Food groups and nutrition

Welcome to your Food groups and nutrition

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Major Nutrient Groups

The body uses nutrients for growth, maintenance, and repair and needs to take in about 40 varieties to function properly. Nutrients can be grouped into seven categories: carbohydrates, protein, lipid (fat), water, fiber , vitamins, and minerals .

.Carbohydrate, protein, and fat are macronutrients because they make up the bulk of your diet. Vitamins and minerals are micronutrients because they are required in much smaller amounts.

Protein provides the building blocks of the body it repairs muscles and tissues. Actually our muscles are made of protein. Every cell, from bone to skin to hair, contains protein.

Sources of protein While meat, fish, and eggs are good sources of protein, you can also get protein from plant sources like beans, soy, nuts, and some grains.

Carbohydrates it provides energy. Carbs fuel your body, especially your central nervous system and brain, and protect against disease.

Sources of Carbohydrates all sugary foods are carbohydrates ,starchy foods such as eddo , rice , wheat or flour products and fruits .Some carbs are healthier than others so be careful , drinking sodas and other sugary food daily can lead to obesity and diseases such as diabetes and heart disease  .

Fats are high in calories, but those calories are an important energy source for your body. Fats supports many of your body’s functions such as keeping your body warm, vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

Sources of Fats are butter, margarine , lard , vegetable oils any fried foods . Too much fat in our diet is bad for our body it can cause heart disease and obesity . There are good sources of fat in nuts, seeds, fish, olive oil, avocado and flaxseed.

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Many Americans do not get enough of many essential vitamins. Vitamins are essential for healthy vision, skin, and bones.

Sources of Vitamins fruits and vegetables are high sources of vegetables .

Additional facts on vitamins

Vitamin A is vital for skin and eye health,

Vitamin C for bone and muscle structure and immune support found in fruits .

Vitamin D for bone growth and cardiovascular and nervous health we get vitamin D from the sunlight. Vitamin D is particularly critical for bone and immune health, so it’s a must have.

Vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection . It can be found in vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils) Nuts (such as almonds, peanuts, and hazelnuts/filberts)

B vitamins including vitamin B1, B2 B5, and B6 play a role in cellular energy production. Vitamin B12 helps support normal blood production and vitamin B3 is involved in DNA repair and supports skin health. Vitamins B1, B2 and B6 help support the healthy functioning of the nervous system .

Best food sources of vitamin B

Whole grains (brown rice, barley, millet)

Meat (red meat, poultry, fish)

Eggs and dairy products (milk, cheese)

Legumes (beans, lentils)

​Seeds and nuts (sunflower seeds, almonds)

Dark, leafy vegetables (broccoli, spinach, kai lan)

Minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, manganese , fluoride, iron,Potassium and zinc.In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing. Sources of Minerals fruits and vegetables . Example banana is a good source of potassium .

Fiber

Fiber is found in fruits , vegetables , nuts , beans and oats .

They are very important for cleaning your digestive system  and keeping  it healthy . It also remove cholesterol out of our body .

Water You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.Water improves your brain function and mood. It acts as a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

What makes a diet balanced ?

A healthy, balanced diet contains a variety of foods. Knowing about the different food types makes it easier to make choices about your diet.

Looking at the plate you will see that most of nutrients should come from fruits and vegetables and starchy foods , the second largest portion is made up of protein products such as met and fish and milk and dairy products , the smallest  portions should come from fats , sugary drinks and fried food .

Once you eat a balanced diet your body will get all 7 of the food groups your body needs .

7 food groups your body needs and their functions

There are seven nutrition groups found in the food we eat, these are:

• Carbohydrates.
• Proteins.
• Fat.
• Fibre.
• Vitamins.
• Minerals.
• Water.

Advantages of a healthy diet

• Control weight : Eating a healthy variety of nutrient-dense foods leaves less room for those calorie-dense foods that typically lead to weight gain.
• Fight off diseases: When eating a balanced diet, essential nutrients will produce and help maintain key germ-fighting cells in the immune system, and greatly improve vascular function.
• Have More Energy: Eating the right amount of carbohydrates , proteins , fats and vitamins ensures your body functions correctly so you can feel energized.

Disadvantages not having healthy diet

• Your body becomes deficient in nutrients .
• Contribute to stress and tiredness
• Can cause some illnesses and other health problems.
• Overweight or obese