Nutiron

Nutrition (also called nourishment or aliment), which has many types of meaning. Many people would say nutrition keeps your body healthy and fit. Nutritionists will say nutrition is food that is required by your body, cells and organisms to keep you healthy and alive. Nutrition comes from the food that you eat. To make sure you are getting what nutrition you need, you should look at the nutrients. Healthy eating plate is another way to get the nutrition you need or even try being vegetarian. In this Paper you will learn information on nutrition, healthy eating plate, and even if any person is vegetarian how they can get the nutrition which is require by they their body .

Nutrition comes from nutrients. Protein, Carbohydrates, fibers, vitamins and minerals, fats, and even water are all nutrient that your body gets from the food. To build and maintain your body tissue you need protein that gives you amino acid. There are twenty essential amino acids and you must have all 20 amino acid so your body can function properly. 12 amino acid are manufactured in the body but other 8 acids have to provide by your diet. Every human body can get these by eating egg, drinking milk, and yogurt with chopped nut, cheese sandwich, and pasta with cheese, pancake and much more. According to nutritionist Christine E. Miller dialysis patients can get the 8 acids “I now recommend my patient to take supplements, such as Nepro” (Miller 5).

The bodies main source for energy is carbohydrates. Carbohydrate should be your main daily food intake. Carbohydrate compromise power, mental focus, muscle strength and endurance, and recovery. There are two types of carbohydrates simple and complex. In simple carbohydrates your blood sugar level is increase rapidly. “After Simple carbohydrates have been digested they enter the bloodstream as glucose to provide a rapid sources of energy to the baring exercising muscles” (Al-Masri, Lilah and Simon Bartlett 7) An example of a simple carbohydrates are sugar, honey, raisins, white bread, bananas and energy gel. Were in complex carbohydrates blood sugar level is increasing slowly. An example of complex carbohydrates is beans, peas, grains, oatmeal, apple with sink and potatoes. The biggest different simple and complex carbohydrates is simple carbohydrates give energy fast and it’s their for short time, were in complex carbohydrates the body is getting energy slower and it’s there for long time. Most nutritionist prefers to use complex carbohydrates since it has more nutritious and have fewer calories per gram. “Diabetics also preferred complex carbohydrates because it has better blood glucose control” (“Nutrition Play V2” 1).

Fiber is found from plants. It is made up from complex carbohydrates, which require healthy digestion and other functions it is called dietary fiber. Dietary fiber is found in food that comes from plants like fruits, vegetables, whole grains and nuts. There are 2 type of fiber soluble and insoluble. Soluble fiber dissolves in water and if can be found in apple, dried beans, oatmeal and oat bran. Insoluble fiber does not dissolved in water due to large amount of cellulose. Insoluble fiber can be found on vegetable skins and pulp of fruit. Although soluble and insoluble fibers have some similarities like they’re both digested in stomach, both have small amount of calories, and intestines. Each kind of fiber has different health problems benefits.

Next vitamins and minerals, “Vitamins are organic substances present in food and required by the body in a small amount for regulation of metabolism and maintenance of normal growth and functioning” (“Nutrition Play V2” 1).Commonly vitamins are known as A, B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (coalmine), C, D, E and K vitamins. Vitamins B and C are water-soluble. Water-soluble vitamins are easily transported in blood and dissolved in water. “Daily intake of water-soluble vitamins is necessary because they dissolved easily in water and cannot be stored in large amounts in the body” (Al-Masri, Lilah and Simon Bartlett 94). Water-solubility has to be consumed by your body everyday according to Recommended Dietary Intake (RDI). Vitamins A, D, E, and K get stored in body fat that why it call fat-soluble. Vitamins are for building your body tissues like bones, skin, glands, blood and nerves.

Minerals are critical parts of our life. Minerals help human body to build broken bone, muscles and tissue. Mineral has couple important components for supporting life such as oxygen transport, hormones and enzyme system. A mineral comes in two form macro or major minerals and trace minerals. Macro minerals are calcium, chloride, sodium, sulfur, phosphorus, magnesium and potassium. Human body need have these minerals in large amount. This mineral helps human body to build bone, blood, muscles, teeth, and cells. Trace minerals are required only tiny amount for human body. Traces minerals are iron, zinc, iodine, copper, manganese, boron and much more. Trace minerals manufacture important hormones and participate in chemical reaction.

