DEVELOP GOOD NUTRITION HABITS

GOOD HEALTH CANNOT BE SEPARATED FROM GOOD NUTRITION

Nutrition

Why We Eat the Food We Eat

Family influenceEthnic backgroundAdvertisementsRegion of the country in which you liveFriendsLifestyleCost of Food

Food and its Relation to Health

“ You are what you eat”—food and how you relate to it will have a great impact on your lifestyle

How do you think of food?

Do you think of food as fuel for your body? Food is the energy source for your body.

If you do not have enough of the right types of food, you may not have the energy needed to enable you to be active.

Food Related Problems

Overweight/ obesityFood high in cholesterol and fat cause health

problemsDiets lacking essential nutrients cause health

problems.Complexion problems may be food relatedFad Diets can cause health problemsIn the past scurvy was a problem due to a

lack of vitamin C.

Essential Nutrients

Good nutrition requires the proper balance and quantities of essential nutrients be obtained from a mixed diet of many possible food combinations.

Essential nutrients: carbohydrates, fats, proteins, minerals, vitamins, and water.

The food you eat is the primary source of your essential nutrients.

Many people take vitamins and other dietary supplements, but a balanced diet is all you really need.

Protein

Proteins are the building blocks of you body and play an important role in the growth and repair of body tissues. They can also supply energy when there are not enough carbs and or fats in the diet.

Foods in the meat, poultry, fish, bean group are the main dietary sources of proteins.

Amino Acids

Proteins are made up of chemical substances known as amino acids.

They are essential in digestion.21 amino acids have been identified, 9 of which

cannot be manufactured in the body. These essential amino acids must be included in your diet.

These amino acids must be included in your diet, usually through meats or other animal products. Soy-beans are another excellent source of amino acids. Vegetarians must be careful to eat the right mix of beans, peas, rice, and nuts, or they may experience health problems.

Animal and Non-meat Proteins

Animal proteins come from such animal products such as meats, fish, poultry, milk products, and eggs.

Non-meat proteins are from food such as dried beans or rice. They are not as good a source for essential amino acids; this could lead to health problems such as stunted growth, low body weight, slow recovery from illness, lack of vitality, and lack of muscle tone.

Carbohydrates

Carbs are the fuel for an active vigorous lifestyle and are obtained from breads, cereals, fruits, and concentrated sweets.

They the body’s most efficient source of fuel and can be used by the body easily and quickly; they are used before fats and proteins.

Low carb diets will cause your body to use proteins fro fuel, instead of body building, and the results is problems developing strength or muscle growth.

Starches and Sugars

There are two types of carbohydrates: starches and sugars.

Glucose is “blood sugar” and is the primary source of energy for the cells of the body.

Starchy carbs such as breads, potatoes, and cereals provide a good source of energy and contain a variety of nutrients.

Sugary carbs such as pop and candy have few, if any, nutrients and are called “empty calories”

Since they contain other essential nutrients, fruits and fruit juices are the best way of getting additional sugar in your diet.

Fiber

Fiber is the undigestible material that makes up the walls of plant cells.

It is useful in helping move wastes through the digestive system and helpful in reducing the risk of several diseases including colon cancer.

Common sources of fiber include whole grain breads and cereals, fruits, and vegetables.

As you increase fiber intake, you should also increase fluid intake.

Fats

Fats yield twice as much energy as carbs and proteins, but are not as easy to use as carbs.

Two major groups: animal fats and vegetable fatsFoods that contain saturated fats, such as meat,

poultry, milk, cheese, ice-cream, and egg yolks come from animal products.

Vegetable fats are unsaturated fats and are found in foods like margarine, salad dressing, vegetable oils, avocados, olives, and nuts.

Saturated and unsaturated fats are important because of their effects on cholesterol level in the body.

Cholesterol

Cholesterol is a waxlike, fatty substance that is produced by the body in the liver and is used fro building cells.

In healthy people, the body will produce all of the cholesterol that is needed. When you eat animal products, such as meat, cheese, and eggs, that are high in saturated fats, you consume additional cholesterol.

Cholesterol is transported through the body in the blood stream with excess amounts stored on the walls of blood vessels—excess cholesterol stored in the circulatory system result in blocked arteries that limit blood flow to the brain and heart.

HDL and LDL

There is “good” and “bad” cholesterol.Good—HDL (high density lipoprotein)Bad—LDL (low density lipoprotein)It is believed that HDL helps remove extra

cholesterol while LDL leads to a build-up of cholesterol on artery walls.

Cholesterol levels higher than 180-200 are in greater danger of developing blocked blood vessels.

The goal is to have a ratio of no more than three times the amount of LDL to HDL. Heredity and exercise are major factors in determining the amount of HDL you have in your blood.

You can only increase the ratio of HDL to LDL by exercising and decreasing your intake of saturated fats.

Minerals

There are 20 minerals present in the body that are used in body functions.

Without minerals serious deficiencies or diseases may occur.

Important Minerals

Calcium and phosphorus—used for development of bones and teeth, as well as for muscular development. They also help muscles and the nervous system function.

Important Minerals

Iron—is combined with protein to form hemoglobin, an essential substance in blood.

God sources of iron are red meats, whole grain and enriched cereals, dark green vegetables, apricots, and prunes.

Important Minerals

Iodine—is essential fro proper functioning of the thyroid gland. This mineral is available in iodized salt, seafood, and in fruits and vegetables grown along sea coasts.

Important Minerals

Potassium—helps to maintain heartbeat, water balance, nerve transmission, and the breakdown of carbs and proteins.

Oranges and bananas are a good source of patassium

Important Minerals

Sodium– is a mineral that helps your body maintain a proper balance of body fluids, and plays a major role in nerve transmission, cardiac function, and normal metabolism.

Excessive amounts of sodium may lead to abnormal fluid retention which is related to hypertension (high blood pressure).

A balance diet will provide all of the sodium you need.

Vitamins

Vitamins are organic, chemical substances found in very small amounts in food.

They aid in the utilization and absorption of nutrients. Vitamins are required for the body to use carbs, fats and proteins for energy and for normal functioning of body organs.

Fat-soluble vitamins—stored in fat deposits of the body. Vitamins A, D, E and K.

Water-soluble vitamins cannot be stored by the body and will dissolve in water. These vitamins must be contained in your daily diet.

Consumer Concerns Regarding Vitamins

The media pushes the idea that multi-vitamin pills are needed by everyone.

Since many vitamins cannot be stored by the body, they get excreted in the urine.

The best approach to vitamins is to eat a balanced diet.

Water

Water is essential fro your body and makes up about 65% of your weight.

Water carries dissolved waste products from the body, helps digest food, and carries nutrients throughout the body.

When you perspire heavily, you lose some of your body’s mineral and water content. You need to drink one cup of water every 20 minutes when you are exercising.

Everyone should drink at least 1.5 litres of water each day.