Balanced Diet and Nutrition PDF

BALANCED DIET AND NUTRITION: MACRO AND MICRO NUTRIENTS In no particular order, a balanced diet must contain a combination of carbohydrates, proteins, fats, vitamins, minerals, and fiber in moderate amounts to maintain good health. Each of these items plays a particular, yet important, role...

BALANCED DIET AND NUTRITION: MACRO AND MICRO NUTRIENTS In no particular order, a balanced diet must contain a combination of carbohydrates, proteins, fats, vitamins, minerals, and fiber in moderate amounts to maintain good health. Each of these items plays a particular, yet important, role on helping the body to function properly. Carbohydrates and fats provide the body with energy, proteins assist the body with growth and repair, vitamins and minerals contain vital nutrients to further support tissues and organs, and fiber helps ensures the intestines operate smoothly. A critical step to achieving a balanced diet is to become educated about what the body needs to function well. In the US, the Food Guide Pyramid developed by the Food and Drug Administration (FDA) provides simple guidelines to ensure a well-balanced diet is regularly followed. Based on current scientific evidence linking diet and exercise with good health, the pyramid is illustrated using multi-colored vertical stripes, with each stripe representing one of five food groups, in addition to a group known as “fats and oils.” Carbohydrates, proteins, fats, vitamins, minerals, and fiber can readily be consumed in the proper amounts be consumed in the proper amounts by following the guidelines provided by the FDA Food Pyramid. Both the pyramid and the medical community urge individuals to eat at least three meals a day, and to avoid skipping breakfast as these meals as this meal helps get the body off to a good start each day. It is also considered wise to limit the amount of foods containing high amounts of cholesterol, added sugars, salt, and alcohol, as these do not provide the body with any particular necessary nutrition. In fact, when consumed in large amounts, foods containing these items can cause or exacerbate poor health conditions. A well-balanced diet as evidenced by the food pyramid encourages people to eat a variety of foods in the correct proportions. Followers are encouraged to plan meals around the foods with the thickest wedges of the pyramid, including whole grains and vegetables, and eat less of the foods with thinner portions, such as oils and fats. If weight loss is a goal, the minimum number of recommended daily servings should be consumed. If weight gain is the goal, the maximum should be eaten. Doctors and most governmental agencies urge the adoption of a daily exercise regimen to complement and enhance a balanced diet. The amount of recommended exercise is dependent on age and weight goals. If weight loss is necessary, then more exercise is recommended, while, if weight maintenance is the goal, less exercise is required. Balanced diet A balanced diet is not a crash diet, it is a way of eating all of the right nutrients that your body needs in order to be healthy. Everyone’s bodies are different and often individuals require a different amount and type of nutrients. This can depend on age, gender, illness and the rate at which your body works. To maintain good health, your body needs healthy foods and regular exercise. If you are interested in adopting a more balanced diet or creating a tailored diet plan, understanding and mastering the basics below will help you get started. Below are eight tips that cover the basics of maintaining a balanced diet and choosing the healthier option: Eat at least five portions of fruit and vegetables a day. If you can, try to include more. It is said that only a small number of the population reach the full five. Cut down your sugar and saturated fat intake. Drink plenty of water, six to eight glasses are the recommended amount. Add a fresh squeeze of lemon if you want a bit of flavor. Aim for at least two portions of fish every week, with such a variety available you will find it hard to get bored. Reduce your salt intake. It is advised to eat no more than 6g a day. Avoid adding it to your meals, you will be surprised at how much is already there. Always eat breakfast, it gives you energy for the day. Use starchy foods as the base of your meals. These act as your fuel for the day. Get active. Adults aged 19-64 are required to conduct 150 minutes moderate exercise a week. Try a brisk walk for 30 minutes daily. Fruits and vegetables Fruits and vegetables are usually low in fat and calories, especially if eaten fresh. If roasting or frying vegetables, try to avoid adding lots of fatty oils. While whole fruit and vegetables are said to be the most beneficial, canned, fried, frozen