There are soluble and insoluble fibers. Insoluble fibers do not dissolve inwater. Insoluble fibers are bulky to help prevent constipation these are foundin whole grains, some cereal and vegetable. While soluble fibers dissolve inwater they help control blood sugar level and reduce cholesterol.
More naturaland 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 Americansare not eating fiber; and people in other parts of the world are also fallingwell short. Part of the problem may be due to the association between fiber andbathroom habits.” This shows how fiber is good for the body but people are noteating enough of fiber.
Many studies were done and shows that eating fiber canboost the immune system and overall health like digestive health, heartdisease, diabetes, cancer and skin health. Fiber can make a person feel fulllonger than other nutrient groups. This is key to losing weight because theperson will not grab other foods and eat not as much. Fiber will stay in thestomach longer (Robinson). Lawrence Robinson, writer of help guide states,”Nutrition experts recommend you eat at least 21 to 38 grams of fiber per dayfor optimal health.
” This is showing the recommended amount of fiber a personshould eat in a day. “A balanced diet,therefore, needs to contain a substantial amount of foods high incarbohydrates. Foods high in carbohydrates are also good sources of dietaryfiber and many vitamins and minerals” (Andersson). Those foods will good sources of importantnutrients for the body. Calcium is like fiber in which theyboth are essential for the body but is overlooked in the diet. Every part ofthe body use calcium in some way in order to function properly like the nervoussystem, muscles, and the bones. It is an essential part of the diet and bonehealth 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 bychoosing none or low-fat dairy foods. There is research showing eatingwhole-milk dairy products is linked to less body fat and lower levels ofobesity(Robinson E.T A.
L). Some sources of calcium for lactose intolerantpeople are leafy green vegetables, certain fish. Oatmeal and other grains,tofu, cabbage, summer squash, green beans, garlic, sea vegetables andcalcium-fortifies foods. If you do not have enough calcium in your diet, thebody will take calcium from the bones to make sure the cells in the bodyfunction properly, this causes weakened bones.
Getting enough calcium is notjust important for older people. It is vital for any age group children, teensand 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. Butno matter a person’s age, it’s important to take care of yourself and eat theright foods. Eat enough calcium to take care of the bones. (robinson E.
T A.L) Magnesium is like calcium in whichpeople do not really talk about them in the daily basis. Magnesium helps thebody absorb and keep the calcium to help build and make bones stronger andprevent osteoporosis. The human body is not good at storing magnesium, so it’simportant to get enough magnesium in the body. Average American diet have barelyover 50% of the US recommended daily allowance (RDA) for magnesium, aroundthree quarters of the population doesn’t consume enough magnesium in theirdiet. 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.
L) Vegetables have lots of importantnutrients like Dietary fiber, potassium, vitamin A, vitamin C, vitamin K,copper, magnesium, vitamin E, and vitamin B6. Each vegetable subgroupcontributes to a different combination of nutrients, it is important to eatdifferent vegetables from different subgroups to get every nutrient. “Therecommended amount of vegetables in the healthy U.S.
-Style Eating Pattern atthe 2,000- calorie level is 2 ½ cup-equivalents of vegetables per day” (dietaryguidence). This shows the recommended amount of vegetables a person shouldconsume per day. Vegetables have lots of different compound of differentplanets, so it has benefits to take in. best way to get these maximum benefitsso get a variety of colors to fill the spectrum. If the person still has theirsweet tooth they could eat sweet vegetables like carrots, beets, sweetpotatoes, yams, onions, bell peppers, and squash add sweet vegetables to mealsto satisfy sweet tooth. Add them to soups, stews, or pasta sauces forsatisfying sweet kick.
The recommended daily amount is at least five servingsof vegetables and it will naturally fill you up and help you cut back onunhealthy foods. (Robinson E.T A.
L). Whole fruits are part of a healthydiet. There are many nutrients in fruits that people need like dietary fiber,potassium, and vitamin C.
although fruit juice are part of a healthy eatingpattern, it has lower dietary fibers then whole fruits and when consumed, fruitjuices in excess will contribute to extra calories. Therefore, it isrecommended that at least half of the fruits are whole fruits. When you havefruit juice it has to be 100% and no added sugar, that could contribute toweight 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 fromwhole fruits. Fruits with small amounts of added sugar can be accommodated inthe diet if calories from added sugars do not exceed 10 percent per day andtotal calorie intake remains within limits. Potassium is in both fruits andvegetables.
Potassium is just like sodium, potassium must stay balanced in thebody. If the kidneys are not working well, potassium levels in the blood canrise. High potassium levels affect your heart rhythm, potassium in the diet lowersblood pressure, so your diet for managing kidney disease may include a potassiumlimit. Its important to eat enough potassium everyday to feel your best, and toprevent chronic conditions. Falling short on potassium on a regular basis couldjeopardize your health long-term health. high blood pressure is the major riskfactor for stroke and heart disease. Experts suggest 4.
700 milligrams ofdietary potassium a day for adults as part of a balance diet. But the averageintake is lower for U.S adults. Men average 3,200 milligrams per day ofpotassium, and women average 2,400 milligrams. Dairy is also important to a healthydiet.
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 mayreduce the risk of osteoporosis. The intake of dairy products is especiallyimportant to bone health during childhood and adolescence, when bone mass isbeing built. It can also reduce risk of cardiovascular disease and type 2diabetes, and lower blood pressure in adults.
Healthy U.S.-style pattern basedon age rather than calorie level and are 2 cup-equivalents per day for childrenages 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 nutrientgroups are used in different ways for your diet can have a big effect on yourhealth and diet can also have a profound effect on your mood and sense ofwellbeing.
Eating food is not just finding something then eating it and notfeel good about what they eat. “However, producing more food alone will not besufficient to achieve food and nutritional security. In fact, food andnutrition security is about more than just producing sufficient food as itencompasses the need to ensure access to food at all times”(Capone). This showsit is not just about how much food a person eats, it’s about the quality of thefood how well that person did to make it. This will make the person feel betterabout their selves and make them want to make more of that type of food. Studieshave linked eating a typical western diet filled with processed meats, packagedmeals, takeout food, and sugary snacks with higher rates of depression, stress,bipolar, and anxiety. Eating unhealthy diet may even play a role in thedevelopment of mental health disorders. Lawrence Robinson, the writer of helpguide states, “while some extreme diets may suggest otherwise, we all need abalance of protein, fat, carbohydrates, fiber, vitamins, and minerals tosustain a healthy body.
You don’t need eliminate certain categories of foodfrom 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 nutrientsjust need to pick the right ones for your diet. There is a food myth wherepeople get rid of their favorite food to lose weight, but it doesn’t meaneliminating the foods you love. Eating bacon for breakfast once a week, forexample, could be considered moderation if you follow it with a healthy lunchand 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 notdefined by weight, but by nutritional intake, which is harder to measure”(Blaikey). This means that it does matter your body shape you can still getmalnutrition if you don’t eat the right nutrition food.
Overallpeople 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 digestedand is used to help fuel the body for the day to come. It is also amazing howjust a way a person eats effects the whole day for them. It’s also fascinatinghow the different nutrients do for the body and help it work well and keepingour body in good shape. The way you eat can have a big impact in your health inthe long run too so keep your body in good shape. Hoping there are moreawareness on what a proper diet looks like and not the fad diets.