THE FOOD GROUP

Nutrition refers to the food intake, which is the key to any level of physical conditioning. It involves the nutrients that get into the body through the regular three meals and snacks. It refers to the substance in food that provides structural or functional components or energy to the body.

THE FOOD GROUPS Contemporary health specialists consider the four basic food groups namely:

1. CARBOHYDRATE – These are the energy giving food. Rice, whole grain, flour, potatoes, cereals and seeds belong to this group.

2. PROTEIN-RICH FOODS – These are the building blocks of the body as they build and repair body tissues. Sources of protein are meat, fish, poultry, beans, milk and eggs.

3. FAT-RICH FOODS – Fats are needed for body lubrication and insulation. They protect the internal organs and provide essential fatty acids, nut they are relatively inefficient in the production of energy. O keep fats to a minimum, avoid fried foods, mayonnaise, butter, cheese, rich desserts, and fatty sausages. Vegetables fats are nutritionally better than animal fats.

4. VITAMIN AND MINERAL-RICH FOODS – These are body regulator f metabolic processes. Sources of most vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamin C and D are not stored in the tissue so that a daily intake of these foods should be practiced.

The primary sources of each nutrient are as follows:

1. PROTEIN – meat, dairy, legumes, nuts, seafoods and eggs.

2. CARBOHYDRATES – pasta, rice, cereals, breads, potatoes, milk, fruit, sugar

3. LIPIDS – (most commonly called fats) oils, butter, margarine, nuts, seed, avocados and olives.

4. VITAMINS

5. MINERALS – sodium, calcium, iron, iodine magnesium, etc.

6. WATER – as a beverage and a component of many foods, especially vegetables and fruits. In many cases, water is the “forgotten nutrient”. Although water does not provided energy to the body in the form of calories, it is a substance that is essential to the life.

APPROXIMATE WEIGHTS To start with, you should know the approximate weight for your age, height and body built. Below is suggested by Kenneth Cooper to determine your weight and which should be maintained to avoid consequences affecting one’s well-being. For light to medium-built individuals below 30 years of age:

Male : Height in inches’ x 4 - 128 e.g. Height is 5’10’’ or 70 inches 70 x 4 = 152 lbs.

Female : Height in inches’ x 3.5 - 108 e.g. Height is 5’4’’ or 64 inches 64 x 3.5 = 224 – 108 = 116 lbs.

Obese individual should see the physician for prescription on the weight and health maintenance.

Guidelines to lifelong Weight and Health maintenance.

Below are some guidelines that are conducive to lifelong weight and health maintenance:

1. Eat balanced meals every day. Balanced meals eating adequate foods containing carbohydrates, proteins, fats, vitamins and minerals. This food combination for a good breakfast provides long lasting energy the whole day.

2. Follow a consistent eating pattern. Eat three meals a day. Regular eating habits through a variety of foods and nutrients contribute to sound nutrition. Never skip a meal! Begin your day with a good breakfast.

3. Maintain your ideal weight. If you are overweight , be sure to increase calorie expenditure by exercising. It is to believed that good physical health and overweight and not compatible. Besides , you cannot look your best if you are overweight.

4. Eat low-calorie snacks and avoid junk foods. Form the habit of eating fruits. Fruit juice, unbuttered corn or light sandwiches can tide you over the next meal. Most junk food contain much sugar or salt or preservative, which are not essential in improving one’s diet.

5. Cut down on high-fats food and eat more lean meats. Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid excessive pork and dishes and cheese but go for fish poultry and lean beefs.

6. Drink 6-8 glasses of fluids a day. Water and other fluids are necessary to certain bodily function. They aid digestion, regulate temperature and help carry nutrients throughout the body.

7. Eat amidst a relaxed and pleasant atmostphere. Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency that will you will not over eat. Finishing a meal hurriedly may lead to indigestion.

8. Food supplement may be taken if necessary. A well-balanced diet generally provides enough nutrients for people to carry on their basic activities. However, most people do not always get adequate nutrients from their meals. In this cases, food supplement in the form of vitamin A, C and E may help provide protection from infectious diseases.