Vitamin A, C and E and minerals zinc, copper, or manganese acts as antioxidants. Damaging effect of free radicals is protecting by this vitamin and minerals. When the vitamin and minerals act as antioxidants they mop active radical to inactive, which protect human body from getting cancer or any kind of diseases like again, heart diseases, autoimmune diseases or diabetes mellitus. “ Athletes should focus on attaining their vitamin and minerals need from food source as opposed to supplements, as vitamins and minerals in foods are more bioavailable ”(Al-Masri, Lilah and Simon Bartlett 95). Bioavailable is ingested nutrient that is available to body after it has been absorbed.

“Fat is a nutrient that the body needs to store energy and to help in the formation and function of healthy cells. Unhealthy when eating is excess” (Schwartz 111). Fat gives cushions your skin and give shape to your body. Omega-3 and omega-6 are two family of fatty acid or fat. Omega-3 is found in canola oil, flaxseed oil, and fish oil and in milk. Omega-6 is found in safflower and corn oil. The Institute of Medicine (IOM) recommends people to use omega-3 fatty acid. Omega-3 reduces the risk of cardiovascular, disease, cancer, alleviate, symptoms of rheumatoid arthritis and inflammatory bowel disease. Omega-3 has insufficient amount of fat than omega-6. Triglycerides, phospholipids and sterols are three kind of fat that food has. Triglycerides are used for to burn energy and make a tissue. Phospholipids are made of molecule with the mineral phosphate. Sterols are fat that has no calories such as vitamin D, cholesterol and sex hormones testosterone.

Water controls your body temperature, deliver nutrient to cell, and cleans the body and get rid of waste. In your body about 60 percent of water is your weight.

This was information on six nutrients that makes up the nutrition’s, which helps body from preventing diseases, and keeps you healthy. Just remember, “Nutrition is about why you eat what you eat and how the food you get affects your body and your health’s” (Rinzler, 10). Now you will learn information on Healthy eating plate. Healthy eating plate is plate that tells you what to eat and how much should you eat. Healthy eating plate is divided in four-part vegetable, healthy protein, whole grains and fruits. On side of plate it has healthy oil and water.

On half of your healthy eating plate is vegetable and fruit. The more vegetable you have on your plate it is much better. Potatoes are not including on plate due to high on carbohydrates. Also potatoes can lead you diabetes and healthy problem in long term. For short term it can force you in overeating. For fruit you should eat all and different kind of fruit you can eat. “Eat plenty of fruits of all colors” (“The Nutrition Source” 2) means more color fruit you eat better for you.

On healthy eating plate 25 percent is whole grain. So for whole grain part you have to select only whole grain not any kind of grain. Example for whole grain can be brown rice, whole wheat bread, whole-wheat pasta and much more. “ Have a gentler effect on blood sugar and insulin than white bread, white rice, and other so-called ‘refined grains’ ” (“The Nutrition Source” 3). This is why plate chooses whole. The last 25 percent on healthy eating plate is healthy protein. Healthy protein tells you what to eat and what to not. Like human body can eat fish, chicken, beans or nuts. Since it has nutrients which human body needs. It is also heart-healthy by omega-3 fat, which comes from fish and fiber from beans. The food human body shouldn’t eat is beef, pork, bacon, cold cuts, hot dog, and lamb. Because later on your life it can lead you to heart diseases, diabetes and even cancer.

Last two for healthy eating plate is water and healthy oil. Drinking water is healthiest way to end your meal. Rather that drinking milk or having dairy products which can increase your prostate and ovarian cancer rate higher due to its intake. You should try to avoid sugary drink like energy drink or soda, which can lead you to heart disease, diabetes, or weight gain. For healthy plant oil you should you use vegetable oil such as olive, canola, soy, corn, and others for cooking or having on table.

Now you know the information on nutrition and healthy eating plate. It’s time for final part even if you are vegetarian you can get nutrition you need. “There is a wealth of mouthwatering and nutritious foods to fill a vegetarian diet” (Schwartz 65). If you are vegetarian your wealth of food is fruits, vegetable, whole grain product, nuts, legumes, dairy product, and egg. This food has every nutrition your body needs to stay healthy. So don’t think about what’s not on plate think about what’s on plate and what can be on plate every day.
In conclusion, the purposes of the nutrition are to help you accomplish what your body needs in health and well-being. Also it keeps from getting any kind of diseases, cancer or any kind of health problem and protects from any illness. Always follow the healthy eating plate and remember even if you are vegetarian you can get nutrition’s to provide your body.