Food and Human Health : General Awareness of Balanced and Unbalanced Food
Food has been a basic part of our existence. By knowing the food composition , the nutritional content of food is known. Intake of food ensures Growth in children and youth, maintains good health throughout life, meets special needs of pregnancy and lactation and for recovery from illness. A large part of our food heritage is scientifically beneficial and needs to be retained, some aspects may need to be modified in view of changes in our lifestyles.
Nutrients are components of foods needed for body in adequate amounts for proper growth, Reproduction and leading normal life. The science of Nutrition deals with what nutrients we need, in what quantity, how to get them and how the body utilizes them.Adequate, optimum and good nutrition – indicates the right amount and proportion of nutrients for proper utilization for achieving highest level of physical and mental health.
Balanced food
Nutrients that we obtain through food have vital effects on physical growth and development, maintenance of normal body function, physical activity and health. Nutritious food is, thus needed to sustain life and activity. Our diet must provide all essential nutrients in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to under nutrition (deficiency diseases) or over nutrition (diseases of affluence) respectively. Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. The nutrients must be obtained through a judicious choice and combination of a variety of foodstuffs from different food groups.
Carbohydrates, fats and proteins are macronutrients, which are needed in large amounts. VITAMINS and Minerals constitute the micronutrients and are required in small amounts. These nutrients are necessary for physiological and biochemical processes by which the human body acquires, assimilates and utilizes food to maintain health and activity.
A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.
In addition, a balanced diet should provide other non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits. Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium protect the human body from free radical damage. Other phytochemicals such as polyphenols, flavones, etc., also afford protection against oxidant damage. Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants. Balanced Diet for Adults – Sedentary/Moderate/Heavy Activity is given in annexure 2 and figures 3 & 4. Also, sample menu plans for sedentary adult man and woman are given in annexure 2a and 2b respectively.
Requirements are the quantities of nutrients that healthy individuals must obtain from food to meet their physiological needs. The recommended dietary allowances (RDAs) are estimates of nutrients to be consumed daily to ensure the requirements of all individuals in a given Population. The recommended level depends upon the bioavailability of nutrients from a given diet. The term bioavailability indicates what is absorbed and utilized by the body. In addition, RDA includes a margin of safety, to cover variation between individuals, dietary traditions and practices. The RDAs are suggested for physiological groups such as infants, pre-schoolers, children, adolescents, pregnant Women, lactating mothers, and adult men and women, taking into account their physical activity. In fact, RDAs are suggested Averages/day. However, in practice, fluctuations in intake may occur depending on the food availability and demands of the body. But, the Average requirements need to be satisfied over a period of time.
Unbalanced food
An imbalanced diet consists of either an excess or inadequate intake of any dietary component. This generally pertains to the three macronutrients: carbohydrates, protein and fat. For example, too much fat and protein with insufficient carbohydrates results in an imbalanced diet. Too many calories or too few calories is another type of imbalance. While there is no such thing as a perfect diet, striving to maintain balance in your diet can help prevent nutritional deficiencies and unwanted weight gain.
The recommended intake for carbohydrates is 45 to 65 percent of your daily calories. But don’t rely on just any carbohydrates to fulfill that number. Choose whole-food, nutrient-dense sources such as brown rice, oats, sweet potatoes, fruits and whole-grain breads. Limit highly processed and refined carbohydrates like white bread, white pasta, white rice and white sugar. Ensuring that you consume adequate amounts as well as a wide variety of carbohydrates from fruits, vegetables, whole grains and beans means that your fiber, vitamin and mineral intakes will be balanced too.
Ten to 35 percent of your calories should come from protein. Protein is found in many foods in small amounts but is most concentrated in meats, fish, eggs, Dairy, nuts and beans and lentils. Go lean and Light when eating meats and dairy products. The protein in plant foods adds up too. As a general rule, if you are eating enough calories from whole-food sources, then you are getting enough protein. Consuming large portions of animal products is the main contributor to excessive protein intake. Keep meat portions to about 2 to 3 ounces per meal.
The recommended number of daily calories supplied by fat is 20 to 35 percent. As with carbohydrates and protein sources, a balanced diet requires the right types of fats. Avoid any product made with trans fats, or partially hydrogenated oils. Choose more plant-based fats such as nuts, seeds and avocado and fewer animal fats like butter, full-fat cheese and fatty meats. Watch out for fried foods as they are high in unhealthy fats.
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Food and Human Health
Nutrition is the process of providing or obtaining the nutrients necessary for the proper growth and functioning of the body. A healthy diet is one that provides the body with the nutrients it needs in the right amounts.
Diet is the food and drink that a person regularly consumes. A healthy diet is one that includes a variety of foods from all food groups in the recommended amounts.
