Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
Confused by fiber? Well, you're not alone. Not a bad package deal. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. But you don't have to know all the ins and outs of fiber to get benefit from it. Most people are.
Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Most adult women should shoot for over 30 grams. Officially, fiber is a type of carbohydrate that the body can't digest.
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Tuesday, August 28
Vitamins and Nutrition
A vitamin is a naturally occurring chemical that is required for life by humans but is not made in their own bodies. Vitamins are nutrients which must be taken in as part of a healthy diet. Although humans cannot make most of the vitamins (humans can make vitamin D!) bacteria can. Therefore, vitamins move up the food chain and are ultimately consumed by humans as either meat, vegetables, fruits, dairy products, or grains. There are many types of different vitamins, each with its own purpose. Many vitamins help enzymes to complete their jobs in the body. Vitamins such as the vitamin B complex are essential to the enzymes in the body that assist the metabolism of foodstuffs such as carbohydrates and fats. Some vitamins also act as hormones. Vitamin A is a hormone that regulates growth in the cell and vitamin D is a hormone that regulates bone growth.
Water soluble vitamins are easily stored by the body which can result in health problems rather than benefits. Water soluble vitamins are easily dissolved in water and can easily be obtained from vitamin pills, most water soluble vitamins are readily found in the diet, water soluble vitamins have caused serious health problems if too much of any fat soluble vitamins. Water soluble vitamins have caused serious health problems if too much of any fat soluble vitamins. There are two major groups of vitamins that are essential in the body.
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Water soluble vitamins are easily stored by the body which can result in health problems rather than benefits. Water soluble vitamins are easily dissolved in water and can easily be obtained from vitamin pills, most water soluble vitamins are readily found in the diet, water soluble vitamins have caused serious health problems if too much of any fat soluble vitamins. Water soluble vitamins have caused serious health problems if too much of any fat soluble vitamins. There are two major groups of vitamins that are essential in the body.
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Nutrition: Recommended Intake
Nutrient Reference Values (NRVs) provide recommended intakes for a range of nutrients based on age, sex and life stages. Everyone needs good nutrition but the needs for specific nutrients can vary depending on individual factors.
Nutrient Reference Values still include a level known as the recommended dietary intake (RDI). Nutrient Reference Values still include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease. Nutrient Reference Values still include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease.
They also include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease. They cover a wider range of nutrients than earlier recommendations. NRVs for Australia and New Zealand were released in 2006 by the National Health and Medical Research Council and replace the previous Recommended Dietary Intakes (RDIs).
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Nutrient Reference Values still include a level known as the recommended dietary intake (RDI). Nutrient Reference Values still include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease. Nutrient Reference Values still include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease.
They also include a set of values for each nutrient (rather than a single value), and include additional recommendations about intakes of certain nutrients that may reduce the risk of chronic disease. They cover a wider range of nutrients than earlier recommendations. NRVs for Australia and New Zealand were released in 2006 by the National Health and Medical Research Council and replace the previous Recommended Dietary Intakes (RDIs).
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Benefits of Fruits and Vegetables
Fruit and vegetables are an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. Research shows they can also help protect against some diseases. Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy active lifestyle.
Vitamins and minerals
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Research into folic acid shows that it may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.
Eat more fruit and vegetables for your health
Fruits and vegetables are low in fat, salt and sugar and provide a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy active lifestyle, a high intake of fruit and vegetables can help:
- Reduce obesity and maintain a healthy weight
- Lower your cholesterol
- Lower your blood pressure.
Vegetables and fruit contain phytochemicals, or ‘plant chemicals’. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
- Type 2 diabetes
- Stroke
- Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements
- Cancer – some forms of cancer, later in life
- High blood pressure (hypertension).
Different fruits and vegetables contain different nutrients. The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. Results from a national nutrition survey conducted by the Australian Government indicate that Australians of all ages do not eat enough vegetables and fruit.
Children have a smaller stomach capacity and higher energy needs. They will not be able to eat the same serving sizes as adults; however, they should be encouraged to eat a variety of fruits and vegetables and start good practices early in life. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in the early years can also provide the protection of a healthy diet throughout their lives.
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What's with breakfast?
Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.
Glucose
Glucose is the body’s energy source. It is broken down and absorbed from the carbohydrates you eat. In the morning, after you have gone without food for as long as 12 hours, your glucose levels have dropped. Your body compensates by releasing the glucose that has been stored in your muscle tissue and liver, called glycogen.
Once all of the energy from the glycogen stores is used up, your body starts to break down fatty acids to produce the energy it needs. Without carbohydrate, fatty acids are only partially oxidised, which can cause reduced energy levels. So eating breakfast can boost your energy levels as well as your metabolism for the day.
