Nutrition is the relationship of foods to the health of the human body.
Nutrition is the relationship of foods to the health of the human body. Proper nutrition means receiving enough foods and supplements for
the body to function at optimal capacity. It is important to remember that no
single nutrient or activity can maintain optimal health and well being, although
it has been proven that some nutrients are more important than others. All of
the nutrients are necessary in different amounts along with exercise to maintain
proper health. There are six main types of nutrients used to maintain body health.
They are: carbohydrates, fats, proteins, vitamins, minerals, and water. They
all must be in balance for the body to function properly. There are also five
major food groups. The groups are: fats and oils, fruits and vegetables, dairy
products, grains, and meats. A healthy diet and nutrition are important factors that help to keep our body in good health through our entire life. Food is very important to our life. Food provides nutrition for the human body's health. To stay healthy we should understand the inseparable relationship between diet and nutrition.
When first starting this assignment I didn't think that I was going to learn anything new that I didn't already know about my eating habits. After writing down a days worth of food and drink and then analysing all the information and actually calculating out everything, I realized that there is so much more that I could learn in the future and will lean in the future about myself and the food that I eat. After assessing my diet throw the week and recording and analysing its nutrition value, relative to my gender, weight and age I had chance to learn, the food that I intake what are they consist of.
I found my energy intake to be a lower than the recommended 1940 kcal per day. I consumed 1472.5 kcal. Food calories are nutrients and supply energy to the body. To increase this I should eat more fresh fruits and vegetables.
Fats are essential nutrients. Fats produce more than twice the energy of carbohydrates. Our body use fats when is short of carbohydrate. Another function of fats is to protect body temperature. Fats are found in the plants and animal foods. I found my fat intake to be at 33.94g. It is bad for our bodies to have too much fat. High fat intake can cause heart disease, heart attack and stroke. The body needs fats for growth and repair. There three types of fats: saturated fats, which are often "favourite fats" - ice cream, butter, cheese. Unsaturated fats contain essential fatty acids. These are needed by our bodies to help tend off a variety of ailments, including heart disease and help lower cholesterol. They also contain vitamin E. These can be polyunsaturated or monosaturated fats. Monosaturated types have a greater beneficial effect on cholesterol levels. Saturated and monosaturated fats are not essential nutrients, although they can be used by the body to make energy. My intake of essential fatty acids is very low as only 6.2. This is only about 33% of daily recommendation. To increase it and get the right amount and kind of fat in my diet I could eat more seeds, nuts and minimise my intake of fried food and saturated fats from meat and dairy products.
Carbohydrates are the most important nutrients in our bodies. Carbohydrates give all the cells in our body the energy that they need. This energy is used to keep body active. Body breaks carbohydrates into two different types of fuel. There are 3 types of carbohydrates; starches, fibre, and sugar. We find starches in gains, legumes, and sugar in plant and fruits. Starches and fibre are essentially chains of sugar molecules. Some chains are straight; some branch wildly. Carbohydrates are divided into two forms: complex and simple. Complex carbohydrates (grains vegetables and fruits) have all the basic nutrients. They ...
