Nutrition, Small Changes to Eat Healthy & get Big Impact : A step by step guidance for good health.

    What is Nutrition?

    Nutrition is a vital component to overall wellness & health. It is a chemical component needed by the body to provide energy. It build & repair tissues, carry oxygen, digest foods, regulate hormones &  life process. It is the biochemical process about eating a healthy and balanced diet.

    There is a connection between lifetime nutritional habits and the risks of many chronic diseases like, cardio vascular disease, diabetes, cancer. A Well balanced diet  can prevent such condition and improve energy level to overall health & wellness. The basis nutrition is FOOD.


    What are the  types of Nutrition?

    Nutrition Classified

    1.

    According to Function

     

    Function as Energy giving, body building, body regulating.

    2.

    According to Chemical Nature

    According to chemical properties:

    1.Organic-Carbohydrates, Proteins, Lipids &  Vitamins

    2.Inorganic- Water & Minerals

    3.

    According to Essentiality

     

    Calcium, Potassium, Dietary Fiber, and Vitamin D

    4.

    According Concentration

     

    Foods rich in antioxidants, healthy fats, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin C, vitamin E, and folic acids. It can help to Brain focused & improve memory.

    The amount of a nutrient in a defined volume of Water. It  reduces the weight and volume of a food. Lastly,  Fat is the most concentrated source of calories.

    There are different kinds of Nutrient/Elements in Food & they generally classified into 7 most important types. Although each of them take a major part of nutrients perform different & unique function in our body together & contribute to our good health.


    Types of Nutrients/Elements

     No

    Element

    Source

    1.


    Carbohydrates.

     

    Major source of our body come mainly from grains like, Rice, Noodles, Besides, Fruits, Root vegetable, Dry beans & Dairy products.

    2.

       Proteins

    Good sources of Protein like, Meat, fish, Seafood, Eggs, Dairy products, Dry Beans and Bean products. Major function are building, repairing and maintaining healthy body tissues.

    3.

     

          Fats.

     

    Fats can be found in foods like, Meat, Fish, Seafood, and Dairy products, Nuts, Seeds and Oils. It prevents heat loss in extreme cold weather and protects organs against shock.

     They take part to make cells & transporting fat-soluble vitamins such as vitamin A, D, E and K...

    4.

     

       Vitamins.

     

    Many kinds of Vitamins are coming from different foods & stay on different body metabolism like, Healthy Skin & Hair, building Bones, realizing & utilizing Energy.

    5.

     

     Minerals.

     

    Essential Nutrients which regulate many body functions like, fluid balance, muscle contraction & transmission of nerve impulses, body structure & build strong & healthy bones. Like Calcium.

    6.

         Dietary fiber.

     

    It is a indigestible part found in plant, helps stabilize blood sugar, promote gastrointestinal health and prevent constipation. It is a combination of soluble and insoluble fiber.

    7.

            

              Water.

     

    Most abundant substance in human body & is also an Essential Nutrient to maintain our health. 

    Major works are Regulation of body temperature, production of body fluids, and transportation of nutrients and removal of waste products.


















    Elements of Nutrition & Their Function

    1.Carbohydrates:

    -A primary energy source, that provides brain cells and red blood cells with energy.
    -Preventing constipation.
    -Facilitate the movement of the body’s digestive waste & prevent constipation.
    -Releases Glucuronic acid combines with some drugs and toxins from body.
    -Store energy, spare protein, prevent ketosis & make liver muscle healthy.
    -Building macromolecules & assisting in lipid metabolism.
    -Activating some beneficial bacteria & producing B group vitamins and improving the      absorption of iron and calcium.
    -Improving the flavor of the food.

    2. Proteins:

    -Building and repairing the vital components of the body, like bones and muscles.

    -Maintaining proper pH levels in the blood.

