Nutrition :
The nutrients are divided into six major types: carbohydrates, proteins, fats, vitamins, minerals, and water. Each nutrient performs specific functions to keep the body healthy. All the nutrients work together to contribute to good health
Way to nutrition:
You may not get all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease.
Grains
Whole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates
Choose these foods:
Rolled or steel cut oats.
Whole-wheat pasta.
Whole-wheat tortillas.
Whole-grain (wheat or rye) crackers, breads, and rolls.
Brown or wild rice.
Barley, quinoa, buckwheat, whole corn, and cracked wheat.
Fruits and vegetables naturally are low in fat
Broccoli, cauliflower, and Brussels sprouts.
Leafy greens, such as chard, cabbage, romaine, and bok choy.
Dark, leafy greens, such as spinach and kale.
Squash, carrots, sweet potatoes, turnips, and pumpkin.
Snap peas, green beans, bell peppers, and asparagus.
Apples, plums, mangos, papaya, pineapple, and bananas.
Blueberries, strawberries, cherries, pomegranates, and grapes.
Citrus fruits, such as grapefruits and oranges.
Peaches, pears, and melons.
Tomatoes and avocados.
Meat, poultry, fish, and beans
Beef, pork, veal, and lamb
Choose low-fat, lean cuts of meat .
Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.
Choose these foods:
Lean cuts of beef, pork, veal, and lamb.
Turkey bacon.
Ground chicken or turkey.
Wild-caught salmon and other oily fish.
Haddock and other white fish.
Wild-caught tuna (canned or fresh).
Shrimp, mussels, scallops, and lobster (without added fat).
Legumes, such as beans, lentils, and chickpeas.
Seeds and nuts, including nut butters.
Dairy and dairy substitutes
Choose skim milk, low-fat milk, or enriched milk substitutes.
Choose these foods:
Low-fat, skim, nut, or enriched milk, like soy or rice.
Skim ricotta cheese in place of cream cheese.
Low-fat cottage cheese.
String cheese.
Plain nonfat yogurt in place of sour cream.
WATER
Water takes an active part in many chemical reactions in the body. It is also needed to carry other nutrients, to regulate body temperature, and to help eliminate wastes. About 50 to 60 percent of the body is water. Requirements for water intake can be met in many ways, such as drinking plain water, fruit juices, milk, and soups. Many fruits are about 90 percent water.
EMPTY CALORIES AND FAST FOOD
Dieticians in many countries often emphasize the problems of eating too many “empty calories.” These are foods that are high in calories (often from unhealthful fats and added sugars) but that provide few nutrients in return. For example, soft drinks, salty snacks, candy, and sweets often provide one-fourth or more of the calorie requirements for American teenagers. Just as smart shoppers get the most for their money, smart eaters select foods that provide the most nutrition for the lowest number of calories.
A prolonged deficiency of thiamin can result in beriberi, which damages the nerves and heart. Vitamin B12 deficiency can cause blood disorders and affect the nervous system. It usually results from a defect of absorption in the digestive tract. Deficiencies of folic acid can cause anemia and other problems.
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