Website design By BotEap.com“Nutrition is the process of absorbing nutrients from the food you eat.”

Website design By BotEap.comTypes of nutrition

Website design By BotEap.com• Carbohydrates –

Website design By BotEap.comCarbohydrates are nutrients that provide energy and our main source of energy. They are easily digested and broken down into glucose, which the body uses to perform its many functions. The body receives 4 calories for 1 gram of carbohydrates consumed.

Website design By BotEap.comCarbohydrates are grouped into

Website design By BotEap.comsimple carbohydrates (sugar), complex carbohydrates (fiber), and starch.

Website design By BotEap.comand according to the glycemic index it is grouped into low, moderate and high

Website design By BotEap.comGlycemic index that shows a measure of how high and how fast blood sugar levels change after eating carbohydrates. The higher the glycemic index, the greater the rise in blood sugar and the longer it will take to return to normal. For a healthy diet, it is best to focus on foods with a low glycemic index and it also depends on physical work. Foods with a high glycemic index have been linked to elevated risks of heart disease and diabetes.

Website design By BotEap.comRequirement of carbohydrates in our diet:

Website design By BotEap.comCarbohydrates should account for 45% to 65% of the calories in your diet, which is approximately 225g – 325g of carbohydrates for someone on a 2,000 calorie diet.

Website design By BotEap.comHealthy and unhealthy sources of carbohydrates in our food:

Website design By BotEap.comThe healthiest sources of carbohydrates are raw or minimally processed whole grains, vegetables, fruits, and beans.

Website design By BotEap.comLess healthy carbohydrate sources include white bread, cakes, sodas, and other highly processed or refined foods. These elements contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Website design By BotEap.com• Fats –

Website design By BotEap.comFats are a fundamental part of the diet. One of the energy sources and important in relation to fat-soluble vitamins.

Website design By BotEap.com1 gram of fat provides 37 kJ (9 kcal) of energy. Foods that contain a lot of fat provide a lot of energy.

Website design By BotEap.comThere are different types of fat, including saturated fat and unsaturated fat.

Website design By BotEap.comSaturated fats are normally solid at room temperature, while unsaturated fats are liquid.

Website design By BotEap.comA high intake of saturated or trans fatty acids can have adverse effects on health.

Website design By BotEap.comFoods that contain polyunsaturated fats are essential for good health and overall health. Found in seafood such as tuna, mackerel, and salmon, as well as nuts and canola and flaxseed oils.

Website design By BotEap.com• Fiber –

Website design By BotEap.comThe indigestible fibrous portion of our diet essential for the health of the digestive system.

Website design By BotEap.comFiber is a type of carbohydrate. Although most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules and instead passes through the body undigested. Fiber helps regulate the body’s use of sugars, which helps control hunger and blood sugar.

Website design By BotEap.comFiber should make up at least 5% of your daily caloric intake. Children and adults need at least 20 to 30 grams of fiber per day for good health, consuming 2,000 calories a day. Fiber comes in two varieties, both of which are beneficial for your health:

Website design By BotEap.com• Soluble fiber, which dissolves in water, can help lower glucose levels and can also help lower blood cholesterol.

Website design By BotEap.com• Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation.

Website design By BotEap.com• Minerals: Minerals are inorganic substances and essential nutrients that are needed in small amounts to stay healthy. Minerals do not give you energy or calories, but they are involved and help in the formation of bones and teeth. People have different requirements, depending on their age, gender, physiological status (eg pregnancy), and sometimes their health. Some minerals are needed in greater amounts than others, for example, calcium, phosphorus, magnesium, sodium, potassium, and chloride. Others are required in smaller amounts and are sometimes referred to as trace elements, eg iron, zinc, iodine, fluoride, selenium, and copper.

Website design By BotEap.comProtein: Proteins are made by combining smaller amino acids. Proteins in the diet are known as macronutrients and provide energy (calories) to the body. There are 20 amino acids that are used to make proteins.

Website design By BotEap.comSince all cells and tissues contain protein, it is essential for the growth and repair of muscles and other body tissues. Hair and nails are mainly made up of protein. It also uses protein to make enzymes, hormones, and other chemicals in the body. Protein is an important component of bones, muscles, cartilage, skin, and blood.

Website design By BotEap.comEach gram of protein contains 4 calories. The Reference Nutrient Intake (RNI) is set at 0.75 g of protein per kilogram of body weight per day for adults.

Website design By BotEap.comProtein sources include meat products (hamburger, fish, chicken), dairy products (cheese, milk, yogurt, cottage cheese), eggs, tofu, lentils, and soy milk.

Website design By BotEap.comVitamins: Vitamins are organic compounds that are essential in very small amounts to maintain normal physiological function. Vitamins don’t give you calories or energy, but they help you stay healthy.

Website design By BotEap.comThere are two types of vitamins: water soluble and fat soluble.

Website design By BotEap.comWater soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin, and folic acid. They are not stored in large quantities in the body and any excess is lost through urine.

Website design By BotEap.comWater and fat-soluble vitamins play an important role in many chemical processes in the body. Fat-soluble vitamins include vitamins A, D, E, and K and can be stored in your body. High amounts of fat-soluble vitamins are not recommended as they can cause health problems.

Website design By BotEap.com• Water: water contains no calories and is not a source of fat, protein, or carbohydrates. Although pure water does not contain additional nutrients. Water is a nutrient unto itself, helping every cell in your body to function properly as a vehicle for transporting other nutrients because 60 percent of the human body is made up of water.

Website design By BotEap.com• Water regulates body fluids

Website design By BotEap.com• Water helps with digestion and makes you feel full (so you eat less)

Website design By BotEap.com• Water prevents muscle fatigue and dehydration.

Website design By BotEap.com• Water supports the kidneys’ process of removing toxins from the body.

Website design By BotEap.comTo meet the Institute of Medicine’s water consumption recommendations, men should drink about 13 cups of non-alcoholic liquids per day, while women should drink about 9 cups.