A healthy eating plan is necessary to provide the required food substances that are crucial for building, repairing and replacing tissues as they wear out and die. It will also keep the body in good working order and supply fuel which is needed for energy.
A well-balanced diet should provide a sufficient amount of each of the varieties of nutrients daily, as well as an adequate but not exorbitant amount of calories for the body's energy requirements.
There are 3 major food groups: proteins, fats and carbohydrates (carbs).
Protein in the diet provides: amino acids - which form body proteins, structural proteins - to build and repair tissues and the enzymes for carrying out the metabolic processes.
If more protein is consumed than is required, the body breaks it down and stores it as fat, which can be used for energy if the preferred sources of energy (fats and carbs) are in low supply. Children who are still growing and anyone with an infectious disease will need more protein. Sources of protein — Lean meats, fish, dairy products (eggs,cheese,milk),avocado, nuts, beans and peas.
Carbohydrate (starches and sugars) provide a readily available energy source, the body converts any excess to glycogen and fat, which is stored for energy. It is recommended that carbs attribute to 50% - 60% of the dietary calories, the majority of these should be complex carbs such as cereals, fruits, vegetables, legumes and pasta. Simple carbs, such as honey and sugar, are difficult for the body (especially the pancreas) to manage in large quantities, they also lack the vitamins, minerals, proteins and fibre that are available from complex carbs.
Fat in the diet provides a concentrated source of energy; 1 gram of fat delivers approximately 9 calories compared to only 4 calories per gram of carbs and protein. In the body, it acts as a source of stored energy, provides protection and insulation for tissues and forms important portions of the cell membrane structure. Fats also aid in the absorption of the fat-soluble vitamins (A, D, E, and K) from the intestine. Important sources of fat are: Milk, butter, meat, and oils.
Vitamins, Minerals, and Water are vital to maintain proper body function.
It is necessary to include vitamins, minerals, and enough water (recommended intake is 2 litres daily) to transport nutrients to the tissues and waste products away from them.
Vitamins act as coenzymes in important body processes, the exception to this is vitamin D which is synthesized by the body when exposed to sunlight.
Foods also contain a large variety of minerals. Minerals such as calcium, phosphorus and fluoride play an important part in the development of teeth, bones and in the operation of a number of the body's metabolic processes. some are required in trace amounts and others in larger amounts.
Calcium and iron, are required in relatively large amounts:
Milk, cheese, and dark, leafy green vegetables provide a good source of calcium.
Iron is essential for our blood to be able to transport oxygen round the body, it is a vital component of haemoglobin in the blood and myoglobin in muscles. It is especially important for menstruating, pregnant or lactating women and is assisted in its work by copper, cobalt helps form red blood cells; good sources include; liver, meat and egg yolks.
The importance of good nutrition and healthy eating.
If you do not practice good nutrition, it will be apparent by the condition of the eyes, skin, hair and teeth. A child suffering from poor nutrition will not grow properly an adult will have a lowered resistance to infection and disease. Poor nutrition can be a result of excesses in the diet as well as deficiencies.
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