Food and Nutrition

Welcome to this Food and Nutrition Page

Nutrition is the food you eat and how the body uses it. We eat food to live, to grow, to keep healthy and well, and to get energy for work and play. Food is made up of different nutrients needed for growth and health. All nutrients needed by the body are available through food. For Balanced diet, body needs combination of food. Each food has specific nutrition in it and each nutrient has specific uses in the body. We can make good combination to combine the different food or to eat can make a good pair of different food because most of the nutrients do their best work when combine with other nutrient.

            We  have four basic nutrient ::::Water, carbohydrates, proteins, and fats.

Water helps transport nutrients and waste products in and out of cells. Water  is necessary for all digestive, absorption, circulatory, and excretory functions .Water is needed for the utilization of the water-soluble vitamins and maintenance of proper body temperature.

    Carbohydrates  supply the body with the energy it needs to function. They are found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans. Milk and milk products are the only foods derived from animals that contain a significant amount of carbohydrates. Simple carbohydrates, sometimes called simple sugars. Fruits are one of the richest natural sources of simple carbohydrates.  Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans. When choosing carbohydrate-rich foods for your diet, always select unrefined foods such as fruits, vegetables, peas, beans, and whole-grain products. Refined, processed foods such as soft drinks, desserts, candy, and sugar and  most cookies and cakes, as well as many snack foods-are usually loaded with calories and unhealthy.

Protein  is essential for growth and development. It build our muscles. To make a complete protein, combine Beans  with Brown Rice or White Ghee Rice, Seeds, Corn, Wheat and Nuts. All soybean products, such as tofu and soymilk, are complete proteins. Yogurt is the only animal-derived complete-protein source recommended for frequent use in the diet. Made from milk that is curdled by bacteria. Yogurt also contains vitamins A and D, and many of the B-complex vitamins. Sweetened, flavored yogurts that are sold in supermarkets, contain added sugar and, often, preservatives. Instead, either purchase fresh unsweetened yogurt or make the yogurt yourself, and sweeten it with fruit juices and other wholesome ingredients. Homemade  yogurt is always fresh and good. You can find the Homemade yogurt recipe in the recipe section.

Fat  is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. Fat is, in fact, the most concentrated source of energy available to the body. However, the body requires only small amounts of fat. Excessive fat intake is a major causative factor in obesity, a number of other disorders as well. it is necessary to understand the different types of fats available and the ways in which these fats act within the body. Fat is an important part of a healthy diet because it provides essential fatty acids and energy (calories). It also helps your body absorb Vitamins A, D and E. Fats and oils are made mostly of fatty acids.
 There are four main types of fatty acids.
Polyunsaturated fatty acids   Many common vegetable oils (e.g., soybean, corn and sunflower oil), flaxseed, sunflower seeds, soybeans and some nuts (e.g., walnuts) contain a high proportion of polyunsaturated fatty acids.
 Monounsaturated fatty acids  Olive oil, canola oil, sunflower oil, avocados and certain nuts (e.g., cashews, pecans, almonds and peanuts) contain a high proportion of monounsaturated fatty acids.
Saturated Fatty acids  are found primarily in animal products, including dairy items, such as whole milk, butter, cream, and cheese. Some vegetable products including coconut oil, palm kernel oil, and vegetable shortening-are also high in saturates.
Trans fatty acids  are  naturally in small amounts in dairy products, Also, small amounts of trans fats are formed during the refining of liquid vegetable oils (e.g., canola and soybean oil). Trans fats are also created when manufacturers use a process called "partial hydrogenation." This process turns liquid oil into a semi-solid form, such as shortening or margarine.
The Health Effects of Dietary Fats
In general terms, polyunsaturated and monounsaturated fatty acids tend to lower your risk of heart disease. They are the healthier fats, and they should be included in your diet. Saturated and trans fatty acids are unhealthy fats because they tend to raise your risk of heart disease.
      Trans fats do two things that raise the risk of developing heart disease: Trans fats raise blood levels of so-called bad cholesterol (LDL-cholesterol). LDL-cholesterol is a risk factor for heart disease.

     Trans fats lower blood levels of so-called good cholesterol (HDL-cholesterol). HDL-cholesterol protects against heart disease.

Saturated fats also raise blood levels of "bad" cholesterol. However, at the same time, they also raise blood levels of "good" cholesterol.

Like water, carbohydrates, protein, and fats, vitamins and minerals are essential to life. Vitamins and minerals make people's bodies work properly. Although we get vitamins and minerals from the foods we eat every day, some foods have more vitamins and minerals than others. The fat soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in our body. The water soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before our body can absorb them. Because of this our body can't store these vitamins. So we need a fresh supply of these vitamins every day.

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. we can get all vitamins and minerals in all fruits and vegetables and  dairy products.

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