good fats, which lower your risk for diseases. It is advisable to avoid trans fat and replace foods containing bad fats with good fats. It is important to control the type of cholesterol in your diet, especially if you are a diabetic. Fruits and vegetables A diet that is rich in fruits and vegetables can lower the risk of developing cancer, heart disease, and stroke. It can lower the blood pressure and also lower the risk of eye and digestive problems. Fruits and vegetables can keep your appetite and blood sugar levels in
4 check. They provide minerals, vitamins, fiber, and antioxidants for your body. Fiber This is a type of carbohydrate that is not digested. A diet that is rich in vegetables, fruits, and whole grains lowers the risk of developing constipation, diverticulitis, diabetes, and heart disease. Vitamins These are substances that are needed by your body to grow and develop normally. Usually, all the vitamins are derived from the food you take. You need vitamins A, C, D, E, K, and the B complex group. Vitamins D and K are also made by your body. If you have a low level of certain vitamins, deficiency states like blindness and rickets can develop. Each vitamin has a specific action to perform. You may sometimes need to take a vitamin supplement for good health. Minerals These are essential for growth, performing important functions, and staying healthy. Minerals are useful to help the bones to grow, nerves and heart to function properly, and also to make certain hormones. Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur are important minerals that are needed in larger amounts for the body, while certain minerals, such as iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium are needed in trace amounts. Calcium This mineral plays an important role in keeping your bones healthy. It is a vital nutrient necessary for all the age groups. It builds bones and helps to slowdown the process of bone loss, as you grow older. Adequate calcium intake can lower the risk of developing colon cancer and osteoporosis. Excessive intake of calcium increases the risk of developing cancer of the prostate or ovary. Milk is a good source of calcium. Useful U tips on healthy diet Whether you are at home or work, here are few tips for a nutritious diet and healthy life. Eat a well balanced diet containing carbohydrates, proteins, and fats. Choose foods, which contain good carbohydrates and fats. Avoid foods containing bad fats. Eat the right amount of calories you require. Eat smaller meals more frequently instead of two big meals a day.
5 Eat more fruits and vegetables (two to six cups per day). Drink lots of water. Eat whole grain breads and cereals. Eat low fat dairy products, legumes, fish, lean meats, and nuts. Eat less amount of salt, sugar, alcohol, and saturated and trans fat. Eat nutrient dense food, as it will provide more nutrition for less number of calories. Do not ever eat junk food. Before buying processed food, check the label and choose those with less salt.
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