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Nutrition

In nutrition, the diet is the sum of food consumed by a person or other organism.Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. Although humans are omnivores, each culture holds some food preferences and some food taboos. Individual dietary choices may be more or less healthy. Proper nutrition requires the proper ingestion and equally important, the absorption of vitamins, minerals, and fuel in the form of carbohydrates, proteins, and fats.

Nutrients

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms( In biology, an organism is any living thing (such as animal, plant, fungus, or micro-organism).), of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet.

The diet of an organism refers to what it eats. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions.

Poor diet can have an injurious impact on health,

causing deficiency diseases such as scurvy(Scurvy is a disease resulting from a deficiency of vitamin C, which is required for the synthesis of collagen in humans. The chemical name for vitamin C, ascorbic acid, is derived from the Latin name of scurvy, scorbutus. ),

beriberi(Beriberi (pronounced Berry-berry) is a nervous system ailment caused by a deficiency of thiamine (vitamin B1) in the diet. Thiamine is involved in the breakdown of energy molecules such as glucose and is also found on the membranes of neurons.),

and kwashiorkor(Kwashiorkor is a virulent form of childhood malnutrition characterized by edema, irritability, anorexia, ulcerating dermatoses, and an enlarged liver with fatty infiltrates.); health-threatening conditions like obesity

and metabolic syndrome(Metabolic syndrome is a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes),

and such common chronic systemic diseases as cardiovascular disease(Cardiovascular disease or cardiovascular diseases refers to the class of diseases that involve the heart or blood vessels (arteries and veins).), diabetes(Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life.), and osteoporosis (Osteoporosis is a condition in which the bones become fragile and brittle, leading to a higher risk of fractures (breaks or cracks) than in normal bone.

Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or accident can cause serious fractures. These are known as fragility or minimal trauma fractures.).

There are seven major classes of nutrients: carbohydrates, fats, fiber, minerals, protein, vitamins, and water.

Carbohydrates

Carbohydrates are one of three macronutrients: carbohydrate, protein and fat. They contain carbon, hydrogen and oxygen

atoms. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such asheartbeat,

breathing and digestionand for physical activity andexercise.

Which foods contain carbohyrates?

• Grains and grain products

• Fruits

• Vegetables

• Beans and legumes

• Dairy products

• Sugars

Do I need carbs?

High-carbohydrate foods are the best and sometimes only food sources of many essential

nutrients, including:

• Fiber

• Vitamins C & E

• The majority of B vitamins

• Carotenoids and other beneficial

phytochemicals

• Potassium

• The majority of trace minerals

A diet that is low in or deficient in any of these nutrients leadsto many health problems,

including increased risk for osteoporosis, high blood pressure and heart disease.

What should I eat if I want to lose weight?

You should eat more fruits and vegetables, especially nonstarchy vegetables like lettuce, broccoli, tomatoes and spinach.You should also try to eat grains that are in a more whole, unprocessed state like the oneslisted in the “skinny” carb list.Get 2-3 servings of nonfat milk or yogurt for calcium. Choose high-protein foods that are good for your heart, like beans, nuts, fish and white poultry without the skin. If you eat meat, choose lean cuts and limit portions to 3 ounces or less.Cook and eat with minimal fat

Not All Carbs Are Equal

Take a look at our lists below. The numbers show how many calories each food contains per pound so you can compare them for calorie density. Nonstarchy vegetables, such as lettuce, tomatoes and carrots, are the lowest in calories while foods that contain fat are the highest.

Fiber

Fiber is the portion of plant material that humans are not able to digest. There are two kinds of dietary fiber, soluble and insoluble. Both are important for proper bowel function.

Why should I eat fiber?

♦ For cardiovascular health: Soluble fiber can help lower serum cholesterol levels by inhibiting the absorption of cholesterol.

♦ For improved control of diabetes and blood sugars: Fiber helps to regulate or slow glucose absorption.

♦ For preventing constipation and diverticulitis: Insoluble fiber adds bulk to stool, keeping stool soft and the bowels moving regularly.

♦ For weight loss: Both types of fiber make you feel full, without adding a lot of calories. Fiber-rich foods tend to be low in fat too.

♦ For cancer prevention: Fiber-rich foods contain phytochemicals, known to reduce cancer risks. Fiber may also help detoxify cancer-causing substances.

♦ For overall health: Foods with fiber have lots of vitamins and minerals that our bodies need. Fiber also helps our bowels to function properly on a regular basis, and to prevent either diarrhea or constipation.

How much fiber should I have each day?

