What is Healthy Eating? What is a Healthy Diet? However, diet simply means what food we eat in the course of a 2. A good diet must include several food groups because one single group cannot provide everything a human needs for good health. Note that extra doses of some kinds of vitamins can be dangerous. The word diet often implies the use of specific intake of nutrition for health or weight. ![]() ![]() When we eat matters too. A large breakfast helps control body weight - a team of researchers from Tel Aviv University, Israel, explained in the journal Obesity that a big breakfast - one containing about 7. Prof. Daniela Jakubowicz and team stressed that when we eat our food may matter as much as what we eat. ![]() ![]() How do you define healthy eating? The crucial part of healthy eating is a balanced diet. A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities. Nutritionists say there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar. Whole grains. According to the USDA (United States Dept. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed. It is not possible to know whether food is made from whole grain just by looking at it. To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain. Whole grain products include breads, pastas and cereals - they need to be made with 1. Whole grain foods and flours include 1. Read more about dietary fiber and fiber rich foods. Fruit and vegetables. Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well. Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer. Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day.
This could include either fresh, frozen or canned, or dried fruit and veggies. A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 1. A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion. Protein. We need protein for the building and repairing of tissue in our body. Protein- rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins. Douglas Paddon- Jones, Ph. D, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 2. The following foods are good sources of protein: meatpoultryfisheggsbeansnutsquornsoya (includes tofu)Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry. For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon. The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish. It is better for your health to grill, roast or microwave meats and fish, rather than frying them. You can follow a healthy balanced diet using the tools and databases in WLR. In order to maintain healthy our body must have a healthy and balanced diet. This means we must eat sufficient food and also eat a variety of foods. Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B1. Legumes. Legumes are plants in the pea family that produce pods that slit open naturally along a seam (dehisce), revealing a row of seeds. The following are the most commonly eaten legumes: soypeaspeanutsmesquitelupinslentilsclovercarobbeansalfafa. Researchers from the University of Toronto, Canada, reported in Archives of Internal Medicine, October 2. Dairy. Although butter, cream and even sometimes eggs are often classed as dairy products, in nutrition they are more frequently placed in the protein (eggs) or fat & sugar category. Dairy products are a good source of calcium which is important for healthy bones and teeth. Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products. People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium. Fats and sugars. These include sugar, chocolate, cakes, biscuits, jam, butter, margarine, mayonnaise, non- diet sodas, etc. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats. ![]() Saturated fat consumption should be kept to a minimum because excess consumption significantly increases the risk of developing such diseases as heart disease. We should limit our energy consumption from total fats. We should also aim for more unsaturated fats and less saturated fats. We should up our consumption of fruits, vegetables, legumes, whole grains and nuts. We should consume as little simple sugars are possible. ![]() As well as making sure our salt is iodized, we should also limit our consumption of salt/sodium. WHO also recommends that we: Consume enough vital amino acids to provide . These can be found in animal sourced proteins and some selected plant sourced proteins. A combination of other plants, with the exception of rice and beans, may also provide essential amino acids. ![]() ![]() Consume essential quantities of vitamins and certain minerals. Should avoid directly poisonous and carcinogenic substances. Avoid consuming foods that may are contaminated with human pathogens, such as E. The HEI was first formulated by the USDA in 1. The standards were created using a density approach - they are expressed as a percentage of calories per 1,0. The components of the 2. HEI can be seen below: 7. Healthy Eating Index - 2. Total Fruit (includes 1. Maximum points 5. Standard for maximum score . Many who do not die do not enjoy a painless, unrestricted and disability- free old age. According to many studies, the USA ranks last among industrialized countries when it comes to preventable deaths - many of these deaths are due to poor diet, as well as lack of exercise. Nutritionists say that over four- fifths of men and over two- thirds of women consume excessive amounts of dietary salt in the UK. What many don't know is that 7. It is estimated that one third of all cancers could be prevented if everybody had a good diet. Healthy eating also protects from diabetes, osteoporosis, heart disease, strokes, and rotting teeth. Plant- based diets protect from chronic diseases. An article published in Food Technology, in October 2. Peter Tarver, senior writer/editor of the journal referred to a WHO (World Health Organization) bulletin which informed that in 2. Poor diets contribute significantly towards the development and progression of all of these diseases. Written by Christian Nordqvist. CBSE Board. (Geography, History, Civics & Economics). Study Material, Animated Videos, Summary, Questions and Answers, Wiki, References. All living organisms require food to live. Food comprises of six important nutrients - carbohydrates, proteins, fats, vitamins, minerals and water. Nutrients are essential to perform various metabolic activities. Carbohydrates are compounds of carbon, hydrogen and oxygen, always in the ratio of 1: 2: 1. They are oxidised in the cells to release energy. Carbohydrates include sugars, starch and cellulose. Carbohydrates are oxidised in the body into simple