). not getting enough calcium could lead to

There are soluble and insoluble fibers. Insoluble fibers do not dissolve in
water. Insoluble fibers are bulky to help prevent constipation these are found
in whole grains, some cereal and vegetable. While soluble fibers dissolve in
water they help control blood sugar level and reduce cholesterol. More natural
and not processed the food is then the higher contents of fiber there will be.
Lawrence Robinson, the writer of help guide states, “nine out of ten Americans
are not eating fiber; and people in other parts of the world are also falling
well short. Part of the problem may be due to the association between fiber and
bathroom habits.” This shows how fiber is good for the body but people are not
eating enough of fiber. Many studies were done and shows that eating fiber can
boost the immune system and overall health like digestive health, heart
disease, diabetes, cancer and skin health. Fiber can make a person feel full
longer than other nutrient groups. This is key to losing weight because the
person will not grab other foods and eat not as much. Fiber will stay in the
stomach longer (Robinson). Lawrence Robinson, writer of help guide states,
“Nutrition experts recommend you eat at least 21 to 38 grams of fiber per day
for optimal health.” This is showing the recommended amount of fiber a person
should eat in a day.  “A balanced diet,
therefore, needs to contain a substantial amount of foods high in
carbohydrates. Foods high in carbohydrates are also good sources of dietary
fiber and many vitamins and minerals” (Andersson).  Those foods will good sources of important
nutrients for the body.

            Calcium is like fiber in which they
both are essential for the body but is overlooked in the diet. Every part of
the body use calcium in some way in order to function properly like the nervous
system, muscles, and the bones. It is an essential part of the diet and bone
health for people, not getting enough calcium could lead to anxiety,
depression, and sleep difficulties. It is vital to include calcium in the diet.
There are some health organization recommend limiting saturated fats by
choosing none or low-fat dairy foods. There is research showing eating
whole-milk dairy products is linked to less body fat and lower levels of
obesity(Robinson E.T A.L). Some sources of calcium for lactose intolerant
people are leafy green vegetables, certain fish. Oatmeal and other grains,
tofu, cabbage, summer squash, green beans, garlic, sea vegetables and
calcium-fortifies foods. If you do not have enough calcium in your diet, the
body will take calcium from the bones to make sure the cells in the body
function properly, this causes weakened bones. Getting enough calcium is not
just important for older people. It is vital for any age group children, teens
and young adults since people continue to increase bone mass into mid 20’s.
From then on, people can lose bone mass without enough calcium in the diet. But
no matter a person’s age, it’s important to take care of yourself and eat the
right foods. Eat enough calcium to take care of the bones. (robinson E.T A.L)

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            Magnesium is like calcium in which
people do not really talk about them in the daily basis. Magnesium helps the
body absorb and keep the calcium to help build and make bones stronger and
prevent osteoporosis. The human body is not good at storing magnesium, so it’s
important to get enough magnesium in the body. Average American diet have barely
over 50% of the US recommended daily allowance (RDA) for magnesium, around
three quarters of the population doesn’t consume enough magnesium in their
diet. Those that do contain more, such as certain nuts, fish and whole grains,
are often eaten in too small quantities by the average person. (Robinson E.T A.

            Vegetables have lots of important
nutrients like Dietary fiber, potassium, vitamin A, vitamin C, vitamin K,
copper, magnesium, vitamin E, and vitamin B6. Each vegetable subgroup
contributes to a different combination of nutrients, it is important to eat
different vegetables from different subgroups to get every nutrient. “The
recommended amount of vegetables in the healthy U.S.-Style Eating Pattern at
the 2,000- calorie level is 2 ½ cup-equivalents of vegetables per day” (dietary
guidence). This shows the recommended amount of vegetables a person should
consume per day. Vegetables have lots of different compound of different
planets, so it has benefits to take in. best way to get these maximum benefits
so get a variety of colors to fill the spectrum. If the person still has their
sweet tooth they could eat sweet vegetables like carrots, beets, sweet
potatoes, yams, onions, bell peppers, and squash add sweet vegetables to meals
to satisfy sweet tooth. Add them to soups, stews, or pasta sauces for
satisfying sweet kick. The recommended daily amount is at least five servings
of vegetables and it will naturally fill you up and help you cut back on
unhealthy foods. (Robinson E.T A.L).