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Carbohydrates are the most important nutrients in our bodies. Carbohydrates give all the cells in our body the energy that they need. This energy is used to keep body active. Body breaks carbohydrates into two different types of fuel. There are 3 types of carbohydrates; starches, fibre, and sugar. We find starches in gains, legumes, and sugar in plant and fruits. Starches and fibre are essentially chains of sugar molecules. Some chains are straight; some branch wildly. Carbohydrates are divided into two forms: complex and simple. Complex carbohydrates (grains vegetables and fruits) have all the basic nutrients. They are more useful of our body. There are two groups of complex carbohydrates: high fibre and low fibre. High fibre, complex carbohydrates are not digestible by human beings, because we don't have the enzyme to do the job. Simple carbohydrates such as food made from sugar (candy and soft drinks) are less useful because they are high in calories and low in nutrients. For carbohydrate intake the norm is 300g. My intake was a little low being 207.9. This shows that I need to eat more carbohydrates. I should also balance each of my meals on complex carbohydrate as brown rice, wholemeal pasta or bread. Include vegetables and fruit to finish the meal and this should ensure I get a balance of complex carbohydrate. My fibre intake is 40 per cent lower than recommended 18g. Fibre is an extremely important component of a balanced and healthy diet. It has numerous roles and function within the body including helping to control blood glucose levels, improving the efficiency of the absorption of nutrients, decreasing cholesterol and controlling the appetite. To promote health and well being, fibre should be included in my diet. A good way to increase my daily intake is to start a day with muesli or a high-fibre cereal. I should also gradually increase my intake of fibre over a three to five day period and ensure I also increase my intake of water to six to eight glasses a day. I will cut down on my use of white bread and replace it with a wholegrain or wholemeal variety.
Among the aspect, which was particularly surprising to me, was my level of protein intake. Compared to the recommended 50 grams of daily intake, I managed to consume 78.93 g worth of protein on average during one day. This was 152% of what recommended value is. There is evidence that excessive dietary protein may contribute to demineralisation of bone (Gann S.). Eating lots of protein, such as the amounts recommended in the so-called low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1-gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods. Following a high-protein diet for a few weeks probably won't have much effect on bone strength. Doing it for a long time, though, could weaken bone. Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. Many people are putting their health at risk by eating to much protein. To get a right amount of protein in my diet I should avoid too much animal protein and include in my diet balance of carbohydrate and protein in ratio of two parts carbohydrate to one protein.
Calcium is an essential mineral. Calcium works with phosphorous for healthy bones and teeth and with magnesium for a healthy cardiovascular system. Calcium is important for good sleep, the body's ability to use iron, keeping a regular heartbeat, and helping in the transmission of nerve impulses. The mineral calcium not only builds and strengthens bones and teeth, it is also important in maintaining normal heart beat and regulating blood pressure. Calcium is also essential for the healthy functioning of the nerve system. In addition, some studies suggested that calcium supplements may help relieve premenstrual syndrome PMS. Furthermore, a few studies also suggested that calcium supplements might be able to reduce colon polyps. I consumed 477 mg of calcium during a day. This is only 50% of daily recommendation. If I still consume only half of recommended intake, at age 55 I will lose 33% of my calcium. My diet contains high level of protein what causes calcium loss in the body. To increase my calcium intake I will eat less food contains animal protein. I should also eat more food-contained calcium. Milk and other dairy products are the richest sources of calcium. Milk is an optimal calcium source because it is also fortified with vitamin D and also provides phosphate or sodium in amounts, which favour calcium retention. Calcium-fortified orange juice, tofu and other soybean products, dried beans (pinto, navy, black, red, white), collard or mustard greens, and nuts are good non-dairy sources of dietary calcium.
Iron is a trace mineral in the body. Iron is important in the composition to two important blood proteins, haemoglobin and myoglobin. Iron aids in the transport oxygen to all cells from the lungs, and serves important role in the immune system in the body. The average adult daily iron intake is 14 mg. My intake of iron is lower at 8 mg. One of the deficiency signs is anaemia- leading to tiredness, breathlessness. To increase my iron intake I will eat more red meat, liver and broccoli that are a good source of iron.
All body fluids contain salt (sodium chloride), but especially those fluids outside the cells such as blood. These elements are involved in maintaining the water balance of the body, and sodium is also essential for muscle and nerve activity. Dietary sodium is measured in milligrams (mg). The most common form of sodium used is table salt, which is 40 per cent of sodium. One tablespoon of salt contains 2300 mg of sodium. Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin and baking soda. The current recommendation is to consume 1600 mg of sodium a day. I managed to consume 1385nmg of sodium. Although I also used salt at the table, so my daily intake is higher at about 1700mg.Sodium is essential to the body. It is a mineral that helps the body regulate fluid balance. Under certain conditions, excess sodium can cause the body to retain too much fluid. This could be harmful for people with conditions such as high blood pressure or heart disease. These conditions are often managed by reducing sodium in the diet. Lower salt intake may also help to protect against the development of reduced insulin sensitivity, a physiological process that can lead to blood sugar regulation problems in certain people. Preliminary studies suggest that high salt intake decreases insulin sensitivity in young, healthy people.
