Eating a balanced diet is key to maintain an active and healthy lifestyle. Nutrients in foods as well as vitamin supplements play a vital role in keeping your body tuned.
In order to live, we must eat. That is a simple fact of life. However, what you put into your body determines just how you live. Food contains vital nutrients, giving you energy for life and aiding in all bodily functions. Nutrients are what you get from food for growth and health. No one food has all the nutrients that you need, hence the four basic food groups. Eating from the four basic food groups enables you to acquire the nutrients you need from eating a balanced diet.
Before you can know how to balance your diet, you should know the basic nutrients found in food.
Proteins are an important nutrient. Proteins can be found in a wide variety of foods. Meat, fish, eggs and poultry are very rich in proteins. Your body utilizes proteins to form new cells.
Fats and carbohydrates are also vital to good health. They will give you the energy you need. Many foods contain fat and carbohydrates. Milk, cheese, and butter are rich in fat and foods from the bread and cereal group such as pasta is rich in carbohydrates. Fruits also contain a fair amount of carbs. It is advised that you should use fats in your diet sparingly as it can cause heart disease and unwanted weight gain in some people.
Many people take a vitamin supplement on a daily basis. But you can also get an adequate amount of vitamins from food you eat. Vitamins help your body to grow and maintain good health. The term vitamin originated in the early 1900s. It was thought that vitamins contained nitrogen and was consequently spelled "viatmine". After it was discovered that all vitamins do not contain nitrogen, the "e" was dropped. Vitamins can be found in foodstuffs or can be obtained as an over the counter pharmaceutical. Sometimes when foods containing life-giving vitamins are cooked, a great deal of those vitamins are lost, so taking supplements may be helpful. If one does not get the required amount of vitamins in his or her diet the metabolic balance can be disrupted and serious health problems could arise. Some of the vitamins you will find in foods are:
Vitamin A
This is found in carrots, sweet potatoes, melons and green leafy vegetables to name a few. Vitamin A is essential for healthy skin and good eye function.
Vitamin C
This is found in citrus fruits such as oranges and lemons. Broccoli and other dark green leafy vegetables also contain vitamin C. This vitamin is probably most well known for the effects it has on the cold virus. Taken in extra amounts it has been proven to ward off the cold virus or lessen the effects of it. Vitamin C also gives you healthy bone and blood cells.
Vitamin D
Vitamin D can be found in milk, eggs, and saltwater fish. It will give you strong bones and teeth and help you grow. You can also get vitamin D from the sun.
Thiamin and Niacin
These vitamins help you to digest food and aid in nervous system functions. Foods containing these vitamins include eggs, peas, liver and some meat.
Minerals are another vital nutrient that helps the different parts of the body work as they are meant to. Some of the more important minerals are calcium, iron, potassium, and sodium.
Calcium helps with the growth of teeth and bones as well as the functions of your heart and muscles. Some foods rich in calcium are milk, cheese, yogurt and some vegetables.
Iron is found in liver, beans cereals, some dried fruit and some vegetables. This mineral helps blood carry oxygen to your cells.
Potassium and sodium both help to maintain the function of your muscles and nerves. Foods containing these vital minerals include cereals, salt, and some vegetables to name a few.
Understanding the nutrients found in food is just the first step to eating right. All the foods are divided into four basic food groups. The food groups help you decide just what you should eat. In each group there are different foods with different nutrients. You should eat from the four basic food groups at each meal for a balanced diet.
The four food groups include the milk and dairy group, the meat group, the bread and cereal group and the fruit and vegetable group. You should eat a certain amount of food from each group everyday in order to get all the nutrients you need. Everyday you should have three to four servings of the milk and dairy group; one or two servings form the meat group, three or four servings from the bread and cereal group and three to four servings from the fruit and vegetable group. If you eat the right amount of servings from each group every day you will be eating a balanced diet.
Although water is not considered a nutrient or a food group, it is vital for life. You get water from many foods, but will get most of your water from by simply drinking it. Water keeps your body hydrated and aid in blood formation as well as digestion. Drink eight to ten glasses a day for good health.
In conclusion, learning to eat right can take some time. Basic knowledge of what the food groups consist of as well as what nutrients are and their function is key. A healthy body depends on your eating the right foods as well as the right servings of each food. Remember to include water in your diet.