sugars like glucose. They provide instant energy. When oxidised in the body, one mole of glucose releases 6. Carbohydrates are present in rice, wheat, jowar, maize and other grains. They are also present in tubers and fruits. They are mainly present in rice, potato, banana, etc. Proteins are formed by carbon, hydrogen, oxygen and nitrogen. Nitrogen is the most essential element in proteins. Some proteins contain sulphur and phosphorus also. Proteins on digestion form simple molecules called as amino acids. Proteins act as building blocks and serve as materials helping in growth and repair of the body cells and tissues. In an emergency, they may also get oxidised to release energy. Protein helps in the formation of hair, nails etc. Proteins also help our body in the synthesis of antibodies. Antibodies provide resistance against germs. Proteins are required for children who are at the stage of growth. Protein deficiency in the diet causes diseases related with PEM (Protein Energy Malnutrition). Proteins can be animal proteins of plant proteins. Animal protein rich food include eggs,fish, meat, milk, cheese and pulses. Plant protein rich food include pulses of beans. Food rich in proteins include lean meat, fish, eggs, milk, cheese, nuts, beans, peas, etc. Fats have very little oxygen content. Fats produce more energy than carbohydrates do. Fat below the skin protects the body against rapid loss of heat. It serves as a solvent for fat- soluble vitamins. It is an important form of energy storage for future use. Common food rich in fats include milk, cheese, butter, cream, ghee, vegetable oils, meat, and fish liver oils. Vitamins are the chemical substances that help in maintaining a healthy body. Vitamins A, D, E, and K are fat soluble and can be stored in the body. Vitamin B complexes and Vitamin C are water soluble forms. They cannot be stored for a long period of time in the body. Vitamin A: It promotes growth, vision. It is present in butter, egg yolk, milk, carrot, etc. Vitamin D: It helps the body to absorb calcium and phosphorus which aid in the formation of bones and teeth. It is present in fish liver oil, milk, eggs, etc. It helps individuals from disease called scurvy. Vitamin E: Prevents the oxidation of vitamin A. It is present in meat, milk, whole wheat. It prevents person from ageing. Vitamin K: It helps in blood clotting mechanism during injury. It is present in cabbage, spinach, leafy vegetables. Vitamin B complex: B- complex vitamins are made up of 1. All these B- complex vitamins are water soluble substances. These vitamins are necessary for healthy functioning of brain, nerves and muscles. It is present in wheat, rice and liver. They prevent individuals from being affected by diseases like beri- beri. Vitamin C: It helps in fighting against diseases like common cold, scurvy throat infections. It is present in oranges, tomatoes, lemon and guava. Mineral salts are needed in the diet in small quantities. These are obtained from table salt, green vegetables and fruits. Some important minerals are listed below. Calcium is required for the following functions. Strengthening of bones and teeth. Rich sources: Milk, meat, eggs, fish, pulses, vegetables, etc. Phosphorus is required for following functions. Strengthening of bones and teeth. ATP production during cellular respiration. Conduction of nerve impulses. Rich sources: Milk, meat, eggs, fish, pulses, vegetables, etc. Iron is required for following functions. Formation of hemoglobin in red blood cells. Rich sources: Green leafy vegetables, liver, etc. Iodine is required for following functions. Proper functioning of thyroid gland. Normal body growth. Rich sources: Vegetables, mineral water and iodised salt. Sodium is required for following functions. To control the fluids in the body. To carry nerve impulses in the body. Potassium is required for following functions. Formation of new cells. To carry nerve impulses in the body. Water is the vital nutrient which helps the body in the process of absorption of nutrients from the food. It also helps the body to get rid of toxic wastes through urine and sweat. It helps to maintain constant body temperature. It keeps our skin moist. It keeps the body soft. It provides the medium for transportation of substances in the body. Dietary fibres are necessary for smooth movement of food in the alimentary canal. They provide bulk roughage to remove the undigested waste during defecation. Balanced diet. It is the diet that contains all the principle constituents of food in appropriate quantities required by the body. In other words, balanced diet is the diet that nourishes the body with sufficient amount of nutrients required by the body. Balanced diet comprises the components like carbohydrates, proteins, fats, vitamins, minerals and sufficient amount of water. Balanced diet keeps our body fit and resistant to diseases. RDA is the Recommended Dietary Allowance which should be followed by individual in order to maintain good health. Category. Body weight (kg)Energy in kcal. Protein in gms. Fat in gms. Carbohydrate in gms. Man. 60. 28. 75. 60. Woman. 50. 22. 25. Boy. 47. 24. 50. 70. Girl. 46. 20. 60. Activity 1. Grainchain. The instructions are given to the student who can use drag and drop method of constructing a balanced diet. Activity is very interesting as student can know the information as to which food contains which specific nutrient. Go to Activity. Activity 2. Intel. co. uk has created an interactive lesson which brings in the information about the food and nutrients in it. It also explains the significance of balanced diet. It has also illustrated the roles of each type of nutrients present in our food. Additional information is given through questions in the form of quiz. Students are tested for their knowledge on balanced diet. Correct answers are also provided in case of mistakes. Go to Activity. Activity 3. Mrcjcs. com has demonstrated the role of balanced diet in human beings. It provides more information in simple language about the nutrients in the balanced diet. The animated video is colourful and based on cartoon template to make it interesting to the student. Important terms and information regarding the nutrients are highlighted with small captions being scrolled at the bottom. Go to Activity. . No answers. Be the first to answer. Beriberi refers to a cluster of symptoms caused primarily by a nutritional deficit in Vitamin B.. Example: The most common natural ma..
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