Eating for good health - The basics of nutrition
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Eating for good health - The basics of nutritionThose who need to lose weight can eat with control and an understanding of the way the body reacts when food intake is restricted - helpful for anyone who is thinking of going on diet.The body stores energy in the form of glycogen (animal starch) which is a complex, polysaccharide carbohydrate found in liver and mucle cells. If food intake is insufficient to supply the neccessary amount of glucose for energy needs, the body turns first to its glycogen stores.The human body requires food to provide energy for all life process and for growth, repair and maintenance of cells and tissues, including those of the immune system and other vital organs. Individual needs vary according to activity levels and age but, in general, men require proportionately more food than women due to their larger body size. Young, active people and growing children require more food than those who are elderly and sedentary. In addition, slight internal differences exist betwen individuals who may outwardly appear compareable.Elements of foodThere are three main groups of substances contained in food which are needed by the body in different amounts: carbohydrates, proteins and fats. In addition, the body requires fibre (derived from plants), which is highly significant in promoting good health and in preventing a number of life threatening diseases. Vitamins and minerals are needed in small amounts on a daily basis and these are normally supplied by eating a variety of different foods. However, supplements maybe helpful for those on particular strict, weight diets.
Tips for controlling your weight
1. Start your day with breakfastBreakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you energize your day. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yoghurt with fruit, whole-grain waffles (or even last night's pizza).2. Get movingIt's easy to fit physical activities into your daily routine. Walk, bike or job to see your friends. Take a 10 minute activity break every hourwhile you read or watch TV. Climb stairs instead of taking escalator or elevator. Try to do these things for a total of 30 minutes everyday.3. Snack smartSnacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occastional snacking.4. Work up a sweatVigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that strethches your mucles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger, such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.5. Balance your food choices - don't eat too much of one thingYou don't have to give up foods like hamburgers, french fries, and ice-cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamin C and A, iron, and calcium from a variety of food.6. Food aren't good or badA healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. What makes a diet good or bad is how foods fit together. Balancing your choices of is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.7. Make healthy eating and physical activities fun!Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.
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