Nutrition and food

Nutrition and food

“Nutrition is the process of absorbing nutrients from the foods you eat.”

Types of nutrition

• Carbohydrates –

Carbohydrates are energy-providing nutrients and our main source of energy. They are easily digested and are broken down into glucose, which the body uses to carry out its numerous functions. The body receives 4 calories for every 1 gram of carbohydrates consumed.

Carbohydrates are grouped into

simple carbohydrates (sugar), complex carbohydrates (fiber) and starch.

and based on the glycemic index, it is grouped into Low, Medium and High

The glycemic index shows how high and how quickly blood sugar levels change after consuming carbohydrates. The higher the glycemic index, the greater the increase in blood sugar and the longer it takes to return to normal. For a healthy diet, it is best to focus on foods with a low glycemic index, and this also depends on physical work. Foods with a high glycemic index have been linked to an increased risk of heart disease and diabetes.

Carbohydrate requirements in our diet:

Carbohydrates should make up 45% – 65% of the calories in your diet, which is approximately 225g – 325g of carbohydrates for someone on a 2000 calorie diet.

Healthy and unhealthy sources of carbohydrates in our food:

The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits and beans.

Unhealthier sources of carbohydrates include white bread, pastries, sodas and other highly processed or refined foods. These elements contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

• Fats –

Fats are an essential part of the diet. One of the sources of energy and important in terms of fat-soluble vitamins.

1 gram of fat provides 37 kJ (9 kcal) of energy. Foods that contain a lot of fat provide a lot of energy.

There are different types of fat, including saturated fats and unsaturated fats.

Saturated fats are usually solid at room temperature, while unsaturated fats are liquid.

High intake of saturated or trans fats can have adverse health effects.

Foods containing polyunsaturated fats are essential for good health and overall health. This is found in seafood such as tuna, mackerel and salmon, as well as nuts and canola and flaxseed oils.

• Fiber –

The fibrous indigestible part of our diet that is essential for the health of the digestive system.

Fiber is a type of carbohydrate. Although most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules and instead passes through the body undigested. Fiber regulates the body's sugar consumption and keeps hunger and blood sugar in check.

Fiber should make up at least 5% of your daily calorie intake. Children and adults need at least 20 to 30 grams of fiber per day for good health and consume 2,000 calories daily. Fiber comes in two types, both of which are beneficial for health:

• Soluble fiber, which dissolves in water, can help lower both glucose levels and blood cholesterol levels.

• Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and preventing constipation.

• Minerals – Minerals are inorganic substances and essential nutrients that are needed in small amounts to stay healthy. Minerals do not give you energy or calories, but are involved and help in the formation of bones and teeth. People have different needs depending on their age, gender, physiological state (e.g. pregnancy) and sometimes their health status. Some minerals are needed in greater quantities than others, e.g. B. Calcium, phosphorus, magnesium, sodium, potassium and chloride. Others are needed in smaller amounts and are sometimes referred to as trace elements, e.g. B. Iron, zinc, iodine, fluoride, selenium and copper.

Protein – Proteins are made by combining smaller amino acids. Proteins in food are known as macronutrients and contribute energy (calories) to the body. There are 20 amino acids used to build proteins.

Because all cells and tissues contain protein, it is essential for the growth and repair of muscles and other body tissues. Hair and nails are mostly made of protein. They also use protein to make enzymes, hormones and other body chemicals. Protein is an important building block for bones, muscles, cartilage, skin and blood.

Each gram of protein contains 4 calories. The reference nutrient intake (RNI) for adults is 0.75 g protein per kilogram of body weight per day.

Sources of protein include meat products (hamburgers, fish, chicken), dairy products (cheese, milk, yogurt, cottage cheese), eggs, tofu, lentils and soy milk.

Vitamins – Vitamins are organic compounds that are essential in very small amounts to support normal physiological function. Vitamins don't give you calories or energy, but they do help you stay healthy.

There are two types of vitamins: water-soluble and fat-soluble.

Water-soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folic acid. They are not stored in the body in large quantities, and any extra is lost through your urine.

Water and fat-soluble vitamins play an important role in many chemical processes in the body. Fat-soluble vitamins include vitamins A, D, E and K and can be stored in your body. High amounts of fat-soluble vitamins are not recommended as they can cause health problems.

• Water – Water contains no calories and is not a source of fat, protein or carbohydrates. Although pure water does not contain any additional nutrients. Water is a nutrient in itself and helps every cell in your body to function properly as a transport for other nutrients, since 60 percent of the human body is made up of water.

• Water regulates body fluids

• Water helps with digestion and fills you up (so you eat less)

• Water prevents muscle fatigue and dehydration

• Water supports the kidney's process of ridding the body of toxins

To meet the Institute of Medicine's water intake recommendations, men should drink approximately 13 cups of non-alcoholic liquids per day, while women should drink approximately 9 cups