Nutrition and feeding

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

Types of nutrition

• Carbohydrates –

Carbohydrates are nutrients that provide energy and our main source of energy. They are easily digested and broken down into glucose, which the body uses to perform its many functions. The body receives 4 calories for 1 gram of carbohydrates consumed.

Carbohydrates are grouped into

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

and according to the glycemic index it is grouped into low, moderate and high

Glycemic index that shows a measure of how high and how fast blood sugar levels change after eating carbohydrates. The higher the glycemic index, the greater the rise in blood sugar and the longer it will take to return to normal. For a healthy diet, it is best to focus on foods with a low glycemic index and it also depends on physical work. Foods with a high glycemic index have been linked to elevated risks of heart disease and diabetes.

Requirement of carbohydrates in our diet:

Carbohydrates should account for 45% to 65% of the calories in your diet, which is approximately 225g – 325g of carbohydrates for someone on a 2,000 calorie diet.

Healthy and unhealthy sources of carbohydrates in our food:

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

Less healthy carbohydrate sources include white bread, cakes, 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 a fundamental part of the diet. One of the energy sources and important in relation to 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 fat and unsaturated fat.

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

A high intake of saturated or trans fatty acids can have adverse effects on health.

Foods that contain polyunsaturated fats are essential for good health and overall health. Found in seafood such as tuna, mackerel, and salmon, as well as tree nuts and canola and linseed oils.

• Fiber –

The indigestible fibrous portion of our diet 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 helps regulate the body’s use of sugars, which helps control hunger and blood sugar.

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

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

• Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent 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 they are involved and help in the formation of bones and teeth. People have different requirements, depending on their age, gender, physiological status (eg pregnancy), and sometimes their health. Some minerals are needed in greater amounts than others, for example, calcium, phosphorus, magnesium, sodium, potassium, and chloride. Others are required in smaller amounts and are sometimes referred to as trace elements, for example iron, zinc, iodine, fluoride, selenium, and copper.

Protein: Proteins are made by combining smaller amino acids. Proteins in the diet are known as macronutrients and provide energy (calories) to the body. There are 20 amino acids that are used to make proteins.

Since all cells and tissues contain protein, it is essential for the growth and repair of muscles and other body tissues. Hair and nails are mainly made up of protein. It also uses protein to make enzymes, hormones, and other chemicals in the body. Protein is an important component of bones, muscles, cartilage, skin, and blood.

Each gram of protein contains 4 calories. The Reference Nutrient Intake (RNI) is set at 0.75 g of protein per kilogram of body weight per day for adults.

Protein sources include meat products (hamburger, 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 maintain normal physiological function. Vitamins don’t give you calories or energy, but they 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 large quantities in the body and any excess is lost through 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 additional nutrients. Water is a nutrient unto itself, helping every cell in your body to function properly as a vehicle for transporting other nutrients because 60 percent of the human body is made up of water.

• Water regulates body fluids

• Water helps with digestion and makes you feel full (so you eat less)

• Water prevents muscle fatigue and dehydration.

• Water supports the kidneys’ process of removing toxins from the body.

To meet the Institute of Medicine’s water consumption recommendations, men should drink about 13 cups of non-alcoholic liquids per day, while women should drink about 9 cups.

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