Healthy Human Nutrition Recommendations
The study of human nutrition is of a great importance in a modern society as it is the fundamental principle of people’s health. The main aim of nutrition science is to promote heath and treat different kinds of diseases. It provides people with the nutrient requirements and recommendations for all aspects of our life including growth, activity, reproduction, and health maintenance.
Definition of the Terms Food, Diet and Nutrition
The term food means everything that is consumed by people and other living beings to maintain life. Food which is received from the environment serves as a body building material and a source of energy. Nutrition is the complex of processes connected with the intake of food, its digestion, and use to provide energy. It is a critical factor that determines our life and health. For that reason, it is very important for everyone to control his or her diet which means the nutrient composition and food patterns chosen by a person. The word diet is also commonly used to define a specific food intake that can be caused by different health or weight-management reasons.
The Healthy Food Preparation Practices
Safe food preparation is the key factor in minimizing the risk of foodborne diseases. Doctors recommend applying healthy food preparation practices that allow preserving the maximum amount of nutrients in foods and prevent or eliminate harmful contaminants. Boiling is one of the easiest and most available ways of cooking. Boiled vegetables, meat, and fish are well absorbed by the body. In addition, boiling excludes using oil that makes food less caloric. The food which is cooked with the help of the steam contains the maximum amount of nutrients. Another great advantage of the steamed vegetables, meat, and fish is their low calorie content. Grilled as well as boiled and steamed food does not contain oil and is rich in healthy nutrients. However, the quality of such food depends on the type of grill which is used. Nutritionists suggest using electric and aero-grills since they do not need the liquid for ignition that releases harmful vapors and hazardous chemical substances. On the other hand, cooking meat on the open flame is quite dangerous because it may be not well done; in such case, there is a risk of an infectious disease.
It is essential to provide conditions that prevent food from the microbial growth during its storage and preparation. The World Health Organization established the main principles of food hygiene: 1) prevent contact of food with the pathogens that are transmitted by people, pets, and pests; 2) separate cooked and raw food; 3) provide necessary time and temperature for cooking; 4) store food at the proper temperature; 5) use safe water and raw materials. Thus, the consumption of adequate, safe, and nutritious food is critical to our health and well-being.
Joules and Calories Intake Recommendations
According to the International System of Units, joules are used to measure energy. However, such thermal energy units as calories are commonly used nowadays. The term small or gram calorie means the amount of energy necessary to raise the temperature of one gram of water by 1°C. Accordingly, large or kilogram calorie (kilocalorie) means the amount of energy that raises the temperature of one kilogram of water by 1°C. Large calorie is commonly used as a measuring unit of food energy and is equal to 4.2 kilojoules. Women from 18 to 49 should get from 1.800 to 2.400 kilocalories a day depending on the intensity of their lifestyle. Men of the same age group are recommended to consume from 2.400 to 3.000 kilocalories per day. Proteins, carbohydrates, and fats are the nutrients that provide human body with energy.
Principles of the Balanced Diet
Balanced diet means the consumption of appropriate amount and variety of nutrients that provide energy, regulate body processes, and contribute to body structure. The six classes of nutrients that are required to preserve good health and keep a body in optimal condition are the following: carbohydrates, vitamins, minerals, lipids, proteins, minerals, and water. Peculiarities of a balanced diet vary from person to person and depend greatly on age, gender, lifestyle, and health.
The Dietary Guidelines for Americans are based on the principles of the balanced diet and updated every five years. According to the key recommendations of the Dietary Guidelines for Americans 2015-2020, it is necessary to follow the healthy eating pattern throughout the lifespan, focus on the variety, nutrient density and amount of food, and shift to healthier food and beverage choices. The healthy eating pattern must include fruits, vegetables, protein, dairy, greens, and oils and limit the intake of saturated and trans-fats, added sugar, and sodium. According to the principles of the balanced diet, breakfast should consist of cereals, 1-2 boiled eggs, and a glass of orange juice. Healthy dinner can include steamed fish, brown rice, and salad (herbs, cucumbers and tomatoes). It is also appropriate to have boiled beef and fresh vegetable salad for supper. The whole grain bread, fruits or low-fat cheese can serve as additional snack during the day. Such menu includes the proper variety and amount of nutrients necessary for the human body.
Conclusion
To conclude, food is one of the most important factors that shape human health. In order to take the advantages of food, it should be handled, prepared, stored and consumed properly. It is necessary to consider both the amount of food and its nutritive value. Balanced diet is based on the intake of the optimal amount of all kinds of nutrients and, thus, preserves health and controls body weight.
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