Nutrition

Over View
Nutrition or nourishment is essential need for the cells and organisms to support life.A well-balanced diet is necessary for healthy living.Good nutrition alleviates many health problems and prevents large number of diseases.

Contents:

Nutrients

Carbohydrates
Fat
Fiber
Protein
Minerals
Vitamins
Water
Sports nutrition
Malnutrition



Carbohydrates
Carbohydrates are the best source of energy for the human body.They can be converted easily into glucose, the form of energy used by the body.
Excessive intake of carbohydrates can imbalance the body's blood sugar level which may result in tiredness and irritation.The carbohydrate intake can be balanced with protein, a little fat and fibre.

Carbohydrates are of two types: Complex and Simple.

Complex carbohydrates

Complex carbohydrates are present in starch and starchy food.As natural starches complex carbohydrates are present in: Brown Rice, Barley, Bananas, Nuts, Potatoes, Root Vegetables, Wholemeal cereals and Wholemeal flour.
As refined starches carbohydrates are present in: Confectionaries, White Flour and White Rice.



Simple carbohydrates


Simple carbohydrates are found in both a natural and refined form.Natural carbohydrates are found in fruits and vegetables.
Refined carbohydrates are found in: Confectionaries, Honey, Jams and Jellies and Soft Drinks


How much carbohydrates are needed?


As recommended by the British Nutrition Foundation half of our energy needs in our daily diet should be obtained from the carbohydrates.For women 47.7%, for men 48.5%.

Gram for gram carbohydrates contain less calories than fat, protein and alcohol:

• 1g carbohydrate contains 3.75 calories.
  
  
• 1g fat contains 9 calories.
  
  
• 1g protein contains 4 calories.
  
  
• 1g alcohol contains 7 calories.
  

Fats
Everyone needs some fat in his/her daily diet.Fat provides us concentrated energy with fat-soluble vitamins A, D, E and K.
Fat is also needed for hormone metabolism, to protect the internal organs and to prevent excessive loss of body heat, for healthy skin and hair and tissue repair.

Main types of fat: Saturated and Unsaturated.

Saturated fat
Animal fats are saturated, having excessive amount of fat.These fats are harmful for having high cholesterol level, they can be a cause for the chronic diseases like heart trouble, stroke and certain cancers.

Saturated fats are found mainly in following products: Meat, Cheese, Eggs, Butter and Full Fat Milk.

Unsaturated fat
Unsaturated fats come from vegetables and fish.They are generally in liquid form at room temperature.

Good sources of unsaturated fats are: Vegetables, Nuts, Seeds, Salmon, Herring and Tuna.

General Advice
For healthy living reduce the intake of saturated fats.

Replace red meat with white meat

Cook with vegetable oil instead of butter or lard

Dress salads with nut oil instead of mayonnaise


Protein
Protein is building block of our body.A basis of human body structure.It is a must for the growth of cells and tissue repair.
In human body proteins are composed of different combination of compounds called amino acids.Protein molecules form hormones, muscles, enzymes, organs and other tissues.

Types of amino acids

essential amino acids: These are not made by the body so they are obtained from food.Essential amino acids are found in meat, eggs, dairy products and fish.Another source of essential amino acids is plant protein.This type of protein is found in pulses, beans, cereals, nuts and grains.

Proteins should make about 45 gms to 50 gms of your daily diet.

Fibre
For a healthy balanced diet, it is important to include fibre in it.Plant products are the sources of fibre.However, fibre is not a nutrient and contains no calories or vitamins, so it cannot be absorbed by our body.

The advantages of fibre are as follows:

1.It makes the digestive system to digest food and absorb other nutrients.

2.Fibre controls our blood sugar level.

3.It also lowers blood cholesterol level.


Fibre is of two types: insoluble and soluble.

Insoluble fibre
Insoluble fibre mainly consists of cellulose and lignin.It helps to provide bulk to the intestinal contents making the stool soft, so that it can pass out easily.This type of fibre prevents constipation.Insoluble fibre is found in brown rice, maize, beans, fruits, pulses, whole meal cereals and whole meal flour.

Soluble fibre
Soluble fibre contains gums and pectin and it also absorbs water.This fibre helps to lower blood cholesterol and blood sugar levels.It is found in friuts and vegetables such as apple, citrus, barley, pears, strawberries and oats.

Tips

Start the day with a high-fibre cereal

Add lentils, barley, brown rice or cracked wheat to casseroles and soups.

Finish a meal off with an orange or have a citrus fruit

Replace white bread with wholegrain.

Minerals
Minerals are chemical elements required by living organisms.The term "mineral" is archaic,the definition is to describe ions, not chemical compounds or actual minerals.Sometimes these "minerals" come from natural sources such as ground oyster shells.Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt".

Vitamin A

Vitamin A is found in food from animal sources and it is also produced synthetically. Vitamin A is important for the eyes and skin, and for normal growth.

Important information about vitamin A:Do not take more vitamin A than is prescribed for you or than is recommended on the package. Too much vitamin A can be dangerous.


Vitamin B12
Vitamin B12 is used in making DNA, the building block of genes, and in maintaining healthy nerve and red blood cells. Early signs of trouble include fatigue and dizziness. Over time the consequences of B12 deficiency are more serious, including nerve damage, severe anemia and even dementia.

Vitamin C
Researchers have long known that vitamin C is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue. Failing to get enough vitamin C causes inflammation of the gums, scaly skin, nosebleed, painful joints and other problems associated with scurvy.

Water

About 70% of the non-fat mass of the human body is made of water[citation needed]. To function properly, the body requires between one and seven litres of water per day to avoid dehydration.The amount depends on the level of activity, temperature, humidity, and other factors.With physical exertion and heat exposure, water loss will increase. water intake is needed by healthy people, although some experts assert that 8–10 glasses of water daily is the minimum to maintain proper hydration.About 20 percent of water intake comes in food, while the rest comes from drinking water and assorted beverages. Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapor in the exhaled breath.

Sports nutrition

Protein

People who exercise at greater intensity, and especially those whose activity grows muscle bulk, have significantly higher protein requirements.Active athletes playing power sports engaged in muscle-development training, and elite endurance athletes,require approximately 2 grams of protein per day.Older athletes seeking primarily to maintain developed muscle mass require 2 to 3 g per day.

Water and salts

Water is one of the most important nutrients in your sports diet. It helps eliminate food waste products in your body, regulates body temperature during activity, helps digest, is involved in converting food into energy and helps lubricate joints.Maintaining hydration during periods of physical exertion is key to peak performance.

Additional carbohydrates and protein before, during, and after exercise increase time to exhaustion as well as speed recovery. Dosage is based on work performed, lean body mass, and environmental factors, especially ambient temperature and humidity.

Carbohydrates

The main fuel used by the body during exercise is carbohydrates, which is stored in muscle as glycogen- a form of sugar.Because the amount of glycogen stored in the body is limited, it is important for athletes to replace glycogen by consuming a diet high in carbohydrates.Meeting energy needs can help improve performance during the sport, as well as improve overall strength and endurance.

Malnutrition
Malnutrition refers to insufficient, excessive, or imbalanced consumption of nutrients.the diseases of malnutrition are most often associated with nutritional imbalances or excessive consumption.Although there are more people in the world who are malnurished due to excessive consumption,which is caused due to insufficient nutrition — the lack of nutrients necessary for the growth and maintenance of vital functions.