Wednesday, September 20, 2017

Nutrition 5 Secret Techniques to Improve Healthy Diet

How Important is Nutrition?
Nutrition is the science that represents the synergy between what we consume and how food is utilized by the body.  Deficiencies improper diet choices lead to obesity contributing to a whole host of disease complications including cardiovascular disease, diabetes, anemia, scurvy, stillbirth, blindness, osteoporosis, or chronic cases of malnutrition.  

The World Health Organization recommends added sugars or sweeteners should represent 10% total energy intake.

Substances in food contribute a direct correlation to growth within the body structure maintenance and reproductive health fighting off disease organisms with good nutrition.

This includes the uptake of important vitamins, minerals for digestive assimilation, excretion of waste and biosynthesis a multi-step process in which the body converts enzymes-catalyze to form complex products in living organisms.

Biosynthesis is converted and modified compounds into other important compounds joined together to form macromolecules of proteins, carbohydrates, and lipids.  This process is involved in the metabolic pathways linked to a series of chemical reactions within the cell walls making good nutrition essential for health.

Chemical reactions take place increasing energy ATP levels for enhanced metabolism for weight loss.  Consuming healthy foods daily in the right amounts will help to reduce unwanted body fat.

These essential enzymes require dietary vitamins, minerals, and other cofactors to function at an optimal level.  Individuals who consume a diet including processed foods high in saturated fats, animal protein, cheese, sugar, whole milk and dairy products are most likely to experience a sluggish metabolism resulting in obesity.  

According to NCBI The US Library of National Medicine National Institute of Health food and nutrition is viewed as key factors in promoting healthy eating habits for children and adults. (1.)

Nutritional Deficiencies Cause Health Complications 
In the United States, poor dietary choices contributed to obesity one-third of adults 33% and approximately 17% of children and adolescents totaling 12.5 million aging from 2-19 years considered obese.  Even individuals who are of optimal weight consuming a poor diet can develop disease or death. 

  • Cardiovascular disease
  • Malnutrition
  • Wasting of body weight
  • Diabetes
  • Blindness
  • Stillbirth
  • Osteoporosis
  • Scurvy
A healthy diet includes the proper preparation and storage of food that will benefit the body promoting good overall health.  
Preserving nutrients from oxidation or over processing when cooking food is essential for retaining important vitamins and minerals the body needs to maintain a good metabolic rate. 

Following cooking, guidelines can help reduce the risk of foodborne illness as well as prevent nutritional depletion from occurring. 

Cooking Guidelines To Preserve Nutrition List

  • Eat raw organic vegetables and fruit
  • Steam vegetables until tender
  • Boil Vegetable carrots, zucchini, broccoli 2-3 min
  • Microwave methods- short cooking time
  • Poach cooking, eggs, fish, chicken until done
  • Stir-fry meat, vegetables or cooked grains with a minimal amount of olive oil 
Cooking food on high heat can actually destroy beneficial vitamins and minerals the by 15 0r 20 % losing potassium, folate, and vitamin C.  Steaming is one of the best methods for preserving nutrients.  In the body, glucosinolates become compounds referred to as isothiocyanates researchers suggest may inhibit cancer cell development.

Foods rich in glucosinolates include cruciferous vegetables, cabbage, Brussel sprouts, bok choi, cauliflower, horseradish, mustard, radish, kale, watercress, turnip, sprouts, and rutabaga.  Studies from Oregon State University Micronutrient Information Center suggests indol-3 carbinol (13C) is derived from glucosinolates from cruciferous vegetables into a powerhouse of protective cancer-fighting compounds isothiocyanates.

A healthy diet provides the body with vital nutrition including, protein, fiber essential amino acids, fatty acids, minerals, vitamins and adequate caloric intake based on personal age, gender and activity level.

Consuming a healthy diet based on specific dietary requirements from lean animal proteins including fish, beef, chicken, and a verity of vegetable-based foods supply the body with essential energy provides nutrition for good health benefits without excessive weight gain or exposure to toxicities. 

A properly balanced diet with the addition to a regular exercise program is the best solution for lowering health risk complications heart disease, cancer, type 2 diabetes, hypertension, and obesity.  


From Visually.

Nutritional Guide  
A nutritional guide is a reference for providing nutritional advice for good general health expectations.  Typically nutritional guides are written and published by health departments, agencies, health associations and government agencies.  Dividing foods into food groups categorized as Dairy with milk alternatives soy milk, almond milk, coconut milk, fruits, grains, meats, and vegetables.

  • Dairy, milk, cheese eggs, 
  • Protein- beef, fish, chicken, nuts
  • Grains-legumes, rice, beans
  • Carbohydrates-bread cereals
  • Dietary fiber
  • Vegetables
  • Fruit
Vegetarians or vegans prefer to get nutrients from organic fruits, vegetables, grains and legumes for protein.  Studies show individuals who consume at least 5 servings of vegetables, 3 servings of fruit while getting protein from nuts, seeds, and beans greatly reduce the risk of disease. Obtaining nutrients in the purest form possible for optimal health benefits.

According to The United States of Agriculture sources including specifications for each food, calories, weight in grams, amount of saturated fats, fats, dietary fiber, carbohydrates, protein, and fiber content.  For precise detailed information on vitamins, minerals, and nutrition content the USDA resource is a complete guide for reference.

There are many diets available on the market promising to get weight loss results that may seem confusing.  Eliminating foods containing empty calories such as sugar, sugary drinks, candy cake cookies, treats and process foods can impact your health dramatically.  

Consuming foods rich in nutrition will reduce a risk of health complications while boosting metabolic rate to build muscle and burn more unwanted fat.

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Patricia Lynn