Essential nutrients include substantial quantities of macronutrients; carbohydrates, protein, fats and water, plus small quantities of micronutrients, vitamins and minerals (Rolfes, Pinna, Whitney, 2009). Cheraskins studies have shown that an optimal diet is essential to optimum health, however his finding have also shown that even with an
Good nutrition is the balance of an adequate diet combined with with regular physical activity and is essential for good health. Inadequate or poor nutrition can lead to decreased health and lowered immunity increasing the risk of disease. Insufficient nutrition can also result in impaired mental and physical development. Once food is ingested by the body it can be broken down into macro or micro nutrients. Macro nutrients are the structural, energy providing parts of food they are required in small amounts by the body.
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.
Three Day Food Intake SCI220 November, 1 2011 Three Day Food Intake My personal three day food intake average was a little over 2200 calories per day. Completing meals healthier and with lower calories will help me stay healthy and lose weight. The average calorie intake for a person my age and weight is over 3600 calories (iProfile 2.0, 2011). Eating foods low in fat and sugars will not only help me lose weight, but also make my body feel better. Compared to my previous one day food intake of 5600 calories this three day diet is noticeably better.
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. I will be providing two food sources for each nutrient in which I was deficient that would have increased that specific nutrient level. The following nutrients, including vitamins and minerals were under an eighty percent. Kilocalories (68.1%) Two good food sources that would increase this nutrient in my diet would be more protein such as fish, and legumes. Seeds, nuts, vegetables, and fruits would also be a great way to obtain more kilocalories in my diet.
Understand Your Fats and Fiber Samantha Erlitz SCI/241 October 10, 2013 Diana Layne Understand Your Fats and Fiber There are several types of fat, and fat is important to a healthy diet, but in the right quantities. Every gram of fat contains nine calories, regardless of the type of fat you consume. There are also certain fats that are healthier than others and some that are easier to recognize versus hidden fats. “A saturated fatty acid is one in which all the carbons in the fatty acid chain are saturated with hydrogen atoms.” (Grosvenor & Smolin, 2006) These fats can be most commonly found in animal foods, and dairy products. Unsaturated fats tend to be liquid, and do not contain the hydrogen saturation that the saturated
A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat and moderate in calories, but individuals have to pay attention to their food choices, especially the carbohydrates which can lead to excess weight if eaten in large amounts. The biggest risk factor for diabetes mellitus is being
Monitoring my nutrient intake will also assist with weight loss which will improve the issues that I have with my knees. I would like to achieve the goal of exercising at least 3 times a week and eat a healthy diet which will result in a weight loss of 100 pounds which is my ultimate goal. I also have the goal of keeping a food diary which will assist me with the monitoring of my nutrient intake. This will assist me in knowing which foods I must decrease in eating and others I may need to increase in eating. I am sure that vegetables and fruits will be foods that I must increase intake.
Understand Your Fats and Fibers SCI 241 April 24, 2014 Understand Your Fats and Fibers There are healthy and unhealthy fats such as monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. Tran’s fats, and Saturated fats, are used in the manufacture of food to help it stay fresh longer. They are known as “bad fats” because they increase your risk of disease and elevate cholesterol. Saturated fats and Tran’s fat raise the cholesterol in the human body. Saturated fats are fats that consist of triglycerides containing only saturated fatty acids.
Instead, try some changes to your diet to include some of these stress-reducing foods. Stress-Reducing Foods Foods rich in vitamin B. These include oatmeal, lentils, chickpeas, quinoa, brown rice and other whole grains. Foods high in vitamin B have a calming effect on the body, helping to melt away feelings of stress and anxiety and enhance your mood. Foods rich in vitamin C. Citrus fruits, red peppers, spinach