FOOD AND NUTRITION

FOOD -  Edible or potable substance consisting of nourishing and nutritive components such as carbohydrates, fats, proteins, essential mineral and vitamins, which sustains life, generates energy, and provides growth, maintenance and health of the body.

NUTRITION-  It is the process of taking in nutrients from the foods you eat. These nutrients are needed for enerygy, maintenance of tissues ad regulation of bodily processes.

NUTRIENTS-  Nutrients are the substances in food that our bodies process to enable it to function. Nutrient requirements are influenced by factors including your age, growth stage and activity. They are divided into two categories ; macronutrients and micronutrents.

MACRO NUTRIENTS- Macro nutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.

such as carbohydrates, proteins and fats.

MICRO NUTRIENTS-  Micro nutrients are nutrients required by organisms throuhout life in small quantities for a range of physiological functions.

such as vitamins and minerals. 

CARBOHYDRATES 
Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.
Though often maligned in trendy diets, carbohydrates are of the basic food groups and are important to a healthy life.
Carbohydrates are the body's main source of energy.
They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.

The recommended daily amount of carbs for adults is 135grams.
One gram of carbohydrate equals 4 calories. However, people with diabetes should not eat more than 200 gms of carbs per day while, pregnant women need atleast 175 grams .

Sources of carbohydrates 

The best carbohydrate foods are unprocessed whole foods like fresh fruit, 100% juice, whole grains and many vegetables. These foods also contain fiber, vitamins, minerals and antioxidants.

Rice, barley, Wheat, Couscous,Oats,Rye, Buckwheat, Pasta, Noodles, Cornmeal, Flour, Tortillas, Bulgur, Cereals, fruit, Dried fruits, raisins, potatoes, legumes, sweet potatoes,carrots, bread, Bagels, Fruit juice, sugar, huney, molasses.

Functions of carbohydrates 

1 Provides us with energy - The main thing carbohydrates give us is the energy for metabolism. This is why dietiticans recommend that more than half of our calories should be supplied in the form of carbs.

Some carbs are used immediately for cellular processes, while excess carbs are stored in the form of glycogen which is present in the liver. Some carbs turn into fats which are stored in our fat cells.

2. Use proteins in other beneficial ways- Without the functions of carbohydrates, our body would have to use protein for fuel. Protein, however is necessary for other cellular processes and it is wasted as fuel, we have less protein for the repair of tissues and for the production of enzymes. Carbs allow our body to use protein for what its primarily purpose is and not just for fuel.

3. Are necessary for fat oxidation - The body needs carbs in order to burn fat. A breakdown product of carbohydrates is called oxaloacetic acid, which is necessary to metabolize fats. Without the breakdown, fats get turned into ketones, which can be toxic to the bodies. Hence carbs are required to allow fats to be metabolized correctly by the body .

4. Help gastrointestinal function in the body - Carbohydrates play a role in production of B complex vitamins made by beneficial bacteria live off  the carbohydrates consumed by the GI tract and then help us in return by producing valuable vitamins we need to function. 

One of the functions of carbohydrates is to provide fuel for these beneficial bacteria so that they can symbiotically help us in return. 

Carbohydrates like lactate, help the body to absorb calcium better which is good for our bones.

5. Helps cellular recognition processes - This means that carbohydrates are important to our immune system . Many antibodies and proteins used in the immune system contain both carbs and proteins. 

The carbohydrate component helps the liver know when to degrade the antibody by being cleaved off the proteins making up the immunoglobulin. 

The functions of carbohydrates video 


PROTEINS
Proteins are large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly.
Our body structures, functions, the regulation of the body's cells, tissues and organs cannot exist without proteins.
The human body's muscles, skin, bones and many other parts contain significant amounts of protein. Protein accounts 20% of total body weight. Enzymes, hormones and antibodies are proteins.
Proteins also work as neurotransmitters, and carriers of oxygen in blood.
One gram of protein contains 4 calories. The Greek word protos means first and the Greek word proteios means the first quality.
Hence , it is highly essential for life.

