1.What is nutrition? Why is nutrition essential to our daily lives?
Nutrition is the science that links foods to health and disease. It includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances. Nutrients are essential to our everyday lives because it provides the nutrients that our bodies need to function on a daily basis. Each person has his or her individual nutritional need. Nutrition helps to keep people health and can also assist with how the brain works. Without proper nutrition, or nutrition itself our bodies would waste away to nothing.
2.What is the connection between nutrition and health?
The connection between nutrition and health is that if the body is not receiving the proper nutrients then a person is jeopardizing his or her health. Having good nutrients ensures a person’s health and everyday functions. Food gives us the fuel to think and the energy to move our muscles. The micronutrients, vitamins, and minerals are there so that our bodies can function. Having a healthy body means eating and consuming the proper nutrients. It also helps to keep us healthy and fight off sickness.
3.What are the six classes of nutrients? What are essential nutrients? What are the sources of nutrients? What do nutrients do?
The six classes of nutrients are water, proteins, vitamins, minerals, lipids, and carbohydrates. Nutrients are divided into three functional categories: those that primarily provide us with calories to meet energy needs, those important for growth, development, and maintenance, and those that act to keep body functions running smoothly. Some function overlap exists among these categories.
The energy-yielding nutrients, carbohydrate, fat, and protein, make up a major portion of most foods. Essential nutrients are nutrients that the body can’t make on its own like protein, water, vitamins, and minerals. These things come from the food we eat. The sources of nutrients are meat and fish, bread, milk, eggs, beans, and fresh fruits and vegetables. Nutrients help the body to function and gives us energy throughout the day.
4.How do vitamins and minerals work?Minerals are structurally simple, inorganic substances, which exist as groups of one or more of the same atoms. Minerals such as sodium and potassium typically function independently in the body, whereas minerals such as calcium and phosphorus function as parts of simple mineral combinations, such as bone mineral.
Because of their simple structure, minerals are not destroyed during cooking, but they can still be lost if they dissolve in the water used for cooking and that water is then discarded. Minerals are critical players in nervous system functioning, water balance, structural (e.g., skeletal) systems, and many other cellular processes, but yield no calories as such for the body.
5.What does it mean to eat a balanced diet? Why is food choice important for good nutrition? To eat a balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.
A well-balanced diet provides enough energy and nutrition for optimal growth and development. Food choice is important for good nutrition because some foods are just empty calories and don’t have the proper nutrition your body needs. You have to eat a wide range of good foods like milk, beans, meats, fish, eggs, bread, grains, fruits and vegetables, and olive oil to give your body the nutrition it needs.
6.What is undernutrition? What is overnutrition?
Along with not getting enough food, an individual who is under-nourished does not get enough of the vitamins and nutrients required to keep the body functioning. Under-nutrition has visible effects, such as a low weight and an unhealthy appearance. It also has unseen effects on the various systems of the body. Muscles, the heart, and lungs can begin to deteriorate. This can develop into fatigue, difficulty breathing, and when the body stops being able to produce enough healthy blood cells, it can result in the development of anemia.
Over-nutrition is a form of malnutrition in which nutrients are oversupplied relative to the amounts required for normal growth, development, and metabolism. Various lifestyles and habits can easily lead to over-nutrition. Overeating; having a preoccupation with taking vitamins, supplements, herbal teas, herbal extracts and tinctures; and eating excessive amounts of particular foods to increase one’s intake of one or more nutrients figure among such habits and lifestyles.
7.Why is physical activity important as it relates to nutrition and health? Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less. Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active.
The more physical activity you do, the greater the health benefits. Being physically active can help you increase your chances of living longer, move around more easily, sleep well at night, have stronger muscles and bones, and stay at a healthy weight.
8.Where might you find dietary recommendations? What are the recommended dietary allowances (RDA)? What are dietary reference intakes (DRIs)? Dietary recommendations can be found on Nutrition labels on food packages. The Dietary Recommendations encourage people to focus on eating a healthful diet — one that focuses on foods and beverages that help achieve and maintain a healthy weight, promote health, and prevent disease.
A healthy diet can reduce the risk of major chronic diseases such as heart disease, diabetes, osteoporosis, and some cancers. The recommended dietary allowances are the recommended calorie you should have a day which is roughly 2,000 calories a day. Dietary reference intakes are the amount of protein, vitamins, and minerals the average adult should have a day.
9.The United States Department of Agriculture created a diagram titled MyPlate. What is this diagram? Why should someone study this diagram? MyPlate was created in 2011 and it replaced the food guide pyramid. It is a simple visual representation of what a healthy plate looks like.