or blended still offer the benefits the whole foods provide. What nutrients are found in fruit and vegetable? There are a huge variety of fruits and vegetables available, all ranging in color, shape, size and nutritional value. Below are a few examples of the nutrients found in certain fruits and vegetables, and how they can affect our bodies. The processes in our bodies such as the digestive system, the circulatory system, and the immune system, all require certain minerals to function. Essential minerals include: Copper is thought to help with the formation of red blood cells and the supplying of oxygen to the body. Fruits and vegetables that contain copper include: Kiwi Mango Passion-fruit Sweet Potato Iron helps to transport oxygen from the lungs to other parts of the body. A deficiency can often lead to anemia. Foods containing iron include: Blackcurrants Cherries Brussels sprouts Peas Potassium is thought to keep the level of body fluids balanced. Low potassium can lead to cramps, irregular heartbeat, and lung and kidney failure. Foods containing potassium include: Avocado Bananas Potatoes Parsnips Zinc is thought to aid growth, healing and vision. A zinc deficiency can contribute to stunted growth, Foods containing zinc include: Raspberries Blackberries Sweet corn Potatoes Vitamins are essential for growth and energy. Our body cannot generate most vitamins, which is why we get them from vitamin-rich food. Important vitamins include: Vitamin A is thought to stimulate immunity and help form hormones. Low levels of this can cause dry skin, blindness and poor bone growth. Foods containing vitamin A include: Mango Watermelon Carrots Vitamin B6 is thought to help the production of antibodies in the immune system, form red blood cells and maintain nerve function. A deficiency can cause confusion, dizziness, irritability, and convulsions. Foods containing vitamin B6 include: Dates Pineapple Green pepper Kale Vitamin C protects the body tissue from oxidation damage. It is essentially an antioxidant and helps boost the body’s metabolism. Foods containing vitamin C include: Oranges Broccoli Green pepper Kale Fats – The good and the bad In foods, there are two types of fat: saturated and unsaturated. Unsaturated fat is thought to be ‘good fat’, this can help lower cholesterol and provide a source of omega-3, a fatty acid that is said to be essential. Fat also helps the body absorb some vital vitamins, such as vitamin A, D and E. While fat is a source of energy, too much of it can cause health problems. Nutritional experts generally recommend that unsaturated fats make up a maximum of 35% of a person’s daily intake. The ‘bad’ saturated fats should reach no more than 11% of your daily allowance. Below are some examples of where you can find the good and the bad fats: Unsaturated fat can be found in: Oily fish (mackerel, fresh tuna and salmon) Seeds and nuts Avocados Olive oil and sunflower seed oil Saturated fat can be found in: Lard and butter Pastries, biscuits and cakes Savory nibbles like cheese twists and crisps Cream, sour cream, ice cream Hard cheese  Meat pastries, pies and sausages The benefits of eating fat: Improve the taste of certain food Transports vitamins around the body Helps build cell membrane Cushions and protect our vital organs Stores long-term energy. The disadvantages of eating fat: Raises cholesterol levels Increases risk of heart attack Puts pressure on our internal organs Harder to exercise Can lead to depression, low self-esteem and stress Sugars – What can you eat? There are two types of sugar, one is beneficial to our body and the other us thought to be bad. The bad sugars are unnaturally added to many products we see in supermarkets, for example, confectionery, desserts and soft drinks. Natural sugars are said to be good for the body, often found in fruit and honey. In terms of your 5 a day, try not to focus on fruit, this can potentially increase your sugar intake to an unhealthy level. Benefits of eating sugar: Makes food taste sweet and appealing It provides a quick burst of energy Disadvantages of eating sugar: Sugar contains four calories per gram, without exercise, your body will convert it into fat Consuming sugar can cause unbalanced insulin levels, resulting in hunger and cravings Can cause tooth decay Starchy foods Many ‘crash diets’ suggest cutting out starchy foods as a way to lose weight quickly. In reality, starchy foods are a vital part of maintaining a balanced diet. They contain less than half of the amount of calories found in fat and provide the necessary energy we need. What else do they include? Fiber Calcium Iron B vitamins If you have a favorite starchy food, try choosing the whole grain option. Whole grain contains more fiber, keeping the bowels healthy and helps