FUNCTIONS OF PROTEINS 

• It builds, strengthens and repairs things, such as tissue.
• Make antibodies for our immune system.
• Make hormones, which help cells, send messages and co- ordinate bodily activities.
• Muscle contractions- actin and myosin are involved in muscle contraction and movement.
• Make enzymes .
• Carry things - Haemoglobin, a protein transports oxygen through the blood.
• Mediate cell response- Rhodopsin is a protein in the eye which is used for vision.
• Store things - Ferritin is a protein which stores iron in the liver.

SOURCES OF PROTEINS 

• Meat
• Poultry
• Fish and fish eggs
• Insects
• Dairy products
• Seeds and nuts
• Soy products
• Quorn - a fungus extract, popular in the UK/Ireland. Egg-white is used as a binder, so it is not a vegan source.
• Eggs
• Grains, vegetables and legumes also have protein (less per kilo of total weight)
• 

PROTEIN DEFICIENCY

1. MARASMUS

Young children and infants are vulnerable to consequences of lack of protein.

Marasmus is a severe lack of important nutrients. People affected by marasmus look frail and thin. This is a fatal disease that causes weightloss and dehydration.

2. KWASHIORKOR

Lack of proteins from carbohydrates sources like rice, yams, Bananas causes kwashiorkor. This is a severe malnutrition disease common in older children.

The university of Maryland Medical Center explains that symptoms of the illness include a swollen stomach due to fluid retention.

It also has symptoms common to marasmus such as irritability, diarrhoea, fatigue, limited growth and cognitive development as well as mental health.

3. Protein C and Protein S deficiency 

1 in every 300 people suffer from the lack of Protein C , similarly Protein S deficiency affects 1 in 20,000 people. Research states that the deficiency in Protein C and Protein S is a hereditary disease leading to blood clotting. Such deficiencies are characterized by pain , redness, swelling , and tendeerness in the affected region. This defiency causes ischemic stroke, pain, redness, swelling and tenderness in affected areas. 

4. Cachexia 

A disease that causes weakening of the skeletal muscles and reduction of protein. It is associated with chronic diseases like AIDS, cancer, chronic kidney failure, chronic obstructive pulmonary disease and rheumatoid arthritis. 

FATS

Fats are an essential part of our diet and is important for good health. There are different types of  fats, some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats, in small amounts as part of balanced diet . When eaten in large amounts, all fats including healthy fats, can contribute to weight gain. Fat is higher in energy than any other nutrient and so eating less fat overall is likely yo help with weight loss. 

Eating less saturated and trans fats may help lower your risk of  heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monosaturated fats. 

Saturated Fats 

Eating Greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These Fats are usually solid at room temperature and are found in: 

• Animal based products : 

Dairy foods - such as butter, cream full of fat milk and cheese. 

Meat - Such as fatty cuts of beef, pork, lamb, and chicken. processed meats like salami and some plant derived products.

• Palm oil 
• Coconut
• Coconut milk and cream 
• Cooking margarine 

Many manufactured and packaged foods :

• Fatty snack food 
• Deep fried and high fat take away foods 
• Cakes and high fat muffins
• Pastries and pies
• Sweet and savoury biscuits.

Unsaturated Fats 

Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet. 

There are two main types of saturated fats :

1. Polyunsaturated fats :

• omega 3 - Fats which are found in fish especially oily fishes.
• Omega 6 - fats which are found in some oils, such as safflower and soyabean oil, along with some nuts, such as cashews and almonds.

      2. Trans fats:

           Trans fats are unsaturated fats that have been processed and as a result behave like saturated fats. Eating transfats increases the levels of good cholesterol and decreases the levels of good cholesterol in the body which is a major risk factor for heart disease. It is important to lower the amounts of trans fats and you eat to help you stay healthy. Trans fats are found in many packaged foods and also in butter and some margarines.

Cholesterol

It is a type of fat found in food but also in our blood. Cholesterol has many important functions in the body but having high levels of the wrong type of cholesterol in the blood increases heart disease risk.  It was once thought that eating too many cholesterol containing foods was the major dietary cause of high blood cholesterol level.  But we know that eating too many foods containing higher amounts of saturated and trans fats is a bigger problem and has a much greater influence on blood cholesterol levels. 

VITAMINS  
Vitamins are the nutrients our bodies need in order to maintain functions such as immunity and metabolism. There is very little need of vitamins in our bodies and it is very important to know the types, Fat soluble and water soluble before learning about each one. 

Fat soluble vitamin is the classification of vitamins that are stored in fat cells when excess is present. They also need fat in order to be absorbed.

