Diet and nutrition overview

Diet and nutrition overview .

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Both diet and effective nutrition are important for good health. Smart nutrition and food choices can help prevent disease. Eating the right food can help your body cope with ongoing disease more successfully. Understanding good nutrition and paying attention to what you eat can help maintain or improve your health.

What is good nutrition?

Food and nutrition are the way we get energy and energize our body. We need to replace the nutrients in our body with a new supply every day. Water is an important component of nutrition. Fat, protein and carbohydrates are all essential. Major vitamins and minerals are also important for maintaining good health. For pregnant women and adults over 50, it is important to choose foods that contain vitamin D and minerals such as calcium and iron, as well as possible foods.

A healthy diet consists of a very natural diet. Most healthy foods should include fruits and vegetables, especially red, orange or dark green. Cereals, wheat and brown rice should also play a role in their diet. For adults, dairy products should be low-fat or low-fat. Proteins may include lean meats and soy products such as poultry, seafood, eggs, beans, legumes and tofu, as well as unsalted seeds and nuts.

Good nutrition also includes avoiding certain types of foods. Sodium is widely used in processed foods and is dangerous for people with high blood pressure. The USDA recommends that adults eat less than 300 milligrams a day of cholesterol (found in meat and whole fat dairy products). Margarine and trans fats found in fried foods, solid fats and processed foods are harmful to heart health. Refined grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also poor for long-term health, especially in people with diabetes. Alcohol in excess of one dose per day for a woman and more than two doses per day for men is dangerous to health.

Over-the-counter, free guidelines are available for healthy eating plans, which include portion sizes, total calorie intake, eating more and eating less to stay healthy and more on staying that way. Give.

Nutritional deficiencies

Even if you are getting enough to eat, if you do not eat a balanced diet, you are still at risk of some nutritional deficiencies. In addition, you may have nutritional deficiencies due to certain health or life conditions such as pregnancy or due to certain medications you are taking, such as high blood pressure medications. People who have had intestinal diseases or intestinal sections removed due to illness or weight loss surgery are also at risk for vitamin deficiency. People who drink alcohol are also more likely to be malnourished.

One of the most common nutritional deficiencies is iron deficiency anemia. Your blood cells need iron to supply your body with oxygen, and if you do not have enough iron, your blood will not function properly. Other nutrient deficiencies that can affect your blood cells include low levels of vitamin B12, folate or vitamin C.

Vitamin D deficiency affects your bone health, making it harder to absorb and use calcium (another mineral you do not get enough of). Although you can get vitamin D by going out in the sun, most people who are concerned about skin cancer have low levels of vitamin D without getting enough sunlight.

Other nutritional deficiencies:

Beriberi: Low levels of vitamin B1 (found in whole grains)

Ariboflavinosis: Low levels of vitamin B2

Pellagra: Low in Vitamin B3

Paraesthesia: Low levels of vitamin B5 cause the feeling of "pins and needles"

Biotin Deficiency: Low levels of vitamin B7 are common in pregnancy

Hypocalcemia: Low B12 levels

Night blindness: Low levels of vitamin A.

Scurvy: Low vitamin C level

Rickets: Severe vitamin D and / or calcium deficiency

Vitamin K deficiency

Magnesium deficiency: Occurs with certain medications and medical problems

Potassium deficiency: Occurs with certain medications and medical problems

Eating a balanced diet can help prevent these conditions. Pregnant or nursing mothers and some people with intestinal conditions may need vitamin supplements.

Diseases and conditions affected by nutrition

Many health conditions are caused and / or affected by diet and nutrition. Some are caused directly by food such as "food poisoning" or bacterial infections from contaminated food. Some people may have severe allergies to foods such as peanuts, shellfish or wheat (celiac disease). Gastrointestinal diseases - such as irritable bowel syndrome, ulcerative colitis and gastroesophageal reflux disease (GERD) are directly affected by food intake.

For other diseases and conditions, the type or quantity of food affects the progression of the disease. Diabetes mellitus, for example, can lead to the body's inability to control blood sugar, strongly affecting the type and amount of food eaten. Carbohydrates should be taken with caution if you suffer from diabetes, or blood sugar can rise to dangerous levels. Other conditions affected by diet and nutrition:

Blood pressure: Salt intake affects blood pressure.

Heart Disease / High Cholesterol: Fats and partially hydrogenated oils form plaque in the arteries.

Osteoporosis: Low calcium, low vitamin D and high fat make bones brittle.

Some cancers: Proper diet and es balance are associated with an increased risk of breast, colon, endometrial, esophageal and kidney cancers.

Your food choices and nutritional status will affect your overall health throughout your life.