Factors And Proper Health, Nutrients, And Health

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Nutrients and Health
Providing appropriate sustenance supplies the body with essential materials for biological processes. A calorie-controlled diet including a variety of nutrient dense foods from each major food group sets the framework for optimal health. By following recommendations set by the United States Food and Drug Administration (USDA), individuals can promote fitness and reduce disease. Adequate daily intakes of macronutrients, vitamins, and minerals through healthy food sources is necessary to maintain proper health.
Macronutrients and Proper Health
Macronutrients are crucial for proper health. Carbohydrates, protein, and fats are the primary nutrients needed for tissue growth, metabolism, and other internal functions (McGuire
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Carbohydrates are easily used throughout the body as fuel, in the form of glucose. Whole-grains, milk, fiber-rich fruits, and vegetables, without added sugar, are considered to be optimum sources for this macronutrient group. Fiber-rich options are most likely to bestow meaningful health benefits. Legumes are both high in fiber and plant-based protein. Since they help to provide both protein and carbohydrates, vitamins, and minerals, they are nutritionally valuable foods. Individuals are encouraged to gain 45 to 65 percent of their daily caloric total from carbohydrates but avoid the empty calories in highly sweetened foods and beverages. Processed and prepacked foods are less desirable source of carbohydrates due to their lack of fiber and high added sugar and calories. Fruits offer a great deal of fiber and carbohydrates. However, some tropical fruits, like pineapple, have disproportionately large amounts of natural sugar. Even naturally occurring sugars may push total calories beyond budgeted amounts. Too many calories, not matter the sources, are undesirable. Blood sugar can be balanced by adequate fiber and …show more content…
Vitamins A, C, D, E, K, and the B vitamins can be divided by their solubility in fat or water. Beyond vitamins, minerals are required biochemical reactions, absorption, and secretions. Appropriate tooth and bone development is dependent on the minerals calcium and magnesium in conjunction with vitamin D (Carlson Laboratories, 2013). Nutrient dense foods should be the primarily source for both vitamins and minerals. However, some individuals need additional supplementation, such cases include those who are practicing a vegan diet, pregnant or nursing mothers, and for individuals with absorption problems (FDA, 2015). Calories and macronutrient balance should be considered when establishing vitamin and mineral strategy. Often called “superfoods,” dark, leafy greens like kale, salmon, almonds and blueberries contain elevated levels of vitamins, minerals, and antioxidants (Wanjek, 2015). Beyond focusing only on nutrient dense super foods, consuming a variety of nutritious foods is advantageous. Leafy greens are low calorie but help to add bulk with sufficient doses of fiber-rich carbohydrates, minerals and vitamins. Low fat milk and enriched non-dairy alternatives provide fat, protein, carbohydrates and many vitamins and

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