Essential vitamins, minerals and nutrients
Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins and fibre. Essential vitamins, minerals and other nutrients can only be gained from food. So, even though your body can usually find enough energy to make it to the next meal, you still need to top up your vitamin and mineral levels to maintain health and vitality.
Why we skip breakfast
Some common reasons for skipping breakfast include:
Compared to children who regularly eat breakfast, those who skip breakfast tend to consume fewer kilojoules overall and yet they experience the same rates of overweight and obesity.
There are a number of theories for this. There is some evidence that large meals are more likely to lead to weight gain than smaller, more frequent meals. This is because excess kilojoules eaten during one sitting are stored as body fat, once the glycogen storage areas are full. People who skip breakfast are usually ravenous by lunchtime and tend to eat more to compensate.
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Glucose
Glucose is the body’s energy source. It is broken down and absorbed from the carbohydrates you eat. In the morning, after you have gone without food for as long as 12 hours, your glucose levels have dropped. Your body compensates by releasing the glucose that has been stored in your muscle tissue and liver, called glycogen.
Once all of the energy from the glycogen stores is used up, your body starts to break down fatty acids to produce the energy it needs. Without carbohydrate, fatty acids are only partially oxidised, which can cause reduced energy levels. So eating breakfast can boost your energy levels as well as your metabolism for the day.
Essential vitamins, minerals and nutrients
Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as folate, iron, B vitamins and fibre. Essential vitamins, minerals and other nutrients can only be gained from food. So, even though your body can usually find enough energy to make it to the next meal, you still need to top up your vitamin and mineral levels to maintain health and vitality.
Skipping breakfast
Extensive research in Australia and overseas has found:
- Many children who skip breakfast are significantly heavier than those who eat breakfast.
- Skipping breakfast can diminish mental performance. Breakfast helps learning, as you are better able to pay attention and are more interested in learning.
- Eating high fibre breakfast cereals reduces fatigue.
- Children who eat an inadequate breakfast are more likely to make poor food choices for the rest of the day and in the long term.
- People who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for snacks during the day.
Why we skip breakfast
Some common reasons for skipping breakfast include:
- Not enough time
- Too tired to bother
- Wanting to spend the extra time dozing in bed
- No readily available breakfast foods in the house.
Compared to children who regularly eat breakfast, those who skip breakfast tend to consume fewer kilojoules overall and yet they experience the same rates of overweight and obesity.
There are a number of theories for this. There is some evidence that large meals are more likely to lead to weight gain than smaller, more frequent meals. This is because excess kilojoules eaten during one sitting are stored as body fat, once the glycogen storage areas are full. People who skip breakfast are usually ravenous by lunchtime and tend to eat more to compensate.
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Healthy Eating: It's your own choice
Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.
Study results indicated that elevated blood pressures were reduced by an eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. For an overall eating plan, consider the DASH eating plan.
A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure for both the DASH eating plan at the lowest sodium level (1,500 milligrams per day).
But for a true winning combination, follow the DASH eating plan and lower your intake of salt and sodium. The DASH-Sodium study shows the importance of lowering sodium intake whatever your diet.
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Study results indicated that elevated blood pressures were reduced by an eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. For an overall eating plan, consider the DASH eating plan.
A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure for both the DASH eating plan at the lowest sodium level (1,500 milligrams per day).
But for a true winning combination, follow the DASH eating plan and lower your intake of salt and sodium. The DASH-Sodium study shows the importance of lowering sodium intake whatever your diet.
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Eat Smart: The first step towards healthy eating
Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet. It's not just what you eat, but how you eat. Healthy eating begins with learning how to “eat smart”.
Take time to chew your food: Reconnect with the joy of eating. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Chew your food slowly, savoring every bite.
Listen to your body: Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”! It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Ask yourself if you are really hungry, and stop eating when you feel full.
Eat early, eat often: Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks. Starting your day with a healthy breakfast can jump start your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.
Avoid stress while eating: Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn.
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Take time to chew your food: Reconnect with the joy of eating. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Chew your food slowly, savoring every bite.
Listen to your body: Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”! It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Ask yourself if you are really hungry, and stop eating when you feel full.
Eat early, eat often: Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks. Starting your day with a healthy breakfast can jump start your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.
Avoid stress while eating: Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn.
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Healthy Eating: Tips for a Healthy Diet
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
By developing your own plan for healthy eating, you’ll be able to expand your range of healthy choices to include a variety of delicious. Using guidelines and tips for creating and maintaining a satisfying, healthy diet, you can learn how to approach food in a smarter, healthier way.
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Let's Talk About Health is a personal blog that aims to share online information about health. This blog is a collaborative effort of individuals who are currently registered members of other online community sites. Let's Talk About Health does not claim any form of ownership or copyright in the materials found in this blog. Most of the contents featured in this blog come from other sites. The said materials are owned by those sites where these resources are posted.
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