20-35 grams/day is recommended. Some people can tolerate even more. If you don’t eat a lot of fiber now, increase fiber by small amounts (a few grams) each day. This will help to decrease uncomfortable symptoms of bloating,

What foods are high in fiber?

How do I add fiber to my diet?

For breakfast:

• Eat a high fiber cereal, like All-Bran, Bran Flakes, or Shredded Wheat.

• Add some raisins to your cereal or oatmeal.

For lunch:

• Use 100% whole wheat bread with sandwiches.

• Add kidney beans and chickpeas to your salads.

For dinner:

• Eat a baked potato with the skin.

• Add spinach, corn, lima beans or Brussels sprouts to your plate.

For snacks:

• Choose raw fruits instead of fruit juice.

• Eat a bowl of popcorn, air-popped or popped in canola oil.

Protein

Protein is one of the nutrients along with carbohydrate, fat, vitamins, minerals, and water. The source of all of these nutrients is good. Some foods contain much higher amounts of specific nutrients than others and sometimes we refer to certain foods as “protein foods.” It is important to realize that all goods contain more than one nutrient and most foods contain substantial amounts of several nutrients. For example, meat, which is a good source of protein, carbohydrate, fat, riboflavin and calcium. Protein is an essential nutrient. There is no life without protein. Protein is contained in every part of your body, the skin, muscles, hair, blood, body organs, eyes, even fingernails and bone. Next to water, protein is the most plentiful substance in your body.

Structure of Proteins

Proteins are composed of small units. These units are the amino acids which are called the building blocks of protein. There are about 20 different amino acids which are commonly known. Each different protein is composed of various amino acids put together in varying order with almost limitless combinations. Most proteins are large molecules that may contain several hundred amino acids arranged in branches and chains.

Quality of Proteins

The efficiency or degree to which dietary proteins can be used for building parts of the human body is determined principally by the type and relative amounts of amino acids present in the particular protein molecule. The body has the ability to interconvert and make some of the amino acids. However, there are eight of the amino acids which cannot be put together in the body and, therefore, must be supplied by the food we eat. These eight are called ESSENTIAL amino acids. The nutritive value of proteins is determined by the presence in adequate amounts of the eight essential amino acids. Most animal proteins contain all of the essential amino acids in sufficient amounts. The protein of cereals, most beans, and vegetables may contain all the essential amino acids, but the amounts in these plant foods is less than ideal. The plant protein is, therefore, of lower nutritive value than that of the animal

protein. Some of the plant proteins provide an excess of one or more of the essential amino acids while being short of some of the others. Thus, two plant proteins or one plant and one animal protein can complement each other. For example, black-eyed peas have a high lysine content (an essential amino acid) and when they are consumed along with wheat, which is low in lysine content, the combined protein is of improved nutritive value. Specific knowledge of the amino acid content of plant foods and complementary combinations can provide good quality protein. It should be pointed out that vegetable protein is less well digested and utilized than animal protein. If the main protein source is from vegetables, 65 grams per day is recommended as compared with 45 grams per day when animal products provide the primary protein source.

Functions

Protein has a critical physiological function. Protein is primarily used in the body to build, maintain, and repair body tissues. In the event that protein intake is greater than that required by the body for this primary function, excessive protein is converted to energy for immediate use or stored in the body as fat. Protein energy will be used only after other energy sources (carbohydrate and fat) are exhausted or unavailable.

Protein Requirement

The amount of protein needed varies for different age groups, size and growth stage. Even though an adult has achieved maximum growth, protein is required for maintaining body tissues. Periods of growth, including infancy, childhood and pregnancy, increase the protein need to provide building materials. Physiological states such as injury, surgery, or burns, increase the need for protein to provide repairing materials.

Minerals

In your body, minerals and vitamins work together; they rely on each other. Without minerals, vitamins lose much of their effectiveness.

Food minerals help your body by...

• • Keeping body fluids in proper composition

  • Keeping blood and bones in top form

  • Maintaining healthy nerve function

  • Regulating muscle tone and the cardiovascular system

Like vitamins, minerals enable your body to perform vital tasks such as energy production, growth, and healing.

Types of minerals

Your body needs bulk minerals in larger amounts than trace minerals. However, it requires both to maintain its proper chemical balance.The level of one mineral in the body affects every other mineral level. Out-of-balance mineral levels can lead to serious illness.

Minerals are naturally occurring elements found in the earth. Rock formations consist of mineral salts. Rock and stone gradually break down, by erosion, into tiny fragments called sediment.This takes millions of years.

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