Home » Food and Drink

Why You Should Know More About Nutrition

Mar 18, 2008
Most of us like to think we know about nutrition, but do we? We know we're supposed to eat fruit and vegetables and yet fast food is more popular than ever and we all know that we are supposed to drink over 1 1/2 litres of water a day and yet soft drinks sell more than ever.

So do we really know about nutrition or do we just not care? In the current climate of vitamin supplements and general food paranoia, we can often forget that all it takes to stay fit and healthy - alongside sufficient exercise - is a good, balanced diet.

Instead of guzzling heavily marketed super-foods or breaking down in tears after every chocolate bar, all we need to do is pay attention to what we eat, making sure we get the right amount of each of the following food groups.

Just in-case you need a refresher on nutrition here's a refresher course for you;

Grains
Starchy foods such as bread, rice, potatoes and pasta should make up 30% of our diet (men should aim for six to seven servings per day, women five to six). Starch and other carbohydrates are a great energy source - much better than fats. Grains are also loaded with insoluble fibre, which, because the body can't digest it, helps carry other food and waste through the digestive system. Fibre also tends to make us feel full, so we are less likely to overeat.

Meat, fish, eggs and beans
These foods should make up about 12 per cent of our daily diet. They are our main source of protein, which helps keep our body tissue strong and our immune system healthy.

They also contain several crucial vitamins and minerals without which our bodies couldn't function. Around 170g (6oz) of meat or fish per day is enough to keep us healthy, but too much meat can raise cholesterol levels, increasing the chances of developing heart disease. Fish is a better alternative, and we should try to eat at least two portions of fish or shellfish a week.

Fruit and vegetables
These should constitute 30 per cent of our diet. Treat the five-a-day as a minimum (five to nine servings are recommended), as these foods are our best source of vitamins and minerals as well as being very low in fat. Drinking fruit juice, adding dried fruit to cereal, and using vegetables or pulses in stir-fries and curries are all easy ways to improve our fruit-and-veg count, and can go a long way to improving our health.

So-called super-foods such as blueberries and broccoli are obviously a good part of any diet, but it's important not to focus too much on them - often the super-food tag is little more than a marketing gimmick.

Milk and dairy
Dairy products should account for about 15% of our diet - around three servings a day is fine. As well as providing protein and vitamins A and B12, dairy products are a great source of calcium, which keeps our bones strong and healthy.

Although cheese is often derided for its fat content, a little bit is fine. A bigger worry is the salt content of many cheeses and butters. Adults should be eating no more than 6g of salt every day, and levels approaching this figure are often included in these products. It's always a good idea to check the label.

Fatty and sugary food
Cakes, chocolate and the like should only make up about 7% of our diet. This means that although there's no need to completely abstain from sweet or fatty foods, moderation is the key.

The odd chocolate bar or rich pudding is fine; gorging yourself on chocolate biscuits less so. It's important to have some fat in our diet - it helps the body absorb vitamins and is a good source of energy and amino acids - but fat levels need to be kept to a minimum, particularly saturated and trans fats. These fats are linked with heart disease and strokes, so it's best to steer clear.

Switching to unsaturated fats (which can be found in fish, nuts and plant oils) can actually reduce cholesterol levels - again, it's best to eat them in moderation.

The Perfect Balanced Daily Diet;
Cereal with semi-skimmed milk Fruit juice
Tomato and mozzarella sandwich on wholemeal bread
Piece of fruit
Fruit juice
Sweet (chocolate bar/brownie etc)
Grilled chicken/salmon with sauce Boiled potatoes Broccoli Green beans
About the Author
Chocolate Nutrition

You may not always agree with my writings but I hope to inform.

Harwood E Woodpecker
Rating:
Please Rate:
(Average: Not rated)
Views: 159
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Acne
    • Aerobics
    • Alternative Medicine
    • Beauty
    • Cancer
    • Cosmetics
    • Depression
    • Diabetes
    • Diseases and Conditions
    • Fitness Equipment
    • Fitness
    • Hair Loss
    • Heart Disease
    • Medicine
    • Men's Health
    • Muscle Building
    • Nutrition
    • Skin Care
    • Supplements and Vitamins
    • Weight Loss
    • Women's Health
    • Yoga
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources