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Nutrition and Constituents of Food
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
Nutrition and Constituents of Food
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
Nutrition and Constituents of Food
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
Nutrition and Constituents of Food
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
Nutrition and Constituents of Food
The Food Guide Pyramid
The US department of agriculture has devised a powerful and meaningful icon called the food guide pyramid. The pyramid is a graphical depiction of the types of food that one should eat sparingly and in abundance. The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition related information to the public. The USDA Food guide pyramid contains the following groups of food.
Breads, Cereal, Rice, Pasta Group (6 to 11 servings)
This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is also that they provide energy and reduce the intake of fat. It is recommended that a person should have 6-11 servings from this group.
Vegetables (3-5 servings) and Fruit (2-4 servings)
There is no doubt that fruit and vegetables are good for the body. They provide the body with essential vitamins and nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings)
This group provides the body with proteins. Proteins build the tissues and the muscles. A person should eat 2-3 servings from this group a day.
Milk, Yogurt and Cheese Group (2-3 servings)
This group provides proteins and calcium that makes the bones strong and prevents health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
Fats, Oils and Sweets (to be eaten sparingly)
This group should be eaten sparingly. Fat leads to heart disease and obesity. Too much sugar also leads to obesity, which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body’s nutritional requirements are fulfilled. By following the guidance, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients while, at the same time, avoiding foods that the consumption of which can lead to health problems.
Recommended Serving Sizes for Foods High in Carbohydrates
•Vegetables: One cup of raw vegetables, or 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice
•Fruits: One medium sized fruit (apple or orange), 1/2 cup of canned or chopped fruit, or 3/4 cup of fruit juice
•Breads and cereals: One slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
•Dairy: One cup of skimmed or low fat milk
FAT
Fat is one of the three nutrients (along with proteins and carbohydrates) that supply calories to the body. It provides nine calories per gram, more than twice the number provided by carbohydrates or proteins. It is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. The Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy
skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Saturated Fats
Saturated fats tend to be solid at room temperature. They are the biggest dietary cause of high LDL ("bad cholesterol") levels. When looking at a food label, pay very close attention to the % of saturated fats and avoid or limit any foods that are high in (contain over 20% of) saturated fats. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils such as coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
Unsaturated Fats
UUnsaturated fats tend to be liquid at room temperature. These fats help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories. So you still need to limit them. Unsaturated fats are of two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
•Mono-unsaturated fats help lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories. So you still need to limit their consumption. Examples include olive and canola oils.
•Polyunsaturated fats also help lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats also have a lot of calories. So you still need to limit their consumption. Examples include safflower, sunflower, corn, and soybean oils.
Trans-Fatty Acids
These fats form when vegetable oil hardens (is hydrogenated). They can raise LDL levels. They can also lower HDL ("good cholesterol") levels. Trans-fatty acids are found in fried foods, baked commercial goods (donuts, cookies, crackers etc), processed foods, and margarines.
Hydrogenation
The term hydrogenated refers to the hardening of oils when they mix with oxygen. Hard butter and margarine are examples of such foods. Foods made with hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added to it (i.e. when it becomes hydrogenated).
Eating too much saturated fat is one of the major risk factors responsible for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor responsible for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk of some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. Choose lean, protein-rich foods soya, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat foods that are naturally low in fat -- whole grains, fruit, and vegetables. Get plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit your consumption of fried foods, processed foods, and
commercially prepared baked goods (donuts, cookies, crackers).
CARBOHYDRATES
Carbohydrates are sometimes referred to as starches, simple sugars and sugars. They constitute one of the main dietary components. This category of foods includes sugars, starches, and fiber. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used as a source of energy by the body. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar contained in it is digested and absorbed.
There are three basic types of carbohydrates - simple, complex and very complex. Out of these, the last two types are essential components of a healthy diet.
•Simple carbohydrates (also called sugars): Simple carbohydrates can be found in white sugar, preservatives, candies, coke, cake, juice concentrates, honey and glucose syrup. They are made up of single or double molecules and are quickly absorbed into the blood stream.
•Complex carbohydrates: Foods that are high in complex carbohydrates include whole grain bread, pasta, rice, beans, vegetables and potatoes. They are made up of complex molecules and the body requires time to digest them, which means that we feel full for a longer period after eating them.
•Very complex carbohydrates (also known as fiber): These carbohydrates add bulk to our food, which helps in digestion. They are found in whole meal bread and phsylum husk. Fibers help to ease the flow of food through the intestines, reduce the risk of diabetes and lower cholesterol. Thirty o thirty five grams of fiber a day is the ideal amount, which is very beneficial for the body. Very complex carbohydrates have an extremely complex molecular structure.
Carbohydrates taken in excess can cause an increase in the total caloric intake and thus lead to obesity. On the other hand, deficiency of carbohydrates can lead to a lack of calories (malnutrition). Low consumption of carbohydrates can also stand in the way of making up the calories lost through work or exercise. For most people, 40% to 60% of the total calories required should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars that can be found in fruit. Complex carbohydrates provide calories, vitamins, minerals, and fiber to the body. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit the consumption of such sugars.
To increase the intake of complex carbohydrates and healthy nutrients
•Eat more fruit and vegetables.
•Eat more whole grains, rice, breads, and cereals.
•Eat more legumes (beans, lentils, and dried peas).
