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Nutrition and Your Health
by MAJ Remedios M. Balan

Good nutrition is important for everyone. Most Americans eat diets that include too much of some foods and not enough of others. By following the seven dietary guidelines, you can enjoy better health and reduce your chances of getting certain disease.
 

Seven Dietary Guidelines For a Healthy Diet

  • Eat a variety of foods
  • Maintain healthy weight
  • Choose a diet low in fat, saturated fat, and cholesterol
  • Choose a diet with plenty of vegetables, fruits, and grain products
  • Use sugars only in moderation
  • Use salt and sodium only in moderation
  • If you drink alcoholic beverages, do so in moderation
 VARIETY - A good diet includes some choices from each of the five different groups of foods. Eating a variety of foods gives you the 40 nutrients your body needs. You can achieve these by following the food pyramid.
  • Fats, Oils & Sweets: USE SPARINGLY
  • Milk, Yogurt, & Cheese Group: 2-3 SERVINGS
  • Vegetable Group: 3-5 SERVINGS
  • Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2-3 SERVINGS
  • Fruit Group: 3-5 SERVINGS
  • Bread, Cereal, Rice, & Pasta Group: 6-11 SERVINGS

The major nutrients that you need are as follows:

Carbohydrates include starches, sugars and dietary fiber. Starch and sugar supply the body with energy. Dietary fiber provides bulk to the diet, which stimulates regular elimination from the bowel. Good sources come in plenty of vegetables, fruits and grain products.

Proteins are the building blocks of the body. They are needed for growth, maintenance, and replacement of body cells. Proteins also form hormones and enzymes used to regulate body processes. Good sources come from lean meats, fish, poultry and beans. Consuming about 15% of calories from protein will meet our needs.

Fats provide energy and are carriers for fat-soluble vitamins. Some fats help form cell membranes and hormones. Fats also add flavor to foods. Fats should be limited to no more than 30% of total calories. Good sources should come from unsaturated fats such as olive oil, corn oil, safflower oil and peanut oil.

Vitamins are substances needed by the body in very small amounts. They do not supply energy, but they help release energy from carbohydrates, fats, and proteins. Vitamins also help in other chemical reactions in the body.

Minerals are also needed in relatively small amounts and do not supply energy. They are used to build strong bones and teeth and to make hemoglobin in red blood cells. Minerals also help maintain body fluids and are vital links in many other chemical reactions in the body.

Water is often called the "forgotten nutrient". It is needed to replace body water lost in urine and sweat. Water helps to transport nutrients, remove wastes, and regulate body temperature.


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Copyright 2008