These provide the body with energy, measured in kilojoules or kilocalories 2. Vitamins and minerals are classed as micronutrients because they are only required in small amounts. Water is also an essential macronutrient, as the volume produced by the body through metabolic processes falls far short of the amount we lose every day through perspiration, urine, faeces and respiration.
Despite cultural variations, food is always grouped according to the main functions of its key nutrients. Keeping it simple, most foodstuffs are put to one of three uses: energy, growth and repair, or maintaining healthy metabolic function. Depending how specific we want to be, foodstuffs can be further categorised in up to eight groups, which is why national dietary guidelines around the world may vary regarding the foodstuffs used, but remain very similar regarding overall nutrient needs 3.
Carbohydrate-rich food includes rice , pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals. These provide energy for the brain, muscles and other organs.
Wholegrain carbohydrates are the preferred choice since they also provide fibre and vitamin B. Fibre is essential to keep your bowels working smoothly, and vitamin B allows the body to utilize the energy it received from carbohydrates. The more active we are, the more carbohydrates we require. Protein-rich food includes eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese , tofu, nuts and insects. This group is vital for maintaining muscle tissue, red blood cells, and hormone and enzyme production.
We need more of these kinds of food in periods of growth i. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples. Vegetables and other plants, such as pulses, fruit, nuts, seeds and herbs are rich in vitamins, minerals, fibre and phytonutrients 4 , such as antioxidants. This is what elevating the human spirit looks like, and we are proud to live our mission every day.
Search Articles. Sunday, September 6, Maintain Normal Body Function As we age, you may notice that you cannot hear quite as well or have trouble remembering simple notes that in previous years would have been no problem! Maintain Healthy Weight This one should be a no brainer. Prevent Diseases When you eat a well-rounded diet including a variety of fruits and vegetables, lean proteins and whole grains that are low in trans and saturated fat, you are reducing the risk of getting sick and developing chronic diseases such as cardiovascular and diabetes.
Provide Stress Relief Similar to the impact vitamins have on your mood, proper nutrition can also provide stress relief by reducing the side effects of medication, boosting the immune system, and can help you maintain calming and coping abilities. Contact an office in your area ». Sign up to receive helpful info right to your inbox. First, let us know when is care needed: I need care immediately. Consider the best health care option for you before visiting an Emergency Department.
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This site includes links to other websites operated by community, business and government. When untreated, type-2 diabetes often leads to other problems, including fatigue, increased hunger and thirst, blurred vision and erectile dysfunction.
A common-sense diet is the best approach, according to the Harvard School of Public Health. This includes a diet that is primarily plant-based, with plenty of fruits and vegetables.
Whole grains and meats low in saturated fats are also recommended. With regard to fats, healthy fats, such as olive and canola oil and those found nuts and fatty fish, are best; avoid foods that contain trans fats or excess fats. Avoid or limit sugary and salty snacks, and maintain proper portion control. Consulting a qualified health practitioner for a diet more specific to your needs may also help.
Nutrition Nutrition Basics Food and Health. Solomon Branch.
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