NUTRITION AND DIETARY 1

In the face of fad diets and conflicting advice for nutrition, it is critical to understand the fundamentals of nutrition in modern society. This work attempts to provide an insight into the scientific aspect of food, analyze the patterns of diet, and provide some practical advice on how to create such a diet. We will discuss from macronutrients to micronutrients the most important elements, which are the basis of the human body and have a significant effect on our health.

 Macronutrients

Carbohydrates

Carbohydrates are the main source of energy in our body.

b) Simple Carbohydrates (Sugars): These are simple sugars that are quickly digested and yield energy instantly. Such examples include glucose, which is found in fruits, and sucrose, which is commonly known as table sugar.

c) Complex Carbohydrates (Starches and Fiber): These have delayed degradation characteristics, but they will provide long-term energy. These sources include whole grains, legumes, and starchy vegetables.

During physical activity, we use carbohydrates to fuel our muscles and glucose fuels the brain.

Proteins

Proteins serve as the materials that are used to construct tissue cells.

a) Tissue Repair: Proteins help to heal cells that might have been damaged after injuries or workouts.

b) Immune Function: These are proteins that produce antibodies and immune cells.

c) Enzyme Production: Enzymes act as catalysts for chemical reactions that take place in our bodies.

The protein-containing foods include red meat, fish, chicken or egg products, legumes, dairy, and soybean or tofu.

Fats

Hormone Production: Cholesterol is the precursor of hormones.

Vitamin Absorption: Fat-soluble vitamins include vitamins A, D, E, and K, which require fats for absorption.

Types of Fats:

• Healthy Fats: Unsaturated fats that are present in avocados, nuts, seeds, and olive oils.

• Limit Saturated and Trans Fats: It is present in fried food products that contain trans fatty acids, processed snacks, and fatty meats.

 

Basal Metabolic Rate (BMR)

BMR refers to the requirement of minimum metabolic energy that is provided by the body for basic physiological functions such as breathing when the person is lying quietly outside the bed.

Factors Influencing BMR:

o   Body Size: The BMR is greater for large-size individuals because they have more tissues to support.

o   Age: As the muscle mass reduces, the BMR is lowered with age.

o   Gender: This is because men have better muscle content as compared to what is found in women.

o   Genetics: Other people tend to have higher or lower metabolism rates.

o   Physical Activity Level:

o   Energy Expenditure: After BMR, other activities take part in overall energy expenditure.

o   Activity Levels:

o   Sedentary: Sedentary activity (such as desk job).

o   Lightly Active: Moderate amount of movement during the day, like walking or light exercise.

o   Very Active: Strenuous exercise or physically demanding activities.

TEF stands for stored energy that is consumed during food digestion, absorption, and metabolism. Foods high in protein have a higher TEF score than fats and carbohydrates.

Approximate TEF Contribution:

Carbohydrates: 5-10%.

Fats: 0-3%.

Calorie Myths

These nutrient-dense foods include proteins, minerals, vitamins, and fiber. Concentrate on Nutrients, choose whole grains, lean proteins, fruits, and vegetables over empty-calorie food.

Weight Management:

Caloric Deficit: To lose weight, there should be a caloric deficit (burning off more calories than you take in).

Crash Diets: Very low-calorie diets hurt metabolism and cause muscle loss.

Sustainable Approach: Sustaining long-term weight loss requires gradual changes and the maintenance of a balanced diet.

Knowing your unique requirements and sensible choices equally helps you to enjoy a good balance between consumption and consumption of energy. Consume nutritional foods and choose to live a sustainable life.