    ·         pH  2:  Stomach acid

    ·         pH 4:   Tomato juice

    ·         pH 5:   Black coffee

    ·         pH 7.4:  Human blood

    ·         pH 10:   Milk of magnesia

    ·         pH 12:   Soapy water

    -Producing enzymes and hormones & Protect the body from diseases and infections. 

    -Regulating body processes to maintain fluid and acid based balance of human body.

    -Proteins are a secondary energy source that the body relies on in case the diet did not include   carbohydrates and fats, relying on protein for energy exhaust the kidneys.

     -Supplying the body with glucose when there is a deficiency in carbohydrates and blood glucose.

    -Provides Structure & Bolsters Immune Health(skin, nail & hair).

    -Some  protein are fibrous and provide cell and tissues stiffness and rigidity.


    Unlock your potential  &  Improve your mood by eating Healthy Nutrition(Food).


    3. Fats :


    -Regulating the movement of fat-soluble compounds through cell membranes, mainly hormones and fat-soluble vitamins (A, D, E and K.).
    -Producing important compounds mainly Cholesterol.
    -Produced energy, Protect organs, control  cholesterol & blood pressure & absorb vital nutrients.

    4. Vitamins & Minerals:

    -Regulating vital processes in the body

    -Building the body’s basic compounds

    -Maintaining the health of the body’s systems

    5. Water:

     -Control normal body temperature.

     
    -Protecting the spinal cord and other sensitive organs from disease.
     
    -Disposing of wastes by urination, sweat and bowel movement.
     
    -Keeps the eyes, mouth, and nose and internal organs moisturized/hydrated.
     
    -Protect the cells of human body & carries nutrients and oxygen.
     
    -Provides lubrication gel to the joints.
     
    -Boosts skin health, kidneys health, Improves mood  & make energetic 





    If you want to feel better, eat better!

    What are the  Importance of Nutrition?

    • Boost Immunity
    • Keep teeth, skin & eye strong & healthy
    • Strong bones
    • Flexible muscles
    • Protects from Heart disease, diabetes & cancer
    • ­­Good digestive system function
    • Supports healthy pregnancies and breastfeeding
    • Control & maintain healthy weight
    • Supports brain development
    • Supports healthy growth
    • Producing enzymes and hormones
    • Protecting the body from diseases and infections
    • Make The liver and kidneys healthy

    Tips of healthy Nutrition 

    -Eat a variety of foods every day.

    -Breast-feed infants exclusively from birth 4th-6th months & then give appropriate foods while continuing breast-feeding.

    -Maintain children's normal growth through proper diet & monitor their growth    regularly.

    -Consume Fish, Lean meat, poultry/dried beans.­­

    -Eat more vegetables, fruits, & root crops.

    -Eat foods cooked in editable/cooking oil daily.

    -Consume milk, Milk products & other calcium-rich foods such as small

    -Fish & dark green leafy vegetables every day.

    -Use iodized salt, but avoid excessive intake of salty foods.

    -Eat clear & safe food.

    -For a healthy lifestyle & good Nutrition, exercise regularly, do not smoke, avoid drinking &  alcoholic.

    -Drink water as per your body requirement.

    -Skip sugar drink, use limit milk, limits juice a small glass per day.

          -Control your weight, drink green tea in proper way.

          -Chew your food slowly and steadily to enjoy its taste.

          -Enjoy eating a meal and avoid getting too full.

          -Eat small portions of food.

          -Make your daily food intake as colorful as possible.

          -Make sure that half the dish consists of vegetables and fruits.

         - Eat more fruits and vegetables and drink plenty of juice.

         -Drink water regularly, especially in hot weather or during physical activity.


    Healthy plate make happy soul & satisfied life!

    History Of Nutrition

    Nutrition is the biochemical process with the function of ingestion, digestion, absorption, assimilation, and egestion. Antoine Lavoisier is the father of Nutrition, discovered metabolism in 1770. On the other hand   Coluthur Gopalan was an Indian nutritionist.

    There are 2 type of Nutrition mode among living organisms. Such as, Autotrophic mode. Heterotrophic mode. Human is in Heterotrophic mode category.