            Whole fruits are part of a healthy
diet. There are many nutrients in fruits that people need like dietary fiber,
potassium, and vitamin C. although fruit juice are part of a healthy eating
pattern, it has lower dietary fibers then whole fruits and when consumed, fruit
juices in excess will contribute to extra calories. Therefore, it is
recommended that at least half of the fruits are whole fruits. When you have
fruit juice it has to be 100% and no added sugar, that could contribute to
weight gain. When having canned fruits choose one with the lowest added sugar.
One-half cup of dried fruits counts as one- equivalent of fruit. Like juice,
when consumed in excess, dried fruits can contribute to extra calories.
Therefore, at least half of the recommended amount of fruits should come from
whole fruits. Fruits with small amounts of added sugar can be accommodated in
the diet if calories from added sugars do not exceed 10 percent per day and
total calorie intake remains within limits.

            Potassium is in both fruits and
vegetables. Potassium is just like sodium, potassium must stay balanced in the
body. If the kidneys are not working well, potassium levels in the blood can
rise. High potassium levels affect your heart rhythm, potassium in the diet lowers
blood pressure, so your diet for managing kidney disease may include a potassium
limit. Its important to eat enough potassium everyday to feel your best, and to
prevent chronic conditions. Falling short on potassium on a regular basis could
jeopardize your health long-term health. high blood pressure is the major risk
factor for stroke and heart disease. Experts suggest 4.700 milligrams of
dietary potassium a day for adults as part of a balance diet. But the average
intake is lower for U.S adults. Men average 3,200 milligrams per day of
potassium, and women average 2,400 milligrams.

            Dairy is also important to a healthy
diet. Dairy has many nutrients like calcium, phosphorus, vitamin A, vitamin D,
riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium and,
selenium. Intake of dairy products is linked to improve bone health and may
reduce the risk of osteoporosis. The intake of dairy products is especially
important to bone health during childhood and adolescence, when bone mass is
being built. It can also reduce risk of cardiovascular disease and type 2
diabetes, and lower blood pressure in adults. Healthy U.S.-style pattern based
on age rather than calorie level and are 2 cup-equivalents per day for children
ages 2 to 3 years, 2 ½ cup equivalent per day for children ages 4 to 8 years,
and 3 cup-equivalents per day for adolescents ages 9 to 18 years and for adults
(Robinson E.T A.L).

            All the food from different nutrient
groups are used in different ways for your diet can have a big effect on your
health and diet can also have a profound effect on your mood and sense of
wellbeing. Eating food is not just finding something then eating it and not
feel good about what they eat. “However, producing more food alone will not be
sufficient to achieve food and nutritional security. In fact, food and
nutrition security is about more than just producing sufficient food as it
encompasses the need to ensure access to food at all times”(Capone). This shows
it is not just about how much food a person eats, it’s about the quality of the
food how well that person did to make it. This will make the person feel better
about their selves and make them want to make more of that type of food. Studies
have linked eating a typical western diet filled with processed meats, packaged
meals, takeout food, and sugary snacks with higher rates of depression, stress,
bipolar, and anxiety. Eating unhealthy diet may even play a role in the
development of mental health disorders. Lawrence Robinson, the writer of help
guide states, “while some extreme diets may suggest otherwise, we all need a
balance of protein, fat, carbohydrates, fiber, vitamins, and minerals to
sustain a healthy body. You don’t need eliminate certain categories of food
from your diet, but rather select the healthiest options from each category.”
This suggest that you don’t need to eliminate any of the category of nutrients
just need to pick the right ones for your diet. There is a food myth where
people get rid of their favorite food to lose weight, but it doesn’t mean
eliminating the foods you love. Eating bacon for breakfast once a week, for
example, could be considered moderation if you follow it with a healthy lunch
and dinner-but not if you follow it with a box of donut and a sausage pizza.
“Malnutrition can occur in those who are underweight, overweight or obese,
making it even more difficult to identify. In addition, malnutrition is not
defined by weight, but by nutritional intake, which is harder to measure”
(Blaikey). This means that it does matter your body shape you can still get
malnutrition if you don’t eat the right nutrition food.

people do not need to cut out important essential nutrients into their diets.
The body is an amazing thing, how every food item a person eats gets digested
and is used to help fuel the body for the day to come. It is also amazing how
just a way a person eats effects the whole day for them. It’s also fascinating
how the different nutrients do for the body and help it work well and keeping
our body in good shape. The way you eat can have a big impact in your health in
the long run too so keep your body in good shape. Hoping there are more
awareness on what a proper diet looks like and not the fad diets. 



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