PROTEINS
Proteins are complex organic compounds. The basic structure of proteins is a chain of amino acids. They are the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain proteins. The cells of the muscles, tendons, and ligaments are maintained with their help. Children and adolescents require proteins for growth and development. Proteins are categorised as essential and nonessential proteins or amino acids. The human body requires approximately twenty amino acids for the synthesis of its proteins. Out of these, the body can make only thirteen. These thirteen are known as nonessential amino acids because the body can make them and does not need to get them from the diet. There are nine essential amino acids that are obtained only from food and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If it does not supply all the
essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. The protein content in foods such as grains, fruits, and vegetables is incomplete protein as it lacks one or the other of the essential amino acids. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combinations which form complete plant protein sources are rice and beans, milk and wheat cereal, and corn and beans.
A diet high in meat can lead to high cholesterol or other diseases such as gout. Another potential problem is that a high-protein diet may put too much strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted through the urine. A nutritionally balanced diet provides adequate proteins to the body. Vegetarians are able to get enough proteins if they eat the proper combinations of plant foods. The amount of recommended daily protein intake depends upon age, medical conditions, and the type of diet one is following. Two to three servings of protein-rich food will meet the daily needs of most adults. Meats are an ideal source of proteins. Fresh meats are far better to eat than processed meats, which contain up to 30% more fat and preservatives.
VITAMINS
Vitamin A
•Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps the skin healthy.
•Good sources of vitamin A are milk, eggs, liver, fortified cereals, dark colored orange, green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange colored fruits such as cantaloupe, apricots, peaches, papayas, and mangoes. Teenage boys need 900 micrograms of vitamin A each day whereas teenage girls need 700.
•Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men and 4,000 for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements also, contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A.
Vitamin C
•Vitamin C is needed to form collagen, a tissue that helps hold cells together. It is essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
•You will find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Teenage boys need 75 milligrams (1 milligram equals 1,000 micrograms) of vitamin c a day and teenage girls need 65.
•Optimal intake: The current recommended dietary intake of vitamin C is 90 mg for men and 75 mg for women (Add an extra 35 mg for smokers). There is no good evidence to prove that mega-doses of vitamin C improve health. As evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
Vitamin D
•Vitamin D strengthens the bones because it helps the body absorb bone building calcium. Vitamin D is produced by the body when sunlight falls on the skin.
•You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Teenagers need 5 micrograms of vitamin D from food every day.
•Optimal intake: The current recommended intake of vitamin D is 5 micrograms up to the age of 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after 70. Very few foods naturally contain vitamin D. Good sources of vitamin D include dairy products and breakfast cereals fortified with vitamin D, and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.
Vitamin E
•Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
•Vitamin E is found in many foods such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources of vitamin E. Teenage boys and girls need 15 mg of vitamin E every day.
•Optimal intake: The recommended daily intake of vitamin E from food now stands at 15 milligrams. That is equivalent to 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Research on the body’s need for vitamin E and its sources is still going on. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.
Vitamin B12
•Vitamin B12 helps build DNA, make red blood cells, and is important for nerve cell function.
•Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It is also added to some breakfast cereals. Teenagers should get 2.4 micrograms of vitamin B12 daily.
•Optimal intake: The current recommended intake for vitamin B12 is 6 micrograms per day. Around 100 years ago, the lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
Vitamin B6
•Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.
•A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. teenager boys need 1.3 mg of vitamin B6 daily and teenager girls need 1.2 mg.
•Optimal Intake: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works.
Thiamin (also called Vitamin B1)
•Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, the muscles, and the nervous system to function properly.
•People get thiamin from many different foods including fortified breads, cereals, and pasta; meat and fish; dried beans, soya foods, and peas; and whole grains like wheat germ. Teenage boys need 1.2 mg of thiamin each day while teenage girls need 1 mg.
Niacin (also called Vitamin B3)
•Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.
•You find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
•Teenage boys need 16 mg of niacin daily. Teenage girls need 14 mg a day.
Riboflavin (also called Vitamin B2)
•Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for healthy vision.
•Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.
•Teenage boys need 1.3 mg of riboflavin per day and teenage girls need 1 mg.
Folate (also known as Vitamin B9, folic acid, or folacin)
•Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.
•Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry products are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Teenage girls and boys need 400 micrograms of folate daily.
•Optimal Intake: The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid including prepared breakfast cereals, beans, and fortified grains.
Vitamin K
•Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as Warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Lately, researchers have demonstrated that vitamin K is also involved in building bone material. Low levels of circulating vitamin K have been linked to low bone density, and supplementation with vitamin K shows improvements in the biochemical measures of improving bone health.
•Optimal Intake: The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, are not getting the vitamin K they need.
MINERALS
Approximately 4% of the body's mass consists of minerals. They are classified as trace minerals (the body requires less than 100 mg/day of these), and major minerals (the body requires more than 100 mg/day of these). Minerals can be found in water and soil and therefore in root plants and animals.
Trace Minerals
The trace minerals needed by the body are iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major Minerals
The major minerals needed by the body are sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Function of minerals
The basic functions of the minerals are threefold.
•They provide structure in forming bones and teeth.
•They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance.
•They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity.
Daily Requirements
Minerals cannot be made in the body and must be obtained from our diet. The daily amount of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess of minerals can produce toxic effects. The following amounts should cover the daily requirements of almost everyone including those with high needs.
Mineral
Men
Women
Calcium
1000mg
1000mg
Sodium
1100mg
3300mg
Potassium
2000mg
2000mg
Iron
10mg
15mg
Zinc
15mg
12mg
Magnesium
350mg
280mg
Phosphorus
800mg
1200mg
Chlorine
700mg
700mg
Fluorine
1.5mg
4mg
Copper
2mg
2mg
Selenium
0.07mg
0.05mg
Iodine
150mg
150mg
Chromium
0.2mg
0.2mg