Food safety is the practice of ensuring that food is safe to eat. This includes preventing foodborne illness, which is caused by eating food that is contaminated with harmful bacteria, viruses, or parasites.
Foodborne illness is a disease that is caused by eating food that is contaminated with harmful bacteria, viruses, or parasites. Symptoms of foodborne illness can include nausea, vomiting, diarrhea, and fever.
Obesity is a condition in which a person has too much body fat. Obesity is a major risk factor for many chronic diseases, including heart disease, stroke, type 2 diabetes, and some types of cancer.
Malnutrition is a condition in which a person does not have enough nutrients to meet their body’s needs. Malnutrition can be caused by a lack of food, a lack of absorption of nutrients, or a loss of nutrients.
Undernutrition is a condition in which a person does not have enough calories to meet their body’s needs. Undernutrition can be caused by a lack of food, a lack of absorption of calories, or a loss of calories.
Micronutrient deficiency is a condition in which a person does not have enough of one or more essential vitamins or minerals. Micronutrient deficiencies can cause a variety of health problems, including anemia, impaired vision, and impaired immune function.
Vitamin deficiency is a condition in which a person does not have enough of one or more essential vitamins. Vitamin deficiencies can cause a variety of health problems, including anemia, impaired vision, and impaired immune function.
Mineral deficiency is a condition in which a person does not have enough of one or more essential minerals. Mineral deficiencies can cause a variety of health problems, including osteoporosis, anemia, and muscle cramps.
Dietary supplements are products that are intended to supplement the diet with vitamins, minerals, herbs, or other substances. Dietary supplements are not regulated by the Food and Drug Administration (FDA), so it is important to talk to your doctor before taking any dietary supplements.
Functional foods are foods that have been fortified or enriched with nutrients that have a beneficial effect on health. Functional foods can help to reduce the risk of chronic diseases, such as heart disease, stroke, and type 2 diabetes.
Eating disorders are serious mental illnesses that can have a devastating impact on a person’s physical and emotional health. Eating disorders are characterized by disturbances in eating behavior and thoughts about food and weight.
Food allergies are a type of allergic reaction that occurs when the body’s immune system reacts to a food protein. Symptoms of food allergies can range from mild to severe, and can include hives, itching, swelling, and difficulty breathing.
Food intolerances are a type of non-allergic reaction that occurs when the body has difficulty digesting a particular food. Symptoms of food intolerances can include bloating, gas, diarrhea, and abdominal pain.
Food poisoning is a condition that is caused by eating food that is contaminated with harmful bacteria, viruses, or parasites. Symptoms of food poisoning can include nausea, vomiting, diarrhea, and fever.
Food irradiation is a process that uses high-energy radiation to kill harmful bacteria in food. Food irradiation is a safe and effective way to reduce the risk of foodborne illness.
Genetically modified foods (GM foods) are foods that have been modified using Genetic engineering techniques. GM foods are not inherently unsafe, but there are some concerns about the potential risks of GM foods.
Organic foods are foods that are produced without the use of synthetic pesticides, herbicides, or Fertilizers. Organic foods are often considered to be healthier than conventionally grown foods.
Sustainable agriculture is a type of agriculture that meets the needs of the present without compromising the ability of future generations to meet their own needs. Sustainable Agriculture practices include using renewable Resources, conserving water, and protecting wildlife habitat.
Food waste is the loss of food that could have been eaten. Food waste occurs at all stages of the food supply chain, from production to processing to distribution to consumption. Food waste is a major problem, as it contributes to Climate change, Water Pollution, and land degradation.
Food Security is the ability of people to access sufficient, safe, and nutritious food for an active and healthy life. Food security is a global problem, as millions of people around the world do not have access to enough food.
World hunger is the state of being without reliable access to a sufficient quantity of affordable, nutritious food. World hunger is a major problem, as over 800 million people around the world do not have enough food
What is the difference between a virus and a bacteria?
A virus is a tiny particle that can infect cells and cause disease. Bacteria are single-celled organisms that can also cause disease. Viruses are not considered living things, while bacteria are.
What are the different types of viruses?
There are many different types of viruses, but some of the most common include:
Human immunodeficiency virus (HIV), which causes AIDS
Influenza virus, which causes the flu
Respiratory syncytial virus (RSV), which causes respiratory infections in infants and young children
Rotavirus, which causes diarrhea in children
Hepatitis A virus, which causes liver inflammation
Epstein-Barr virus (EBV), which causes mononucleosis
Human papillomavirus (HPV), which can cause cervical cancer
What are the different types of bacteria?
