I need a little more grain consumption to meet my recommended amount. Eating grains as part of a healthy diet can help reduce the risk of heart
Foods made from milk that retain their calcium content are part of the group 2) Identify sources of essential nutrients • Carbohydrates - fruits, breads and grains, starchy vegetables and sugars • Protein – meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds • Fat – omega-3-rich foods like fish, walnuts and vegetable-based oils • Vitamins –citrus fruits, strawberries and peppers • Minerals –bananas, potatoes and tomatoes. • Water – water , vegetables, fruit, meat, fish, eggs, soups 3) Explain the role of essential nutrients for health • Carbohydrate - supplies energy ,assists in the utilization of fats • Protein - helps build and repair body tissue, helps build antibodies • Fat - supplies energy, aids in the absorption of fat-soluble vitamins • Vitamins - Vitamins help to regulate chemical reactions in the body • Minerals - contains calcium and magnesium are important for bone structure, and
Sugar Is soluble in water. Glucose and fructose are the sugar, Starch Is Insoluble in water and mostly found In rice, wheat and potato. Excess carbohydrate In the body Is stored In the liver In the form of glycogen. Cellulose maintains healthy digestive system. Fats- The fats are the compounds of carbon, hydrogen and oxygen.
Liver breaks down carbohydrates into glucose which the body uses for sugar. Heart needs to beat, brain needs energy to maintain vital functions and we need to replace cells. Starch: the food standards agency recommends that a third of the food we eat should come from starchy foods like pasta, bread, rice, potatoes and chapattis. Starchy food sometime referred to as compound carbohydrates; liberate energy more little by little than sugars, so they will keep you contented longer. Starch is the most important carbohydrate in the human diet.
I need to analyze the types of carbohydrates that I am consuming and make sure that the majority are whole grains and nutrient dense. Protein 14.6% of kCal’s from my intake came from protein and according to the AMDR’s range of 10-35%, my protein intake is on the low side. I have to consume more protein to decrease my disease risk. Some examples of food that I should add to my diet are legumes, fish and skinless poultry. With the help of the Intake Compared to DRI report I was able to identify the nutrients in which I was deficient in during my three day analysis.
To meet your daily mineral needs you should choose foods from the four food groups: grain products, milk, meat and vegetables and fruits. The functions and sources of minerals are: • Calcium; helps keep teeth and bones strong, and then it slows bone loss as you age. Help heart work properly. Sources are; milk, cheese, tofu with add calcium, sardines and salmon w/bones, and calcium fortified orange juice • Iron; carries oxygen to all the body parts and keeps you from being tired. Food sources; Meat, fish, tofu, organ meat, iron fortified flour, pasta bread, cereal and molasses.
Protein is needed in the diet for growth and repair of the body. Protein protects the body form infections and disease. Protein is also a good source of some vitamins and minerals. The best foods to be included in the diet to get protein into your body would be dairy products, meat, fish and eggs. Carbohydrates is needed in the diet for energy and warmth, once there is carbohydrates in the body it keep us going throughout the day.
(Byrnes, 2002). Iron is a basic piece of numerous proteins and chemicals that main fair good health and in humans it plays an essential role as a component of proteins which is involved in oxygen transport. Heme iron (a dietary iron) is found in animal foods that initially contained hemoglobin, for example red meat (Office of dietary supplements at the Nation Institute of Health, 2010) Moreover, the role of read meat in a diet designed to manage blood pressure. It is estimated that almost one third of the children below the age of five in the developing world are stunted (UNICEF,
Iron is essential for producing red blood cells and transporting life giving oxygen to the organs of the body. The entire body from the finger nail to the vital organs relies on minerals daily to help them function properly. Mineral is essential to the body and is need in the daily diet; some Sources for these important minerals are from the food we eat daily. It is important to choose the food from all four food groups: vegetables and fruit, grain products, milk and alternatives as well as meat and alternatives. Example; dark leafy greens, avocado, bread, pasta and breakfast cereal, Milk, cheese, yogurt, soybeans, firm tofu, liver, meat, poultry, fish and seafood.
Vitamins A, D, E, and K are fat soluble. (Young & Anderson, 2008) Vitamin A plays an important role in many bodily functions such as bone growth, cell division, reproduction, vision, and gene expression. The eyes and skin, as well as mucus membranes in the nose, mouth throat and lungs also require vitamin A for moisture. Good sources of vitamin A include dairy products, liver, and fish. Beta carotene, which is found in fruits and vegetables, can be converted by the body into vitamin A.