Good nutrition means gettingthe calories we needfor energy and the nutrientswe need for propergrowth.
Variety, balance, andmoderation are keys to goodnutrition.
Proper nutrition is a keyelement in leading a healthylifestyle. Most experts agreethat the formula for a fit,healthy body is 80% nutrition,10% exercise and 10% genetics.No one can control thegenetics, but you can certainlycontrol the other 90%.
Consumption of healthyfoods is one of the bestways of keeping the bodyfit. A healthy diet aids inmaintaining andimproving one’s health.
It involves adequateintake of variety offoods containingadequate amounts ofvitamins andminerals, and water.
Serve tasty, fresh vegetables andfruits as snacks. Choose brightcolored foods since they are oftenhighest in nutrients such as vitaminsA and C.
Limit foods that are high in fat,sugar, or salt, and donot provide important nutrients.
• Children younger than 2need calories and fatto support rapid growth.• Children over the ageof 2 can be served lowfat milk.• By age 5, children shouldget no more than 30percent of their dailycalories from fat.
Go foods arefoods thatprovides energyto the body
Foods that belong to thisgroup are primarily rich incarbohydrates.The food sources ofcarbohydrates are bread,cereals and grains such aswhite bread, bagel, wholewheat bread, rice, pasts,oatmeal, barley, etc.
Foods rich in protein are categorized as grow foods.Sources of protein are animalmeats, poultry, vegetables, anddairy products. They supply essential amino acids to the body which are necessary in building new proteins as well as repairing damaged muscles.
Glow foods are foods thatcontain high amounts of vitaminsand minerals. Fruits andvegetables are the primarysources of this food group. Cauliflower, squash, turnip, orange, mango, watermelon, apple, and pineapple are some of the best examples of glow foods.
The right percentage ofcarbohydrates, proteins, andvitamins and minerals to beconsumed daily are based onthe recommended dietaryallowance (RDA). Also, youcan refer to the foodpyramid, a nutritionalguideline, for the amount ofintake for each food groupevery day.
1. Maintain normal body functionThis includes better learning, properbalance and pH in the body tissues, tostabilize and regulate body systemslike blood pressure, rebuild tissues,and maintain proper blood sugar levels
2. Maintain healthy weightThis includes proper blood pressures,less likely to allow diseases likeDiabetes, heart malfunctions 3. Prevent disease This includes prevention of cancer, tissue disease, parasitical invasions, bacteria infections
4. Pass along good start tofuture generationsHealthy babies, immune system,healthy pregnancyProvide stress relief 5. Reduce side effects of drugs, boost immune system, maintain calm and coping abilities
Poor nutrition habits can bea behavioral health issue,because nutrition and dietaffect how you feel, look,think and act. A bad diet results in lower core strength, slower problem solvin ability and muscle response time, and le alertness.
Poor nutrition creates many other negativehealth effects as well.Obesity Obesity is defined as having a body mass index (BMI) of 25 or more. Being overweight puts people at risk for developing a host of disorders and conditions, some of them life-threatening.
HypertensionHypertension, also known as highblood pressure, is called the silentkiller, because it frequently remainsundetected and thus untreated untildamage to the body has been done.Eating too much junk food, friedfood, salt, sugar, dairy products,caffeine and refined food can causehypertension
High Cholesterol and Heart Disease Poor nutrition can lead to high cholesterol, which is a primary contributor to heart disease.High cholesterol foodscontain a large amount of aturated fat. Examplesnclude ice cream, eggs,cheese, butter and beef
Diabetes Diabetes also can be linked to poor nutrition. Some forms of the disease can result from consuming a sugar- and fat-laden diet, leading to overweight.
StrokeA stroke that is caused by plaquethat builds up in a blood vessel, thenbreaks free as a clot that travels toyour brain and creates a blockagecan be linked to poor nutrition.Strokes damage the brain and impairfunctioning, sometimes leading todeath. Foods high in salt, fat andcholesterol increase your risk for
GoutWith gout, uric acid buildup results in theformation of crystals in your joints. Thepainful swelling associated with gout canlead to permanent joint damage.A diet that is high in fat or cholesterolcan cause gout. Some seafood--sardines, mussels, oysters and scallops--as well as red meat, poultry, pork,butter, whole milk, ice cream andcheese can increase the amount ofuric acid in your body, causing gout.
Cancer several types of cancer, including bladder, colon and breast cancers, may be partially caused by poor dietary habitsLimit your intake of foods thatcontains refined sugars, nitratesand hydrogenated oils, including hotdogs, processed meats, bacon,doughnuts and french fries.
Decreased Mental Function, Development and ImmunityMalnutrition lowersimmunity, making it easier toget sick and stay sick. Even a plus-sized person can be malnourished if she mostly eats nutrient- poor foods.
Other signs of MALNUTRITION Hair loss puffy eyes dry andslow-healing swelling scaly skinwounds feet and hands achy bones Anemia and joints nails that are brittle or curved Fatigue, Dizziness, Tingling
Proper diet and physical activity shouldbe regularly practiced to lower thisrisks.
SUMMARY..One key to getting good nutrition regularlyis to avoid excess. Balance food intakebetween the major groups, and eatappropriate amounts.You need a balance of proteins,carbohydrates, fats, vitamins,minerals, fiber, and othernutrients.Water is essential to body functioning,moving nutrients into cells, and handlingwaste disposal.
By providing the proper fuel(food) to your body, you enable itto function at its optimumcapacity, keeping you healthy,happy, and fit for years andyears, with benefits extendingeven unto the next generation.