NUTRITION INTRODUCTION
Nutrition is critical for sustenance and for your overall well being. its the means by which the parts of your body use food for nourishment and maintaining proper functioning. Without a proper diet and nutrition , you body can't grow, repair and function properly , and you'll be more susceptible to chronic illnesses or diseases, and even premature death.
It is important to follow a dietary guidelines and is essential to well being. The following guidelines contains seven recommendations about the foods you should eat. Think of the as one integrated package of suggestions to improve overall general health. Each of the seven categories must involve variety, balance, and moderation in the total diet.
Eat a variety foods-the best way to get energy, protein , carbohydrates, vitamins , minerals, an fiber you need for good health is to eat a wide variety of nutritious foods.
Balance the food you eat with physical activity; maintain or improve your weight -To reduce risk of heart disease and stroke, diabetes, high blood pressure.
Choose a diet with plenty of grains products, vegetables and fruits-to get essential vitamins, minerals, complex carbohydrates, and fibers.
Choose a diet low in fat, saturated fat and cholesterol-To prevent heart disease and certain types of cancer.
Choose a diet moderate in sugars-To they supply calories and are limited in minerals and vitamins
Choose a diet moderate in salt and sodium-reduces chance of high blood pressure, if you have high blood pressure limit salt intake can help you control the condition.
If you drink alcoholic beverages, do so in moderation-they contain few vitamins and minerals, and drinking is link with many health problems. A heavy drinker is malnourished.
balance food
Proper nutritional habits are essential for sustenance and overall well being. These habits include eating a variety of foods; maintaining a healthy weight; choosing a diet low in fat and cholesterol that includes many vegetable , fruit and grain products; and using sugar , salt and alcohol in moderation. The major food groups are best visualized through the food pyramid . they include bread , cereal , rice and pasta, fruits and vegetables ; milk, yogurt, and cheese; meat, poultry , fish, beans eggs and nuts and fats, oils and sweets . fats , oils and sweets should be used sparingly. Successful weight control is the result of a positive lifestyle , not maintaining a specific diet. Fad diets and other dietary gimmicks are dangerous to your health and only provide short term quick fixes.
Vegetables , fruits and grain contain complex carbohydrates , dietary fiber, and other vitamin and mineral nutrients that are important for your nutritional well being. Fats should be consumed ,moderately . Avoid saturated fats- fats predominately in animal products and substitute polyunsaturated and monounsaturated fats wherever possible. High blood cholesterol is a major cause of serious heart disease, especially when combined with another major risk factor, such as high blood pressure or cigarette smoking. Consuming too much sugar promotes tooth decay and does not provide many basic nutrients that your body needs. Elevated levels of sodium are linked to high blood pressure or hypertension in some people. It is important to learn the sodium content of foods, to purchase low sodium foods, to restrict your use of salt in preparing foods, and to avoid adding salt at the table.. Excessive alcohol consumption can lead to malnourishment, cirrhosis of the liver, addition, and serious injury to yourself and others if it causes impairment of judgment. Although frequently overlooked , water is an important nutrient . Lack of sufficient water in your diet may result in dehydration. To avoid this condition , you should drink six to eight glasses of water daily.
Although there are general dietary guidelines that may apply to all situations, there are special health conditions that require individual nutritional recommendation. For example, diabetes is controlled by maintaining a proper blood sugar level. Eating foods high in fiber can reduce the risk of certain types of cancer. Many young children may need higher calorie foods than do adults to allow them to grow. Older people need fewer calories and may need to choose foods and beverages that do not adversely affect the medicines they take.
Nutritional supplements can’t work as quick fixes to your health problems and should never be a substitute for maintaining nutritional balance in your diet. Food is the best source for the nutrients you need for good health. Each vitamin and mineral is essential for one or more of the basic functions of the body. Calcium, phosphorus, and vitamin C are all important nutrients for the development of the bones ; vitamin C are all important for healthy skin and hair; and folic acid is a vitamin that helps the body build red blood cells. Making proper food choices is the way to overcome nutrient deficiencies. Care in food preparation can also assure the retaining of these necessary vitamins and minerals. Become a smarter shopper, read the labels carefully. Labels list ingredients in order by weight. It is important to recognize alternate names for ingredients. For example, glucose, fructose and sorbitol are forms of sugar. Nutritional information generally includes the serving size; the number of servings per container; the number of calories in a serving; protein carbohydrate (including dietary fiber and sugars), fat (including saturated fat), and sodium content; and the vitamin, mineral, and cholesterol content. Labels sometimes contain misleading claims . It is important to know that “reduced calories”. “Diet” and “Dietic” do not always mean what the term implies. . Labels also provide open dating. It is important to know that labels such as pull by, sell by, best if used by, and use by are useful in selecting the freshest product. If you carefully select your food, proper nutrition is still attainable when you eat out.