Water soluble vitamins are not stored in the body. The body takes what it needs from food and then excretes what is not needed as waste. They also are easily destroyed by cooking and care should be taken when cooking vegetables.


Water soluble vitamins                                          Fat soluble vitamins

• Thiamin                                                                                  A,D,E & K
• Riboflavin
• Vitamin B6
• Vitamin B12
• Niacin
• Biotin
• Folic Acid 
• Pantothenic Acid 
• Vitamin C

Natural food sources of vitamins 

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin and soft tissues.

Animal Sources: 

• Beef
• Eggs
• Chicken
• Fish
• Seafood
• Cheese
• Milk
• Yoghurt

Plant sources :

• Apple
• Apricots
• Oranges
• Mangoes
• Cantaloupe
• Watermelon
• Kiwis
• Plums
• Peaches
• Blackberries
• Greens
• Carrots
• Spinach
• Pumpkin
• Peas
• Broccoli
• Tomato
• Turnip
• Escarole
• Wheat Germ

Vitamin B

Vitamin B complex includes B1 or Thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoxime, B12 or cobalamin and folate folic acid. Vitamin B complex helps in cell repair digestion and metabolism. It boosts the immune system. Food sources include :

• Asparagus
• Bananas
• broccoli
• Dates
• Dairy products
• Fish
• Figs
• Nuts
• Seeds
• Spinach
• Pulses
• Potatoes

Vitamin C

Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron. We already, know that citrus fruits are rich in Vitamin C. However, apart from citrus fruits, other foods that are high in vitamin c include :

• Broccoli
• Spinach
• Green Pepper
• Peas
• Potatoes
• Lemons
• Strawberries
• Pears
• Lime 

Vitamin D

Vitamin D is vital for healthy bones and teeth. It helps to absorb calcium and maintain the level of calcium and phosphorous. Sun is the best source for vitamin D.  However, several food sources are also available . Some of the best food sources of vitamin D include :

• Mashed potatoes
• Dairy products
• Dark green leafy vegetables
• Milk
• Yoghurt 
• Ice cream
• Organ meats 
• Eggs
• Mackerel
• Salmon 

                                                                          Vitamin E

Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in Vitamin E include :

• Avocado
• Tomato
• Watercress
• Brussels sprouts
• Spinach
• Berries
• Salmon
• Whole grain products
• Nuts
• Olive oil
• Sunflower oil
• Mackerel

                                                                  Vitamin K

Vitamin K plays a major role in the blood clotting process in the body and helps to maintain strong bones. the sources are :

• Meat
• Liver
• Egg yolk
• Whole Grain
• Brussels sprouts
• Celery
• Parsley
• Iceberg lettuce
• Peas
• Asparagus
• Cabbage
• Cucumbers
• Broccoli
• Soybean

VITAMIN DEFICIENCY DISEASES

1. Night Blindness

It is a deficiency disease of vitamin A. This affliction makes it impossible to see in the dim light, and sufferers become completely blind when night falls.

     2. Beriberi

Beriberi  is a disease whose symptoms include weight loss, body weakness , pain , brain damage, irregular brain failure. Beriberi is a deficiency of B1 thiamine found in cereal grain husks. White bread also causes beriberi.

   3. Pellagra 

 Symptoms included diarrohoea, dermatitis, dementia and finally death. Deficiency of vitamin B3 Niacin causes this disease. 

 4. Ariboflavinosis

It is an autoimmune disease. It causes gradual deterioration of the spinal cord and very gradual brain deterioration, resulting in sensory or motor deficiencies. Mental disorders from the gradual brain damage begin as fatigue, irritability, depression or bad memory. As the disease progresses over several years, Pyschosis and mania may appear. This damage is irreversible and caused by a deficiency in B12. 

5. Scurvy

Scurvy causes lethargy, skin spots, bleeding gums, loss of teeth, fever and death. It is caused by deficiency of vitamin C.

6. Rickets  

Rickets causes muscles and bones to become  soft, which can cause permanent deformities in children. Rickets is caused by a lack of vitamin D or of calcium.

7. Vitamin K deficiency 

It causes uncontrolled bleeding and underdeveloped faces and bones. 

