Health and Nutrition

Health and Nutrition goes hand in hand. In this article you will find information on the nutrients that support health for the young, the expecting, the active, the beauty conscious and the elderly. Subject to the different categories, the nutrient intake is different. For the young they need the nutrients to grow and develop, for the active they need nutrients that provide more energy, for the beauty conscious its a lean diet and for the elderly, they need sustenance.

1. Human Nutrition

This the basic fundamental. We need food to grow, to replace, to reproduce, to mend and stay healthy. Food is one of the greatest pleasures on earth and within reach of us all. It provides relief from hunger and gives a feeling of comfort and security.

2. Humans need food to grow

The body requires food or the nutrients in food to cater for the different functions of the body. The 6 categories of nutrients are: Carbohydrates, Proteins, Fats, Vitamins, Minerals and water.

3. Energy Nutrients

Energy Food is the basic fundamental need of the body and it supplies calories for energy building. Calories is the measurement of energy supplied by carbohydrate, protein and fat content of food. When we take in more calories than the body needs, the excess is stored as fat for later use. The storage is drawn upon when the calorie intake is less than needed and hence reducing the fat storage and thus lower our overall body weight.

4. Vitamins and Minerals

Vitamins help in the formation of energy in body tissues and help protect the body from various diseases while Minerals serve as structural formation of body tissues, needed to regulate energy formation and nervous system function and water balance.

Important note to take away is water soluble vitamins are not stored in the body in large amounts. Once the intake stop, vitamin deficiency shows up.

5. Antioxidant Nutrients

Beta-carotene,vitamin E and C, and selenium (an essential mineral) function as antioxidants, repair or prevent damagae to cells from the exposure to oxygen, ozone, smoke and others. Insufficient antioxidant nutrients in the body can lead to early aging, some types of cancer, inflammation of the lungs, bronchitis, heart disease to name a few. Eating 5 or more servings a day of fruits and vegetables will assure better levels of antioxidants in the body.

6. Building a Healthy Diet

Eating a healthy diet has to also mean eating the food you enjoy otherwise it would be too hard to keep up and the diet plan will not last long. It requires planning and choosing the nutritious food that you enjoy.
Eat a variety of nutrient food plus vegetables and fruits, whole-grain products, low fat and fat free milk.
Eat food that is low in calorie, low in saturated and trans fat, cholesterol, salt and added sugar.
Choose food with monounsaturated and polyunsaturated fats and lean meats
Engage in regular physical exercise at least 30 mins per day
Choose fiber rich foods.
Minimum alcoholic drinks.

7. How much should one Eat?

Grains - Eat at least 120gr of whole grain cereal, bread, rice or pasta daily.
Vegetables - at least 6-7 servings per day. Eat dark green leafy vegetables such a spinach, broccoli, yellow orange vegetables, such as carrot and sweet potatoes, and also dry beans and peas.
Fruits - At least 6-7 servings per day, stay away from sugared fruit juices.
Milk - Go for low fat or fat free. Substitute with lactose free product if you are allergic to milk.
Meat - go lean, choose white meat over red. Remove the skin from chickens. Eat more fish, beans, peas and nuts. Grill, steam, broil or bake it. at at least half of the portion is whole grain.

8. Staying healthy mentally and physically

Find a balance between food and physical activities. Work out 30 minutes daily, or 45 minutes if you are looking to keeping your weight down. Limit intake of fat, sugar and salt.
Sleep well, worry less.

9. Personal Hygiene

Personal Hygiene refers to the care practices in all aspects of living. It is employed as a preventive measure to reduce, control and manage the spread of infectious disease.

Moderation is the key when we make our daily choice on the lifestyle we want to lead. Our physical and mental health is all up to us. So, take the path to healthy longevity.

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