Eating for Health
As humans, we are in constant need of energy. The basis of our maximizing energy starts with our dietary (eating) habits since we derive our energy from the foods we eat. Food is the fuel we use to: maintain and grow tissue, regulate the chemical and metabolic reactions that constantly take place in our bodies, and to successfully carry out the demands of daily living and activity.
Foods and Nutrients:
Breaking foods down into nutrients is a common method of classifying and describing foods for their energy potential. There are six classifications of nutrients and many foods are comprised of a combination of nutrients. Let's examine each nutrient further:
WATER
Water is perhaps the most important of all nutrients in that it is needed by your body in uninterrupted supplies. It helps your body transport other nutrients and remove cellular waste products. It also plays a role in temperature regulation, particularly during strenuous activity. You should feel free to drink water whenever you are thirsty, even during physical education class and sporting events, and as a preventative measure, drink water throughout the day even when you are not thirsty.
MINERALS
Minerals are generally divided into two groups; those found in the body in large quantities (sodium, calcium, potassium, phosphorus, magnesium, sulfur and chlorides) and those which you need in very small quantities referred to as "trace" minerals (iron, zinc, iodine and the fluorides to name but a few). Minerals aid in the buildup and breakdown of other nutrients and are found in sufficient amounts with a normal, well-balanced and varied diet.
VITAMINS
Vitamins are small organic substances that function as chemical regulators. They play an important role in promoting growth and the maintenance of life, but contrary to popular belief, they provide no direct source of energy and they do not contribute significantly to body structure. Like minerals, they can be classified into two categories: fat soluble, stored in the liver and free fatty acids (A, D, E, and K) and water soluble (C and the B-complex vitamins). As with minerals, a well-balanced and varied diet using the food pyramid as a guide should ensure an adequate supply of natural vitamins.
CARBOHYDRATES
The most efficient sources of energy are the sugars and starches found in plants. Collectively, they are referred to as carbohydrates. Fats and protein also supply energy, but fats, that are a more concentrated form of energy, are generally stored until called upon for energy during long term aerobic exercise such as a long walk, cross-country skiing or a long run. Proteins are a poor source of energy and are the last nutrient to provide energy, doing so in small amounts.
The process of digesting carbohydrates yields simple sugars that are absorbed from the intestinal tract and transported by the bloodstream to the liver. There, they are converted to glucose which can readily be used for energy in such body tissues as the brain and muscles, kidneys, heart, and other vital organs that need constant nourishment.
This constant need for glucose has dietary implications, since only a small amount of glucose can be stored in the body. To keep glucose stores adequately filled, it is important to eat balanced meals over the course of the day and possibly supplement meals with carbohydrate snacks throughout the day, particularly if you are involved with fitness or sport related activities. Feelings of weakness, hunger, dizziness and even nausea are common signs that your glucose stores are low. Low glucose hinders reflexes and awareness, not only reducing your efficiency during exercise, but making you less productive in the classroom as well. Eating from the "food pyramid" will help you to optimally develop and utilize your energy capabilities.
FATS
Fats are an essential part of your diet, however, the amount of recommended fat in one's diet is constantly being studied and revised. There seems to be a strong relationship between dietary fat and the development of coronary heart disease, often starting at a very early age. Fats are found in foods we like for flavor such as creams, butter and other dairy products, and red meat. As such, fats can be quite tempting and are easy to find. The American Heart Association and most nutritionists, however, agree that the majority of your diet should come from carbohydrates, which if unused, will be converted to and stored as fat.
PROTEIN
Protein, the last of the six nutrients, is essential to your health and well-being. However, the value of protein and the concern with it in the diet are often exaggerated. Protein's most important contribution is for tissue growth and repair. As an energy source it is poor, and only contributes in small amounts when the more efficient nutrients of fats and carbohydrates are unavailable.
The Food Pyramid: A Balanced Eating Plan:
To achieve a balanced diet with respect to the intake of nutrients, you can follow the recommendations of the food pyramid presented below. Divided into four categories with "serving" recommendations, following such a plan is both simple and healthy.
To help those of you (parents and children) in designing an action plan for healthy eating click on the link to Fork It Over: Five positive action plans for healthy eating (Tim Smith, 1992, American Fitness, 10(5): 8-9.) This article will provide suggestions on shopping for foods, preparing meals, serving meals, dining out and snacks.
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