MINERALS 

Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

Importance of minerals :

1. Bone and teeth health - Your skeleton provides motility, protection and support for the body. It also stores minerals and other nutrients. Though they appear hard and unyielding, your bones are actually constantly being reabsorbed and reformed by your body. Several minerals make up the lattice architecture of your bones. Calcium is the most abundant mineral in your body and is found in your bones and blood. Along with minerals, phosphorous , calcium gives bone strength and density. This mineral builds and maintains strong, healthy teeth. 

2. Energy production - You require oxygen to produce energy that is necessary for every bodily function and process. Red blood cells carry oxygen to each of your infinite cells, where it is used to generate energy. Red blood cells contain a heme or iron component that binds to oxygen so that it can be transported. Iron is an essential mineral. This mineral is primarily found in the blood , and it is stored in your liver, spleen , bone marrow and muscles. 

3. Nerve and Muscle function - Potassium is found in bananas, dates, tomatoes, green leafy vegetables, citrus fruits and legumes. This mineral is important to keep muscles and nervous system functioning normal. Potassium helps to maintain the correct water balance in the cells of your nerves and muscles. 

4. Immune health - Some minerals such as calcium are needed in large quantities while others such as zinc are only needed in trace amounts. Zinc is an essential mineral that is important for keeping your immune system strong and helps your body fight infections, heal wounds and repair cells. Eating meat and legumes such as beans, peas, and lentils will give you sufficient amounts of zinc. Mineral selenium is also needed in small amounts for immune health. 