I have eaten enough of sodium, but I should be aware of salt in my diet. Dr Wynnie Chan, a nutrition scientist for the British Nutrition Foundation, says that everybody should look to reduce the amount of salt in diet (www.bbc.co.uk). There are several ways to reduce salt intake: stop adding table salt to food once it is served; choose items with a reduced sodium content.
Water comprises about two-thirds of the body's. The need of the body for water is second only to it needs for air. Water comes from solid foods as well as from drinks. Some of the water in our body is obtained through foods we eat (those that are 85-95% water), and some is the by-product of metabolism. But drinking water is our main, and best, source of water. We also obtain water through liquid foods and beverages, such as soup, milk, and juices. Alcoholic beverages and beverages containing caffeine (such as coffee, tea, and colas) are not the best choices because they have a diuretic (water-excreting) effect.
Seven to eight glasses of water (about1200-1500g) are recommended on a daily basis. My water intake was lower at 859g. Milk, juice, and soup should not be substituted for the entire water requirement. Caffeinated and alcoholic beverages (due to their diuretic effect) would not be appropriate substitutes at all. Carrying a water bottle and drinking at regular intervals will help me obtain the recommended amount of water.
Vitamins are essential nutrients that the body needs in small amounts to work properly. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are found mainly in fatty foods such as animal fats (including butter and lard,), vegetable oils, dairy foods, liver and oily fish. Body needs these vitamins every day to work properly. Fat-soluble vitamins are stored in the body. Vitamin A is fat-soluble vitamin whose best-known role is aiding in night and colour vision. It also protects against skin respiratory infections and cancer. My intake of vitamin A was 843µg. Daily recommendation is 800µg. The most of vitamin A in my diet comes from milk (600µg), butter (100µg) and tomato (105µg). Vitamin A can be also found in liver, carrot juice, cheddar cheese and eggs.
Water- soluble vitamins are not stored in the body so they are needed more frequently. Water-soluble vitamins are found in fruits, vegetables and grains. Vitamin C is a water-soluble, antioxidant vitamin. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth. I had a huge amount of vitamin C in my diet. I managed to consume 121mg of vitamin C what is 100% over daily recommendation. Large doses of vitamin C can generally be taken without any problems, though some people may find that they have stomach problems with an intake of several grams a day. It is best to increase and decrease the amount taken gradually, as a sharp increase in vitamin C can cause diarrhoea, while suddenly cutting off a high daily dose can cause fatigue. The biggest amount of vitamin C in my diet comes from orange juice that contain 58.5µg.
Bibliography:
Garn S, M, Kangas J. Protein Intake, bone mass and bone loss. In. Deluca H et al, eds. Osteoporosis: Recent Advanced in Pathogenesis and Treatment. Baltimore. University Park Press, 1981; 257-263
Givens P., Reiss M., Human Biology and Health Studies. Published in 1996 by Thomas Nelson and Sons.
Holford P., New Optimum Nutrition Bible. 2004. Piatkus Books Ltd
Rolfes S, DeBruyne L., K., Whitney Noss E., Life Spam Nutrition. Published in 1998 by Wadsworth Publishing Company
Ross and Willson Anatomy and Physiology in Health and Illness. Ninth edition. Published in 2001 by Churchill Livingstone.
Williams G., Advanced Biology for You. Published in 2000 by Stanley Thornes (Publishers) Ltd
Web sites
www.bbc.co.uk accessed 6/04/06
Access to nursing
Kate Gosciej Page 10 5/9/2007