    Food is one of the basic necessities of life for growth, differentiation, respiration, digestion, and excretion, the most complex form of life.

    There are three function of Nutrition, such as, Provide energy, Contribute to body structure, & Regulate chemical processes in the body.


    What is The My Plate?

    A plate is divided into four unequal sections to represent different food groups. In
    addition to a small blue circle on the side of the plate representing the dairy food group.

    Fruits and vegetables fill half the plate while proteins and grains fill the other half. MyPlate is that it replaced the meat section with “proteins” which include; fish, shellfish, eggs, beans, peas, nuts, and seeds in addition to  meat. The clear guidance is that basically we follow a healthy food diet in our daily day life.

     This simple model is designed to make it easy for consumers to see what an ideal meal

    should look like, without too many restrictive details.


    My Plate food category :

    1. Grains and Carbohydrates

    2. Proteins and their alternatives

    3. Fruits

    4. Vegetables

    5. Dairy Products


    Grains:

    Food:- Bread, whole grain, Oatmeal, Pasta, whole wheat, Popcorn, low fat, Rice, brown etc.

    Direction & Function:- Eat whole grains & Use  refined flour.

                                          -Control heart disease

                                          -Control blood pressure

                                          -Control  diabetes

                                          - Reduce bad cholesterol and build immunity.

                                           -Best for digestion.

     Proteins:

    Food:- Beans, Lentils, Peas, Chicken/Turkey, Eggs, Fish/Seafood, Nuts, Nut Butter etc.

    Direction & Function:- Choose fish, beans, nuts, and poultry & consume with limit.

                                             -Avoid  red meat,  canned & smoked food.

                                             - Repaired body tissue

                                              -Protect against disease

                                             - Balance  Hormones

                                              -Increase strong  Immunity power.

                                              -Create strong body structure.


    My Plate rules on my Healthy Journey! So, Smart choices, Healthy results!



     Fruits:

     Food:-  Apples, Pears, Bananas, Berries, Grapes, Lemons/Limes, Melon, Oranges, Grapefruit, Peaches, Plums etc.

    Direction & Function:- Make your dish rich in a variety of colorful fruits. 

                                            -Eating fruits is better than drinking their juice.

                                            -Fruits contain fibers and antioxidants, which can help our

                                             digesting process.

                                            -Reduce cholesterol levels. Prevent from risk of blood clots

                                             and heart attacks, stress  cancer etc.

     Vegetables:

     Food:-  Lettuce / Cabbage, Carrots, Tomatoes, Squash, Corn, Peas, Lima beans, Potatoes, Yams,

                 Beans, Broccoli/Cauliflower, Cucumbers, Onions, Garlic, Herbs, Peppers etc.

    Direction & Function:- Make your daily dish rich in a variety of colorful vegetable.

                                                 -Control blood pressure

                                                 -Work as a weight manager

                                                 -Control diabetes

                                                 -Control heart disease and stroke

                                                -Improves bone health

     Dairy Products:

    Food:-  -Milk, Fortified soy milk, Yogurt, Cheese etc.

    Direction & Function:-  Low fat

                                           -Maintaining healthy bones and skeleton

                                           -Maintain healthy blood pressure.

                                           -Strong nail, skin, teeth & nerves


    My opinion about Nutrition

    Great sustenance is significant in light of multiple factors. First and foremost, it advances by and large well-being and prosperity by giving fundamental supplements our bodies need to ideally work. Furthermore, it supports our safe framework, assisting us with fighting off ailments and contaminations. Thirdly, it upholds appropriate development and advancement in kids and keeps up with bulk in grown-ups. 

    Also, great sustenance helps with weight the executives, diminishing the gamble of stoutness and related medical problems. It additionally improves mental capability and mental lucidity. Finally, it adds to all the more likely skin, hair, and nails, working on our actual appearance and confidence. In total, great sustenance is the foundation of a better, more joyful life.