Mineral Function Common Food Sources Calcium Builds bones and teeth and helps keep them strong Slows down bone loss as you get older Helps muscles like your heart work properly Milk, cheese, yogurt, calcium fortified non-dairy beverages, tofu with added calcium Canned sardines and salmon with the bones, tofu with added calcium Calcium-fortified orange juice Iron Carries oxygen to all parts of your body Prevents you from feeling tired Meat, fish, poultry, firm tofu, dried beans, peas, like soybeans, chickpeas, split pea, lentils, nuts and seeds, organ meats such as liver and heart Iron fortified grain products like flour, bread, pasta and breakfast cereal Blackstrap molasses Magnesium Keeps nerves and muscles strong Helps form bones and teeth Spinach and swiss chard Bran cereals and wheat germ Dried beans, peas and lentils such as black, navy, chickpeas, nuts and seeds such as almonds, cashews, pumpkin, sunflower and flax seeds Potassium Keeps fluids balanced in blood and tissue Helps in controlling blood pressure Allows nerves and muscles to work together Bananas, papaya, sweet potato, dark leafy greens, avocado, prune juice, tomato juice, orange juice Milk, yogurt Dried beans such as navy, pinto and black beans, chickpeas, lentils, beef, pork, fish, nuts and seeds such as pistachio, almonds, pumpkin, flax and sunflower seeds Zinc Needed for growth and development Maintains a healthy immune system  Important for wound healing Helps the body use other nutrients Yogurt, milk, cheese Dried beans like adzuki, kidney, navy, pinto and soybeans, lentils, pumpkin seeds and sunflower seeds, liver, meat, poultry, fish and seafood.    Health Benefits, Claims, Deficiency, and Toxicity of Leading Mineral Dietary Supplement Products These claims have not been evaluated by the Food and Drug Administration. DS products may not include statements that they diagnose, treat, cure, or prevent disease. Mineral Health Benefit Claims Suppor for Claims Deficiency Toxicity Calcium-(a) Developing and maintaining healthy bones and teeth Assists in blood clotting, muscle contraction, nerve transmission Involved in production of energy and maintenance of immune function Reduces the risk of osteoporosis Prevents cancer Useful in treating high blood pressure; lowers cholesterol; helps prevent cardiovascular disease Helps alleviate cramps in the legs Useful in treating and preventing arthritis Helps keep skin healthy Effect against osteoporosis proven Studies suggest may help prevent cancer Studies say it helps reduce high blood pressure and CVD; mixed results for lowering cholesterol Anecdotal evidence it is used for leg cramps and as a tranquilizer No evidence for treating arthritis or healthy skin If severe, may lead to abnormal heartbeat, dementia, muscle spasms, and convulsions Brittle, thinning bones (osteoporosis) High doses may cause constipation and interfere with kidney function and iron absorption Causes tissue calcification May cause magnesium deficiency Chromium Aids in glucose metabolism and regulates blood sugar; essential trace element Treatment and prevention of diabetes Protects against cardiovascular disease and high blood pressure Useful in treating hypoglycemia No evidence that it prevents diabetes, although there is evidence that it may increase glucose tolerance Contradictory evidence for protecting against CVD and high blood pressure Aid re: hypoglycemia unclear Possibly glucose intolerance, impaired growth, elevated blood cholesterol, and fatty deposits in the arteries Hexavalent chromium is toxic and carcinogenic, but the dietary form (trivalent) has very low toxicity Trivalent form not associated with any type of cancer Copper Essential trace element; one of the factors in hemoglobin formulation; helps stimulate the absorption of iron; plays a role in respiration Helps maintain cell membranes; part of enzyme that protects against cellular damage; prevents peroxidation of polyunsaturated fatty acids Involved in production of collagen, elastin, melanin, and the neurotransmitter noradrenalin  Anticancer substance Protective against cardiovascular disease Anti-inflammatory and useful against some forms of arthritis Immune booster No evidence for anticancer claims Studies done, need more re: protection against CVD Promising studies as an anti-inflammatory agent; need more work Role in human immune system needs clarification Second most common trace metal deficiency occurring during intravenous feeding Symptoms include anemia that is unresponsive to iron, lowered white blood cell count, and loss of bone density (osteoporosis) Relatively nontoxic Iodine Integral part of the thyroid hormones that have important metabolic roles; factor in the thyroid gland's regulation of energy production Protects against toxic effects from radioactive materials Relieves pain and soreness from fibrocystic breasts Good for loosening up clogged mucus in the breathing tubes Good antiseptic  Does protect from toxic effects of radioactive materials More research needed for fibrocystic breast relief Iodine containing drugs (need prescription) are useful for loosening coughs Effective in purifying back-country water (not elemental) Major cause of hypothyroidism in the world Symptoms include chronic fatigue, apathy, dry skin, intolerance to cold, weight gain, and enlargement of the thyroid High doses may aggravate acne (rare from diet or typical supplement consumption) High doses may lead to a temporary block of hormone synthesis and temporary hyperthyroidism Over prolonged periods, high doses may result in hyperthyroidism High doses greater than 50 milligrams/day may lead to inflammation of the salivary glands, which is easily reversed Iron Necessary in red blood cell formation and function Protection from oxidant damage; maintenance of the immune system Backbone of energy-producing process Involved in the production of carnitine, collagen, elastin, several brain neurotransmitters Prevents and cures iron-deficiency anemia Anticarcinogenic Boosts physical performance Prevents learning disorders in children Prevents iron-deficiency anemia Anticancer evidence is meager; appears to play an important role in cellular immunity More research needed for muscular performance claim Evidence says may help prevent learning disorders in kids Iron-deficiency anemia (significant decrease in number of red blood cells), which means decreased oxygenation of tissues and symptoms of fatigue and muscle weakness (Note: iron is the treatment for this deficiency) Associated with Plummer-Vision Syndrome, when there is difficulty in swallowing solid food because a web-like membrane grows across the esophagus (Note: supplementation has been found to eliminate this condition) Toxic after prolonged usage; reports are rare Some concern that unbound iron can generate free radicals and be destructive to cells, but usually occurs just with certain genetic disorders Over supplementation may cause abdominal pain, diarrhea, or constipation Top Mineral Health Benefit