NUTRITION ,BALANCED DIET AND HEALTH TIPS!!!!!

 NUTRITION:

Nutrition is process by which organism utilize food substance. Essential nutrients includes a protein, carbohydrate, fat, vitamin,minerals

Nutrition includes

 Ingestion

Aborption

Assimilation

Biosynthesis

Catabolism

Excretion

WHICH FOOD IS RICH IN WHAT?? 

1) PROTEIN:

- Legumes(beans) +Grain

e.g Peanut butter sandwich

-Meat

-Nuts

-Egg

-Soyabean

-Chicken

-Fish

2) CARBOHYDRATE:

- Grains(Rice, corn etc) 

-Vegetables like potato 

Carbohydrate with high glycemic index

High glycemic index means sugar(Carbohydrate) which increase risk of diabetes, obesity

This includes

-Sugary beverage

-Cornflakes

-Bakery items like bread, cookies, pastries

-Rice

-Potato

Carbohydrate with low glycemic index

Low glycemic index means carbohydrate with low risk to develop diabetes, obesity

This includes

-Pasta

-High fiber diet

-Oat meal

-Milk

-yoghurt

-Whole fruits

3) FATS:

Saturated fats:

Provides concentrated energy

Includes

-Butter

-Lard

This type of fat promote high cholesterol level

Monosaturated fats:

Healthy form of concentrated fat

Includes

-olive oil

-Canola

-Peanut oil

Polysaturated fats:

1) Omega-3-fatty acid

-Fish oil

-Flax and canola

2) Omega-6-fatty acid

-Corn

-Peanut

-Sesame

-Sunflower

-Safflower oil

Trans fatty acid:

When hydrogen is added to unsaturated fat makes trans fat

We get it when we reuse the oil which was used to fry things

Includes

-Cakes pie

-Chips, cracker

-Deep fried fast food

-Packaged cookies

-Whipped topping

Cholesterol :

Another type of fat found in cell

This can be 

1) Bad cholesterol

2) Good cholesterol

EXCESS TRANSFAT, CHOLESTEROL, SATURATED FAT INCREASE BAD CHOLESTEROL AND INCREASES RISK OF ATHEROSCLEROSIS WHICH LEADS TO CORONARY ARTERY DISEASE RESULTS INTO HEART ATTACK

                                      

 4) MINERALS

Calcium:

Rich source is

-Milk

- Yoghurt

-Cheese

-Soy milk

-Tofu

-Canned salmon

Magnesium:

-Leafy greeny Vegetables

-Nuts

-Sea food

-Whole grain

-Meat

Iron:

Important in menstruating female as they lose blood resulting in loss of iron

Rich source includes

-Meat

-Fortified cereal

-Greeny leafy vegetables

-Beans

Iodine:

Source are variable

Usually we get our major part of iodine from Fortified Salt which we use As table salt

This can be found in seafood also

Zinc:

Helps in wound healing, prevents hair loss

Rich source includes.

-Dairy products

-Beans

-Fortified cereals

-Nuts

(5) VITAMINS

Vitamin-A

Rich in

-Carrot

-leafy vegetables

Vitamin-B1

Rich in

-Fortified bread

-cereals and pasta

-Whole grain

-lean meat

-fish

-Dried beans

-Peas, soyabean

Vitamin-B2

Rich in

-Lean meat

-Egg

-Legumes

-Dairy products

-Green leafy vegetables

-Nuts

Vitamin-B6

Rich in

-Cereal grain

-legumes

-carrot, spinach, peas

-Milk, cheese

-fish

-Egg

-liver

-Flour

Vitamin-B12

Rich in

-Egg

-meat

-Poultry

-Shellfish

-Milk and milk products

Vitamin-C

Rich in

-In all fruit in some quantity

-Green pepper

-citrus fruit(oranges, lemon) 

-Strawberry

-Tomato

-Broccoli

-Turnip

-Mango

-Pappaya

-Watermelon

-Sprouts

-Cauliflower

-Cabbage

Vitamin-D

Rich in

-Fish

-Fish oil

-Mostly converted by SUNLIGHT

Sunlight convert cholesterol into vitamin-D

Vitamin-E

Rich in

-Almonds

-Sunflower seed and oil

-Peanut

-Hazel nut

-Corn oil

Vitamin-K

Rich in

-Bacteria in gut

-Cabbage

-Cauliflower

-Spinach

-Green leafy vegetables

-Soyabean

                    

BALANCED DIET

Balance diet offers Around 60-70% of total calories From Carbohydrates , 10% from protein, 20-25%From fat

Benefits of balanced diet:

1.Improves strength of immune system

2.Prevent weight gain

3.Balance diet provides Nutrients and avoid Nutritional deficiencies

4.Healthy eating can prevent risk of developing certain disease like cancer, Heart disease, diabetes

5.Reduces stress as provide higher energy 

How can we have healthy Eating?? 

1. Never skip breakfast

2.Have 3 major meal and 2 snacks between meals

(As skipping meal decrease metabolic rate) 

3.Eat raw food like salads, fruits, Vegetables juices

4.Stop when u feel full helps to maintain your weight

5.Be hydrated drink lots of water

6.Have variety of meal and not single food

7.Cereal protien to pulse protien ratio should be high

8.Eat fruits and vegetables every day

9.Remove all visible fat from food before you cook it like remove chicken skin

10.Limit stimulants like Caffeine, alcohol, refined sugar

11.Limit eating outside

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