This document discusses nutrition, health, and the six essential nutrients needed by the body: proteins, carbohydrates, fats, vitamins, minerals, and water. It explains the importance and roles of each nutrient, providing examples. Carbohydrates fuel the body and should make up 45-65% of daily calories. Healthy fats support body functions and vitamins and minerals help support body functions and prevent illness. The document also discusses the five major food groups and provides sample food selections from each group to support growth, health, and provide essential nutrients.

1. NUTRITION ,HEALTH AND THE FOOD
GET FIT

2. INTRODUCTION TO Diet and nutrition
 Your body must keep healthy and therefore the key issue is for Health is Nutrition.
 Your body wants the energy to try to work which energy comes from food.
Food offer one thing referred to as nutrients to your body. Nutrients area
unit substances that offer energy and materials for growth repair and cell
development
 Nutrition- the science of food and its relationship to health. The word
nutrient or “food factor” is employed for specific dietary
constituents like proteins, vitamins and minerals.
... sensible nutrition suggests that “maintaining a nutritionary standing that
permits USA to grow well and luxuriate in physiological condition.”

3. DIFFERENT CLASSES OF NUTRIENTS
THERE ARE 6 ESSENTIALS NUTRIENTS AND WHY YOUR BODY NEED THEM
1. PROTEIN
2. CARBOHYDRATES
3. FATS
4. VITAMINS
5. MINERALS
6. WATER

4. Protein
Protein provides the building blocks of the body, and not only for muscle. Every cell, from
bone to skin to hair, contains supermolecule.
A surprising sixteen p.c of the common person’s weight is
from supermolecule. supermolecule is employed primarily for growth, health, and body
maintenance.
All of your hormones, antibodies, and different vital substances square measure composed
of supermolecule. supermolecule isn't accustomed fuel the body unless necessary.
Proteins square measure manufactured from up completely different amino
acids. whereas the body will produce some amino acids on its own, there square
measure several essential amino acids which will solely come back from food. you wish a
range of amino acids for your body to perform properly.
The good news is that you simply don’t ought to eat all of the amino acids quickly. Your
body will produce complete proteins from the foods you eat throughout the day.

5. Carbohydrates
Don’t let the low-carb craze fool you. Carbohydrates ar necessary for a healthy
body. Carbs fuel your body, particularly your central system and brain,
and shield against malady, consistent with the dressing Clinic.
Carbohydrates ought to form up forty five to sixty five % of your total daily
calories, consistent with the Dietary pointers for AmericansTrusted supply.
Healthy sources
Before you reach for the bread or alimentary paste, detain mind that the kind of
carb you eat matters. Some carbs ar healthier than others. prefer whole grains,
beans, and fiber-rich vegetables and fruits rather than refined grains
and product with added sugar.

6. Fats
Fats typically get a nasty rap, however recent analysis has shown that healthy fats area unit a
crucial a part of a healthy diet.
According to Harvard graduate school, fat supports several of your body’s
functions like nutrition and mineral absorption, blood coagulation, building cells, and muscle
movement.
Yes, fat is high in calories, however those calories area unit a crucial energy supply for your body.
The Dietary pointers for AmericansTrusted supply recommends that twenty to thirty five per cent
of your daily calories return from fat, however the planet Health
OrganizationTrusted supply suggests keeping it below thirty per cent of your calories.
Including healthy fats in your diet will assist you to balance your glucose, decrease your risk
of cardiovascular disease and kind two polygenic disease, and improve your brain operate.
They’re additionally powerful anti-inflammatories, and that they might lower your risk
of inflammatory disease, cancer, and Alzheimer’s sickness

7. Vitamins
Vitamins area unit important for avoiding unwellness and staying healthy. The
body desires these micronutrients to support its functions. There area
unit thirteen essential vitamins that the body has to perform properly, as well
as vitamins A, C, B6, and D.
Each sustenance plays a very important role within the body, and
not obtaining enough of them will cause
health issues and unwellness. several Americans don't get enough of the
many essential vitamins. Vitamins area unit essential for healthy vision, skin,
and bones.
Vitamins might lower the chance of respiratory organ and adenocarcinoma,
and they’re powerful antioxidants. Vitamins like water-soluble vitamin boost
the system and facilitate the body heal.

8. Minerals
Much like vitamins, minerals facilitate support the body. They’re essential for
several body functions, together with building sturdy bones and
teeth, control your metabolism, and staying properly hydrous. a number
of the foremost common minerals square measure metal, iron, and zinc.
In addition to strengthening bones, metal helps with nerve signal
transmission, maintaining healthy vital sign, and shortening and relaxation.
Iron supports your red blood cells and secretion creation, whereas metallic
element boosts your system and wound healing.

9. Water
You can choose weeks while not food, however you can’t last over a couple
of days while not water. Water is completely crucial for each system in your
body. It’s conjointly the most factor you're made from. regarding sixty
two p.c of your weight is water.
Water improves your brain operate and mood. It acts a damper and
a stuff within the body. It conjointly helps flush out toxins, carry nutrients to
cells, hydrate the body, and stop constipation.
Even gentle dehydration will cause you to feel tired and impair your
concentration and physical performanceTrusted supply.

10. The five Food Groups:
Sample selections
Every food cluster is very important to providing essential nutrients and
energy that may support traditional growth and healthiness.
Choose foods that have a high content of nutrients (protein, vitamins, and
minerals) compared with the number of calories, fat, and Na content.

11. Meats:
Meat, poultry, fish, dry beans, eggs, and
nuts
lean cuts of beef, veal, pork, ham, and lamb; reduced-
fat store meats
Poultry: skinless chicken and turkey, ground chicken and turkey
Fish: salmon, trout, and herring square
measure made in omega-3 fatty acid fatty acids; clams, crab,
lobster, mussels, octopus, oysters, scallops, squid (calamari),
canned tuna
Beans: barbecued beans (black beans, black-eyed
organ beans, lentils, Equus caballus beans); frijoles
refritos (made while not lard); bean curd (bean curd made up
of soy beans)
Nuts and seeds: peanut butter; flower seeds, almonds, and
Grains
Whole grains: brown rice, buckwheat, bulgur
(cracked wheat), oatmeal, popcornb, whole
grain barley, whole grain cornmeal, whole
whole wheat bread, whole wheat crackers,
whole wheat pasta, whole wheat cereal flakes,
whole wheat tortillas, wild rice
Other products: mostly made from refined
grains; however, some may be made from
whole grains (check the ingredients for
grain” or “whole wheat”): cornbread, corn
tortillas, couscous, crackers, flour tortillas,
pasta, pitas, pretzels, ready-to-eat cereals

12. Vegetables
Dark inexperienced vegetables: bok choy,
broccoli, collards, kale, spinach
Red and orange vegetables: fruit squash, butternut
squash, carrots, pumpkin, red peppers, sweet
potatoes, tomatoes, juice
Starchy vegetables: corn, green peas, potatoes
Other vegetables: artichokes, asparagus, avocado,
bean sprouts, beets, Belgian capital sprouts,
cauliflower, celery, cucumbers,
eggplant, inexperienced and red peppers, jicama,
mushrooms, okra, onions, snow peas, string beans,
tomatoes, vegetable juices, zucchini
Dairy
Low-fat milk, yogurt, cheese (such
as cheese, mozzarella, Swiss,
parmesan, cheese, house cheese),
pudding, yoghurt, and frozen dessert.
Calcium-fortified soya milk (soy
beverage) is additionally a part of the dairy
farm cluster