Claims Support for Claims Deficiency Toxicity Magnesium Activates nearly 100 enzymes; helps nerves and muscles function; necessary for every major biological process (e.g., glucose metabolism, production of cellular energy, and the synthesis of protein and nucleic acids) Regulator of calcium flow within cells; collaborates with calcium in the production of biologic energy Protects against cardiovascular disease and helps in treatment of high blood pressure Helps in treating PMS Helps prevent kidney and gallstones Treats prostate problems Useful in treating polio, postpolio syndrome Helps fight depression Helps in treating neuromuscular and nervous disorders Good for treating convulsions in pregnant women to prevent premature labor Helps with diarrhea, vomiting, and indigestion Conflicting findings about role in CVD, but have found that magnesium plays an important role in the maintenance of the electrical and physical integrity of the heart muscle Insufficient research in helping PMS No evidence that is helpful in treating gallstones, but evidence exists that it is helpful in preventing calcium oxalate kidney stones in people who have this recurrent problem No evidence to support this No evidence to support this No evidence to support this Intravenous magnesium used to treat this No evidence of benefit for those with these symptoms unless symptoms are due to magnesium deficiency Early symptoms of deficiency; products on market containing magnesium actually cause diarrhea, and it is used in laxatives Loss of appetite, nausea, vomiting, diarrhea, confusion, tremors, loss of coordination, and occasionally fatal convulsions Sometimes associated with calcium and potassium deficiencies at the same time Marginal deficiency is common People with impaired kidney function can accumulate magnesium, which can be fatal Those with high-grade atrioventricular blocks or bifascicular blocks should not take (could slow heart rate) No evidence it is harmful other than in these two instances Manganese Essential part of several enzyme systems, involved in protein and energy metabolism Antioxidant Important for normal function of the brain, effective in treating schizophrenia and other nervous disorders Necessary for reproduction Needed for normal bone structure and helpful in treating osteoarthritis Necessary for normal glucose metabolism and beneficial in treating diabetes mellitus Not clear; needs more research Appears to be involved in synthesis of neurotransmitters in brain, anecdotal reports that it works on schizophrenia, but no scientific reports Not demonstrated in humans Need more research No evidence in humans nor for treating diabetes Not documented in humans; only one report of man who was on a manganese-deficient diet for 4 months Dietary form has low toxicity, inhaled dust can cause serious neurologic disease Molybdenum Necessary for several enzymes May be an antioxidant, protect against cancer May be a detoxifier of potentially hazardous substances (sulfiting agents for preserving drugs and food) Protects teeth Prevents sexual impotence Prevents anemia and mobilizes iron No evidence supplementation protects against cancer No evidence supplementation protects against cancer No clinical support No evidence Role not thought to be significant Only one report of deficiency, from a patient fed intravenously Noted in animals due to antagonism of copper Phosphorous Works with calcium to develop and maintain strong bones and teeth; enhances use of other nutrients Component of cell membranes Important in vital biologic processes (storage and processing of biological information, cellular communication, energy production, and integrity of tissue) Increases endurance in athletes Fights fatigue, overall good tonic If adequate phosphate intake, supplementation will not boost energy only if suffering from depletion (if alcoholic, antacid user, various medical conditions) Homeopathic remedies claim this, no adequate research on its effectiveness Rare, although severe deficiency could lead to seizures, coma, and death Depletion has been reported in those taking antacids between 2 and 12 years because antacids contain magnesium and aluminum, both of which prevent the absorption of phosphate into the body Toxic; treatment of deficiency should be administered by physician BALANCED DIET Why a Balanced Diet Is Important A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance. Bad eating habits can persist for the rest of their lives. Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The USDA reports that four of the top 10 leading causes of death in the United States are directly influenced by diet. These are: heart disease cancer stroke diabetes How to Achieve a Balanced Diet At the core of a balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet. Fruits Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients. Vegetables Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide. Examples of dark leafy greens include: spinach kale green beans broccoli collard greens Swiss chard Grains According to the USDA, Americans consume refined white flour more than any other grain. Unfortunately, refined white flour contains poor nutritional value because the hull of the grain is removed during the refining process. The hull is the outer shell of the grain and is where the majority of the grain’s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull, so they provide much more nutrition. Try switching from white breads and pastas to whole-grain products. Proteins Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal. Other good sources of protein, which contain many other health benefits, fiber and other nutrients, include nuts and beans, such as: lentils beans peas almonds sunflower seeds walnuts Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Dairy Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it’s best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almond, or soy are typically fortified with calcium and other nutrients, making these excellent alternatives to dairy from cows. Oils Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain a large number of empty calories. The USDA has an online calculator that can help you determine how much of each food group you should consume daily. Aside from adding certain foods to your diet, you should also reduce your consumption of certain substances in order to maintain a balanced diet and a healthy weight. These include: alcohol refined grains solid fats saturated fats trans fats salt sugars                                                 FOOD PYRAMID  A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.[1] The first food pyramid was published in Sweden in 1974.[2][3][4] The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the "Food Guide Pyramid". It was updated in 2005 and then replaced by MyPlate in 2011. .................................................................The END ..........................................................................