feeling fuller for longer. Generally, whole grain foods can help you eat smaller portions and avoid snacking as they make you feel fuller. Some examples of starchy food include: Potatoes Rice and grains Pasta Cereals  Bread Like fat and sugar, there are two types of fiber. However, both are beneficial – insoluble fiber is a form that the body cannot digest. It simply passes through the gut, providing a smoother passage for other digesting foods. This is found in whole grains. The second form is soluble fiber, this can be partly digested and can help lower cholesterol. This form of fiber can be found in pulses and oats. Fat burning foods It is said that there are some foods that can promote weight loss. Most are reported to burn more calories than they take in, increase muscle build-up or have potential to jump-start your metabolism. Try including some of the below in your diet plan: Almonds Eggs Berries Peanut butter Fatty fish Green tea Chilli peppers Spinach Beans Calcium Calcium is needed to keep our bones and teeth strong. Dairy is a good source of calcium as it can be absorbed easily. Milk and dairy products, like cheese, yoghurt and milk, are good sources of calcium and protein, but also include fat. For a healthier option, choose skimmed milk, they still contain all the nutritional benefits but have lower fat content. The benefits of calcium include: Helps build strong bones and teeth Regulates muscle contraction – including heart beat Ensures blood clots normally Good sources of calcium include: Milk Yoghurt Cheese Cream There are thought to be some specific foods that have higher amounts of calcium than others. These include: Calcium-enriched soya milks, cheese and yoghurt Sesame seeds or almonds (add to your diet plan as a cereal topping) Bony fish – like anchovies and sardines Dark green leafy vegetables – like broccoli, watercress and spinach The general recommended allowance for dairy per day is around three portions. For example: 200ml of milk – regardless of full-fat, semi-skimmed or skimmed 30g hard cheese including cheddar, brie or stilton 150g of low-fat plain or fruit yoghurt Protein Meat, fish, beans and eggs all provide our bodies with a good source of protein. Protein is essential for the body to develop and repair itself. While pulses (beans, nuts and seeds) are a good source of protein, they do contain high levels in fat. Nuts are high in fiber and are a good alternative to saturated fats, but do eat in moderation as too much fat ca be damaging. The best of sources of protein are those that are low in fat. Good sources of protein include: Lamb Chicken breast Tofu Macro-protein Oily fish Pulses, nuts and seeds Proteins are considered protein to be one of the most complex of organic compounds. They form the major building blocks from which all living things are constructed. Salt – How much is too much? Salt is in more food than we think. Ready meals and pre-cooked products often have salt added in production. Too much salt can cause high blood pressure, this can result in a higher chance of developing heart disease. Many of these processed foods add salt to enhance flavor. These include: Pizza Crisps Soup Sandwiches Breakfast cereals Sauces Crumpets, bagels and ciabatta There are many food products that we believe are beneficial to our healthy diet plans. There are readily available in most supermarkets and eating in excess can also be damaging. The foods containing a particularly high amount of salt include: Bacon Anchovies Cheese Gravy Salted nuts Smoked meat and fish Soy sauce Stock cubes Olives Pickles It can be difficult to reduce your salt intake when many of these foods taste good and make you want more. Try to consider them as ‘treats’ and avoid adding salt. If you enjoy these ‘bad foods’, why not try making some of your own as a healthier alternative? Macronutrients and Micronutrients Macronutrients Nutrients are the substances the body needs to function and grow properly. Macronutrients are simply the nutrients that people need in the highest amounts in order to have enough energy for their bodies to operate on day-to-day basis. These would be, generally speaking, fats, carbohydrates, and proteins. Macronutrients: energy for the body Carbohydrates Protein Fat Micronutrients Micronutrients are nutrients which are needed by an organism to survive, but only in very small amounts, in contrast with macronutrients. Organisms across the planet have evolved some very specific nutritional needs which are met through a combination of macro and micronutrients. These nutrients are used by cells to create enzymes and perform a variety of functions which keep the organism as a whole functioning in a healthy way. Micronutrients: vitality for the body Vitamins Minerals Secondary plant compounds