There are many different types of bacteria, but some of the most common include:
Escherichia coli (E. coli), which can cause food poisoning
Staphylococcus aureus, which can cause skin infections and pneumonia
Streptococcus pneumoniae, which can cause pneumonia and meningitis
Salmonella, which can cause food poisoning
Campylobacter jejuni, which can cause diarrhea
Helicobacter pylori, which can cause stomach ulcers
How do viruses and bacteria cause disease?
Viruses and bacteria cause disease in different ways. Viruses infect cells and take over their machinery, using it to make more viruses. Bacteria can cause disease by invading Tissues and releasing toxins.
How are viruses and bacteria spread?
Viruses and bacteria can be spread in different ways. Some viruses, such as HIV, are spread through contact with infected blood or body fluids. Other viruses, such as the flu virus, are spread through respiratory droplets produced when an infected person coughs or sneezes. Bacteria can be spread through contact with contaminated surfaces or through contact with infected people.
How can viruses and bacteria be treated?
There is no cure for most viral infections. Treatment for viral infections is usually aimed at relieving symptoms and supporting the body’s immune system. Antibiotics are used to treat bacterial infections.
How can viruses and bacteria be prevented?
There are a number of ways to prevent the spread of viruses and bacteria. Some of these include:
Practicing good hygiene, such as washing hands frequently
Getting vaccinated against certain diseases
Avoiding contact with people who are sick
Eating a healthy diet
Getting enough sleep
Exercising regularly
What are the long-term effects of viral and bacterial infections?
The long-term effects of viral and bacterial infections can vary depending on the specific infection. Some viral infections, such as HIV, can lead to serious health problems, including death. Other viral infections, such as the flu, are usually not serious but can be dangerous for people with certain health conditions. Bacterial infections can also lead to serious health problems, such as pneumonia and meningitis.
What is the role of the immune system in fighting viruses and bacteria?
The immune system is the body’s defense system against disease. It helps the body fight off viruses and bacteria by producing antibodies. Antibodies are proteins that recognize and attack specific viruses or bacteria.
What are some of the latest advances in the treatment of viruses and bacteria?
There have been a number of recent advances in the treatment of viruses and bacteria. Some of these advances include:
What are some of the challenges in the treatment of viruses and bacteria?
There are a number of challenges in the treatment of viruses and bacteria. Some of these challenges include:
The development of drug resistance
The emergence of new viruses and bacteria
The lack of effective treatments for some viral and bacterial infections
The high cost of some antiviral and antibacterial drugs
Which of the following is not a macronutrient? (A) Carbohydrates (B) Fats (C) Proteins (D) Vitamins
Which of the following is not a micronutrient? (A) Vitamins (B) Minerals (C) Water (D) Fiber
Which of the following is the most important nutrient for human health? (A) Water (B) Carbohydrates (C) Fats (D) Proteins
Which of the following is the best way to get enough vitamins and minerals? (A) Eat a balanced diet (B) Take supplements (C) Both A and B (D) Neither A nor B
Which of the following is the best way to get enough fiber? (A) Eat a lot of fruits and vegetables (B) Eat whole grains (C) Both A and B (D) Neither A nor B
Which of the following is the best way to get enough water? (A) Drink eight glasses of water per day (B) Eat fruits and vegetables that are high in water content (C) Both A and B (D) Neither A nor B
Which of the following is the best way to get enough carbohydrates? (A) Eat whole grains (B) Eat fruits and vegetables (C) Both A and B (D) Neither A nor B
Which of the following is the best way to get enough fats? (A) Eat healthy fats, such as olive oil and avocados (B) Avoid unhealthy fats, such as saturated and trans fats (C) Both A and B (D) Neither A nor B
Which of the following is the best way to get enough proteins? (A) Eat lean protein, such as chicken and fish (B) Avoid processed meats (C) Both A and B (D) Neither A nor B
Which of the following is the best way to maintain a healthy weight? (A) Eat a balanced diet (B) Exercise regularly (C) Both A and B (D) Neither A nor B
Which of the following is the best way to prevent heart disease? (A) Eat a healthy diet (B) Exercise regularly (C) Maintain a healthy weight (D) All of the above
Which of the following is the best way to prevent cancer? (A) Eat a healthy diet (B) Exercise regularly (C) Maintain a healthy weight (D) Avoid smoking and excessive alcohol consumption
Which of the following is the best way to prevent diabetes? (A) Eat a healthy diet (B) Exercise regularly (C) Maintain a healthy weight (D) All of the above
Which of the following is the best way to prevent osteoporosis? (A) Eat a healthy diet (B) Exercise regularly (C) Get enough calcium and vitamin D (D) All of the above
Which of the following is the best way to prevent Alzheimer’s disease? (A) Eat a healthy diet (B) Exercise regularly (C) Maintain a healthy weight (D) All of the above