Diet And Nutrition
Nutrition play a big role in our lifestyle. They are so important in our body. We need balanced meals in order to stay healthy.
We can’t be short of diet and nutrition. Food is essential for life as it is the source of energy and nutrients. Nutrients
are substances obtained from food and used in the body for releasing energy, promoting growth, maintaining, and repairing
body tissues and sustaining all life processes. Nutrients are classified into two groups, macronutrients and micronutrients.
Nutrients are the basic necessity for our existence. If we don’t
look after our diet and nutrition, we might have eating disorders.
Food is the main energy for our life. Nutrients are chemical components present in food. When consumed in adequate
amounts, nutrients fulfill all the functions of food in the body. Body needs each and every nutrient in a specific amount everyday. Our diet
should include appropriate calories and various nutrients. The diet must supply plentiful energy to support our growth. Body
weight depends on our control of the balance between energy intake and energy expenditure.
Macronutrients include water, fats, proteins and carbohydrates. Water
is a vital food substance. Water makes up 85 percent of blood, 70 percent of muscles, and about 75 percent of the brain in
our body. We must drink the equivalent of eight to ten ounces of water everyday to replace such losses. Water includes the
soup, soft drinks, tea, coffee and other drinks we take. They contain mainly water. Fruits are good sources of water, too.
are made up of three elements of Carbon, Hydrogen, and Oxygen. These elements are arranged together will define the characteristics
of the fat and will determine whether it is saturated and unsaturated. Fats
act as a food reserve. Fat is a concentrated energy source, which provides nine kcal for each gram of fat. Fat can be divided
into saturated fat and unsaturated fat. Saturated fats include the butter, cheese and meat. Unsaturated fats include corn,
sesame and sunflower oils.
Proteins are large molecules which contain carbon, hydrogen, oxygen
and nitrogen atoms. Proteins are important for growth. One
gram of protein provides four kcal. The basic units of proteins are amino acids. The amino acids supplied from dietary protein
are needed for synthesis of body proteins in muscles, organs, bone and skin, and for synthesis of enzymes, certain hormones,
antibodies. Proteins are found in many foods, such as fish, eggs and milk. Deficiencies of protein or of one or more of the indispensable amino acids
will lead to reduced growth in children or loss of muscle mass in adults and lack of B6 and B-12 may cause anemia, smooth
tongue, muscle twitching. Carbohydrates are food substances which contain carbon, hydrogen and oxygen atoms in a fixed ratio.
Carbohydrates are the principal dietary source of energy. They are comprised of simple carbohydrates, complex carbohydrates
and dietary fibers. Carbohydrates provide us with energy for metabolism. Carbohydrates
are found in the foods such as sugars.
Micronutrients often refer to minerals and vitamins. Minerals are
needed to maintain the delicate cellular fluid balance, to form bone and blood cells, to provide for electrochemical nerve
activity, and to regulate muscle tone and activity. Minerals provide the elements we need for our body. These elements include
sodium, calcium, iron, phosphorus, iodine, potassium, magnesium and chlorine. Vitamins help to control the metabolism, so they are important for health. Vitamins are present in a large variety of
can be divided into fat soluble and water soluble. Fat soluble include vitamins A, D, E and K. Water soluble includes vitamin
C and B-complex. Vitamin A plays a central role in
tissue development and maintenance. It keeps of normal vision, growth/repair and cell differentiation, health of epithelial
cells, fetal development, protection against infection, lower cancer risk. Vitamin D is useful for preventing and treating vitamin D-deficiency bone diseases. Vitamin E is an
essential fat-soluble vitamin. Vitamin K is necessary for the conversion of osteoclasis
to its active form. Vitamin K includes dark leafy greens such as spinach, broccoli, sprouts. Vitamin C is also known as ascorbic acid. It is needed for the synthesis and repair of connective
tissue. Vitamin B-complex are B6 and B-12, which help make red blood cells and maintain nerve cells.
provide their bodies with too many or too few nutrients or without control, they might develop eating disorders. Anorexia
and Bulimia are examples of the eating disorders. Anorexia is an eating disorder
where people starve themselves. Anorexia usually begins in young people around the onset of puberty. Individuals suffering
from anorexia have extreme weight loss. Weight loss is usually 15% below the person's normal body weight. People suffering
from anorexia are very skinny, but are convinced that they are overweight. Weight loss is obtained by many ways. Some of the
common techniques used are excessive exercise, intake of laxatives and not eating. Actually those common techniques also for
Bulimia, too. Bulimia is a disorder that is characterized by recurrent episodes of binging and purging, in which
the sufferer often channels emotional problems through food. They feel a lack of control during the eating binges.
In short, diet and nutrients are very important for us. They support our
health. Food is important in our life. It is the origin of energy and nutrients. Nutrients are assorted into macronutrients
and micronutrients. They are very important in our bodies because they help us to build bodies and be healthy. If we don’t
control our diet and nutrition, we might develop eating disorders.