by Food and Nutrition for A Healthy Life Style
Food and nutrition are closely linked components play significant role in maintaining health. Consumption of essential nutrients for growth, development and best bodily function, greatly depends upon quality and quantity of food digested.
The core nutrition
All-important nutrients such as carbohydrate, protein, minerals, vitamins and water in significant amount, play vital role in human life. Each nutrient has specific purpose. Deficiency or excess of these nutrients can result various health issues.https://ajnasbyaf.com/unveiling-the-power-of-moringa-leaf-powder-benefits-side-effects-and-more/
Carbohydrate:
Serves energy source for a body. They provide energy to perform bodily function and physical activities. Excellent source of carbohydrate are vegetables and legumes and fruits.
Certainly! Below is a table detailing various fruits and vegetables along with their carbohydrate content per serving:
| Fruit/Vegetable | Serving Size | Carbohydrates (g) |
|---|---|---|
| Apple | 1 medium | 25 |
| Banana | 1 medium | 27 |
| Orange | 1 medium | 15 |
| Grapes | 1 cup | 27 |
| Strawberries | 1 cup | 11 |
| Blueberries | 1 cup | 21 |
| Pineapple | 1 cup | 22 |
| Watermelon | 1 cup | 12 |
| Spinach | 1 cup (cooked) | 7 |
| Broccoli | 1 cup (cooked) | 6 |
| Carrots | 1 cup (cooked) | 12 |
| Sweet Potato | 1 medium | 26 |
| Kale | 1 cup (cooked) | 7 |
| Bell Pepper | 1 medium | 6 |
| Tomato | 1 medium | 5 |
This table provides a snapshot of the carbohydrate content in various fruits and vegetables, helping individuals make informed choices about their carbohydrate intake as part of a balanced diet.
Proteins:
Are essential for tissue building and repair. it support immune system and produce enzymes and Harmons. Rich source of protein are meat, fish, poultry, eggs, dairy products, nuts, legumes.
| Protein Source | Serving Size | Protein (g) |
|---|---|---|
| Chicken breast | 3 oz (cooked) | 26 |
| Salmon | 3 oz (cooked) | 22 |
| Tofu | 1/2 cup (cooked) | 10 |
| Lentils | 1/2 cup (cooked) | 9 |
| Black beans | 1/2 cup (cooked) | 8 |
| Greek yogurt | 1 cup | 23 |
| Cottage cheese | 1/2 cup | 14 |
| Eggs | 2 large | 12 |
| Turkey breast | 3 oz (cooked) | 25 |
| Quinoa | 1/2 cup (cooked) | 4 |
| Almonds | 1/4 cup | 8 |
| Chickpeas | 1/2 cup (cooked) | 7 |
| Whey protein | 1 scoop | 20 |
| Peanut butter | 2 tbsp | 8 |
| Edamame | 1/2 cup (cooked) | 11 |
This table offers a variety of protein sources with their corresponding protein content per serving, aiding individuals in meeting their protein needs and maintaining a balanced diet.
Vitamins and minerals:
Are micronutrients .They are essential for cognitive function, immune system, strengthen the bone and also enhance the vision and support. Vegetables, fruits, lean protein and whole grain are rich sources of micronutrients. https://ajnasbyaf.com/best-multivitamins-for-women-2024/
Fats:
Are important for insulation, energy storage and absorption of fat soluble vitamins. Healthy fats can be attained from nuts, seeds, and fatty fish. Fats should be consumed in balance. https://ajnasbyaf.com/moringa-a-nutritional-powerhouse-for-your-health/
| Fat Source | Serving Size | Fat (g) |
|---|---|---|
| Avocado | 1/2 medium | 15 |
| Olive Oil | 1 tablespoon | 14 |
| Almonds | 1/4 cup | 15 |
| Salmon | 3 oz (cooked) | 13 |
| Peanut Butter | 2 tablespoons | 16 |
| Chia Seeds | 1 ounce | 9 |
| Coconut Oil | 1 tablespoon | 14 |
| Flaxseeds | 1 tablespoon | 4 |
| Walnuts | 1/4 cup | 18 |
| Dark Chocolate | 1 ounce | 12 |
| Cheese (Cheddar) | 1 ounce | 9 |
| Egg Yolk | 1 large | 5 |
| Tuna (canned in oil) | 3 oz | 7 |
| Sunflower Seeds | 1/4 cup | 14 |
| Butter | 1 tablespoon | 11 |
This table provides a range of dietary fat sources along with their corresponding fat content per serving, allowing individuals to make informed choices regarding their fat intake as part of a balanced diet.
Water:
Is very essential for our life.it is helpful to regulate body temperature, absorb nutrients and waste elimination.it is very crucial for maintaining hydration level and overall wellbeing.
| Fruit/Vegetable | Water Content (%) |
|---|---|
| Cucumber | 95 |
| Watermelon | 92 |
| Strawberries | 91 |
| Cantaloupe | 90 |
| Oranges | 87 |
| Spinach | 91 |
| Lettuce | 96 |
| Celery | 95 |
| Tomatoes | 94 |
| Broccoli | 89 |
| Grapefruit | 88 |
| Cauliflower | 92 |
| Bell Peppers | 92 |
| Zucchini | 95 |
| Radishes | 95 |
This table highlights the high water content of various fruits and vegetables, making them excellent choices for staying hydrated as part of a healthy diet.
Nutritional obstacles:
Malnutrition remains significant a global challenge. Malnutrition covers both undernutrition and over nutrition, with various strategies needed to address these issues effetely. https://www.cabidigitallibrary.org/doi/full/10.5555/19531405364
Conclusion:
The intricate interplay between food and nutrition underscores their paramount importance in sustaining human health and vitality. Food provides the essential building blocks necessary for the body’s optimal functioning, while nutrition elucidates the scientific mechanisms through which these nutrients are utilized. Embracing a balanced and diverse diet ensures the intake of crucial nutrients vital for overall well-being and disease prevention. Understanding the principles of food and nutrition enables individuals to make informed dietary choices, cultivate healthy eating habits, and embark on a journey towards a balanced and nourishing lifestyle. Consulting with healthcare professionals further facilitates personalized guidance, ensuring that individual dietary needs are met and specific health goals are achieved. In essence, prioritizing food and nutrition is fundamental for fostering a healthier, happier, and more vibrant life.