The easy to read diagram can be quickly interpreted and implemented at any meal without any further reading or calculating. It’s a good idea to study the diagram because it can teach you how to eat a healthy plate. The diagram shows you exactly how to eat the right portions and you can take the guessing work out of everything. You can get all the nutrients you need and stay healthy.
10.What are some tools for diet planning?
Some good tools for diet planning are to write out a menu. You can write out a menu of your meals for the week so you know exactly what you are eating. You can keep a journal to write down what you eat. At the beginning of your day, write down the foods and caloric values of the meals and snacks you have already planned to eat. Not only will this help you track your calories, but it will also help you stay on your plan since you have already written the items down. You can also use a food scale to measure your food.
To maintain weight, the U.S. Department of Health and Human Services recommends about 2,000 calories per day for a moderately active woman and about 2,500 calories per day for a moderately active man. Reducing 500 calories per day, preferably from added sugar, fat and alcohol, is a safe way to lose weight. A calorie-counter book will help you plan your meals and make smarter choices.
11.What is the calorie intake calculator? What factors does this calculator take into account?
The calorie intake calculator measures how much calories you should intake each day. The factors that are used to decide this is age, height, weight, gender, and exercise level. The calculator helps to show how many calories you should intake each day to maintain your weight or lose weight. It is a very helpful tool to have if planning on losing weight. As you decrease in weight, you can use the calculator to reassess how many calories you shouldtake to help continue weight loss.
12.What are some dangers associated with dieting?When people go on diets, they often disconnect from natural body responses, such as hunger, shifting their focuses to caloric guidelines. This can lead to a life that revolves around dieting. Dieting can make food the enemy so that you feel guilty when you eat it. Even worse, restricting foods can cause cravings for them, which can lead to yo-yo dieting. Dieting can have many consequences including damaged health, increased risk of obesity and side effects resulting from nutritional deficiencies.
13.What is the best way to lose weight? Explain your answer and provide at least one source, formatted consistent with APA guidelines, to support your answer.
In my opinion, the best way to lose weight is divided into several steps. First, everyone should know what their LBM is. LBM is your Lean Body Mass. It’s the combination of the weight of your bones, muscles, and liquid (blood) in your body. This is a guideline that’s much better than BMI because it’s giving you a number not to go under because you are cutting into the things that your body already has that it needs. A lot of people lose too much weight focusing on what the BMI calculator says. Once you know your LBM, you can set a weight goal based on this number.
Some LBM calipers will give you a suggested weight range based on that number. Following basic nutritional guidelines and exercising is important. You should eat meals prepared from home so that you know what you are eating and can monitor sugar and salt levels. You should also exercise at least three times a week for thirty minutes. This does not include strength training. Strength training helps you to build muscles and prevent saggy skin.
Muscle has a greater density than fat which means a little muscle goes a long weight. If you put five pounds of muscle next to five pounds of fat, it will look like a man next to a mountain. Not only is the density different but muscle burns more calories than fat and continues to do so while sleeping. Drinking water is also important to weight loss. Every part of the body is dependent on water to help it function and water flushes out the body of bad toxins andwaste.
ReferencePerry, M. (2011) Lean Body Mass (LBM): Definition and Formula. Built Lean
14.How does exercise influence body weight?
When you exercise you can either lose weight or gain weight. If your exercise by doing cardio, your body burns calories which will burn fat. You lose weight and your body becomes smaller. If you exercise by strength training but no added cardio, you will be gaining muscle. Added muscle will make it seem like you’ve gotten bigger or fatter. That’s why it’s important not to solely rely on the scale for weight loss needs.
15.Consider your personal dietary habits. What are some modifications you might make to promote good health? I have already been making changes to by dietary habits. I have never been one to drink a lot of water but I’m aiming to drink 8 cups of water a day, gradually increasing to drinking 12 to 14 cups a day. I have also cut down on my consumption of soda. I don’t eat fast food. I’ve also been trying new ways to get vegetables in my diet.
16.How does today’s society affect our nutritional habits? Everything is now so very fast paced. Sometimes I don’t have time eat every meal home cooked and I get pressured by billboards and commercials to eat fast food. It’s very appealing; not only the look but the taste and I sometimes want to give in. It’s also a way to socialize with friends and you are sometimes not received well when you say you don’t eat fast food. When you’ve spent a majority of your life doing things one way and decide to change, it’s really hard to stick with your new goals.
The economy is not so good right now, and for this it’s hard to provide good quality food for yourself and your family. Some people are forced to buy groceries that are cheap but they are not necessarily good for you.