Nutrition

LIST OF NUTRITION 

There are six categories of nutrients that the body needs which are protein, carbohydrates, fats, fibers, vitamins and minerals, and water.


PROTEIN. 

What is protein? simply said, Protein is large molecules consisting of amino acids which our bodies and the cells in our bodies needs to functions properly. Our body structures, functions, the regulation of the body`s cells, tissues and organ cannot exist without protein. 

What food contain protein?

A lot of people do not realize this, but there is protein in more than just meat and beans. let's check it out:

Food	Protein Content
Meat	7 grams per ounce
Milk	8 grams per cup
Cheese	8 grams per ounce
Yogurt	10 grams per cup
Egg	7 grams
White egg	3.5 grams per one egg white
Tofu	10 grams ½ cup
Peanut butter	8 grams per 2 tablespoon
Bread	3 grams per 1 oz slide
rice	4 grams per cup
Beans	13 grams per cup
Potatoes	4 grams per 1 medium potato

CARBOHYDRATES

What is carbohydrates? simply said Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy life.

Carbohydrate have 2 categories. That is Good carbs and Bad crabs.

Good carbs are:

• Low or moderate in calories
• High in nutrients
• Devoid of refined sugars and refined grains
• High in naturally occurring fiber
• Low in sodium
• Low in saturated fat
• Very low in, or devoid of, cholesterol and trans fats

Bad carbs are:

• High in calories
• Full of refined sugars, like corn syrup, white sugar, honey and fruit juices
• High in refined grains like white flour
• Low in many nutrients
• Low in fiber
• High in sodium
• Sometimes high in saturated fat
• Sometimes high in cholesterol and trans fats

FATS

Fat is an essential part of our diet and nutrition, we cannot live without it.Our bodies require small amounts of 'good fat' to function and help prevent disease.  However, a lot of modern diets contain far more fat than the body needs.  Too much fat, especially too much of the wrong type of fat, can cause serious health complaints including obesity, higher blood pressure and cholesterol levels, which in turn lead to a greater risk of heart disease.

ADVANTAGES OF FATS	DISADVANTAGES OF FATS
·       Promote fat burn ·         Build muscle faster ·         Curb craving for junk food ·         Supply your body with essential nutrients ·         Better absorb certain vitamins and antioxidants ·         Prevent nutrient loss during cooking	·         Weight gain ·         Heart disease ·         Inflammation ·         Depression ·         Increased cancer risk

FIBERS 

What is fiber? Fiber is that part of plant foods that your body can't digest or absorb.Dietary fiber is a plant-based nutrient that is sometimes called roughage or bulk. It is a type of carbohydrate but, unlike other carbs, it cannot be broken down into digestible sugar molecules. Therefore, fiber passes through the intestinal tract relatively intact. However, on its journey, fiber does a lot of work. Fibers can lower blood sugar, cut cholestrol , and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug , the world would be clamoring for it. 

Where is fiber found?

• fruits, vegetables, beans, peas, lentils

• nuts and seeds

• whole grains

TOP 10 HIGH FIBER FRUITS		FIBERS(G)
Avocado, Fresh	1 cup	10.10
Durian, Fresh	1 cup	9.20
Guava	1 cup	8.90
Kiwi	1 cup	5.00
Orange	1 cup	4.30
Pear	100 grams	4.00
Grape (Red color)	1 cup	4.00
Banana	1 cup	3.90
Mango	1 cup	3.00
Papaya	1 cup	2.50

VITAMIN AND MINERALS.

What is vitamin and minerals? Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals. Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.

There are two types of vitamins: fat-soluble and water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are found mainly in fatty foods and animal products, such as vegetable oils, milk and dairy foods, eggs, liver, oily fish and butter.

While your body needs these vitamins every day to work properly, you don't need to eat foods containing them every day.

This is because your body stores these vitamins in your liver and fatty tissues for future use. These stores can build up so they are there when you need them. However, if you have much more than you need, fat-soluble vitamins can be harmful.

Fat-soluble vitamins are:

• vitamin A 

• vitamin D 

• vitamin E 

• vitamin K 

Water-soluble vitamins

Water-soluble vitamins are not stored in the body, so you need to have them more frequently.

If you have more than you need, your body gets rid of the extra vitamins when you urinate. As the body does not store water-soluble vitamins, these vitamins are generally not harmful. However, this doesn't mean that all large amounts are necessarily harmless.

Water-soluble vitamins are found in a wide range of foods, including fruit, vegetables, potatoes, grains, milk and dairy foods. Unlike fat-soluble vitamins, they can be destroyed by heat or being exposed to the air. They can also be lost in water used for cooking.

This means that by cooking foods, especially boiling them, we lose some of these vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods, rather than boil them, or to use the cooking water in soups or stews rather than pouring it away.

Water-soluble vitamins are vitamin C, the B vitamins and folic acid.

There are also many other types of vitamins and minerals that are an important part of a healthy diet.

WATER

why body need water?
You must have water in your diet. It is brimming with minerals and electrolytes, and you can’t live without it. Water is a solvent. It dissolves other substances and carries nutrients and other material (such as blood cells) around the body, making it possible for every organ to do its job.

You need water to:

• Digest food, dissolving nutrients so that they can pass through the intestinal cell walls into your bloodstream, and move food along through your intestinal tract.
• Carry waste products out of your body.
• Provide a medium in which biochemical reactions such as metabolism (digesting food, producing energy, and building tissue) occur.
• Send electrical messages between cells so that your muscles can move, your eyes can see, your brain can think, and so on.
• Regulate body temperature — cooling your body with moisture (perspiration) that evaporates on your skin.
• Lubricate your moving parts.
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Water is needed for most body functions, including to:

• maintain the health and integrity of every cell in the body
• keep the bloodstream liquid enough to flow through blood vessels
• help eliminate the byproducts of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein
• regulate body temperature through sweating
• moisten mucous membranes such as those of the lungs and mouth
• lubricate and cushion joints
• reduce the risk of cystitis by keeping the bladder clear of bacteria
• aid digestion and prevent constipation
• moisturise the skin to maintain its texture and appearance
• carry nutrients and oxygen to cells
• serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.