Total Health Essay Example

food has less than 0.5 grams of saturated fat per serving with trans fatty acid levels below 1% of total fat content."Low-fat" means the food contains 3 grams or less of fat per serving if the serving size is 30 grams or less (or 2 tablespoons).For larger servings, the food should have 50 grams or less per serving. "Low-saturated fat" means that the food has 1 gram or less of saturated fat per serving, with no more than 15% of calories coming from saturated fatty acids. "Reduced" or "less-fat" refers to a food that has at least 25% less fat per serving compared to another similar food product.

Proteins have essential roles in the body as they are building materials for skin, cartilage, muscles, and hair. They also contain enzymes that facilitate chemical reactions and support cell function. Additionally, proteins act as hormones and antibodies. The body needs twenty amino acids, with eleven being produced internally and nine others needing to be obtained from food sources.

To ensure adequate intake of all essential amino acids, it is recommended to consume protein-rich foods such as cheese, eggs, lean meat, fish, and milk. These sources provide all necessary amino acids in appropriate amounts. However,cereal grains, legumes vegetables,and nuts offer incomplete proteins since they lack sufficient amounts of essential amino acids.These proteins are crucial for bodily functions and growth.

In addition to proteins,vitamins and minerals also play a significant role in maintaining overall health.The body relies on vital minerals, such as calcium, magnesium, phosphorus, chlorine, potassium, sodium, and sulfur for various bodily functions including growth, tissue maintenance, and regulation. These minerals differ from rock minerals because they are inorganic compounds not

created by living organisms. Calcium is mainly found in milk products and is necessary for blood clotting. Phosphorus can be obtained from cereals and meats. Good sources of magnesium include whole grain cereals, nuts, and lettuce. It's important to note that the body only needs small amounts of minerals each day. Vitamins are also crucial for overall health as they regulate chemical reactions involved in converting food into energy and tissues. There are 13 main vitamins including A, B-1(B-2), B-12(C,D,E,K). Vitamin A is necessary for healthy skin and bone development and can be found in liver,green/yellow vegetables,and milk.Vitamin B-1 plays a crucial role in converting starches/sugars into energy; it can be found in meat/whole grain cereals.Vitamin B-2 is essential for complex chemical reactions during food utilization; it can be found in milk/cheese/fish/liver/green vegetables.Vitamin B-12 is vital for red blood cell formation/maintaining a healthy nervous system;it can be found in animal products like liverVitamin C is essential for maintaining ligaments, tendons, and other supportive tissues. It can be found in fruits and potatoes. Vitamin D plays a role in calcium utilization and can be found in milk and fish. Vitamin E helps preserve cell membranes and is present in vegetable oils.

This text emphasizes the importance of a balanced diet for overall good health. It states that our food choices directly impact our well-being, preventing certain illnesses and aiding in recovery from others. An improper diet increases the risk of various diseases.

Nutrition experts recommend including servings from five food groups: vegetables, fruits, breads, cereals, rice, and pasta; milk, yogurt, and cheese; meat poultry fish dried beans and peas eggs nuts.

The text also discusses how energy is crucial

for daily activities. The amount of energy needed varies for each individual. People who engage in sports require more calories than those with little physical activity. Despite their smaller size, children need extra calories due to growth. Pregnant women also require additional calories to support proper nutrient supply for a healthy baby.

Health professionals advise limiting saturated fats and cholesterol intake as they can raise blood cholesterol levels and increase the risk of heart disease. Animal products are the primary source of saturated fats and dietary cholesterol.
To promote reduced consumption, it is advisable to opt for lean meats, fish, poultry, and low-fat dairy products. It is also important to limit sodium and sugar intake due to the increased risk of high blood pressure associated with high-sodium diets. Sodium can be found in various foods such as fast food (like Kentucky Fried Chicken), junk/snack food, canned foods, and TV dinners; whereas fresh foods generally contain lower amounts of sodium compared to most frozen foods.

On the other hand, foods rich in sugar are typically high in calories and fat but lacking in minerals, proteins, and vitamins. These types of foods are commonly referred to as "empty calorie" foods as they provide little nutrients yet induce a feeling of fullness. The consumption of sugars should be avoided as it contributes to tooth decay and cavities. Examples of sugary foods include candies, pastries, and breakfast cereals. Instead of consuming sugary foods, it is recommended that individuals choose fresh fruits and vegetables.

Alcohol poses another issue as it provides calories without essential nutrients while acting as a potent drug; excessive drinking can lead to health problems. If alcohol is consumed at all,

moderation is advised. However, children, adolescents, pregnant women,and individuals about to drive should abstain from alcohol entirely.

Maintaining a healthy weight requires avoiding overeating since excess calories are stored as fat which leads to obesity.Obesity presents health risks due to excessive body fat. To prevent obesity, it is important to avoid using food as a reward or coping mechanism for loneliness or boredom. Snacking on high-fat or high-sugar foods should also be avoided. Regular exercise and incorporating fruits and vegetables into the diet are beneficial for maintaining good health. An improper or insufficient diet can contribute to heart disease, which involves narrowing coronary arteries and reducing blood supply to the heart, leading to chest pain and heart attacks. High blood pressure and cholesterol levels are primary causes of heart disease that can be prevented by consuming nutritious foods. Malnutrition, caused by inadequate or excessive essential nutrients, can result in significant weight loss, impaired growth, reduced resistance to infection, and even fatal consequences.

*The Nutrition Desk Reference.Keats Pub., 2002

*The Columbia Encyclopedia of Nutrition.New Pub.,1987

*Encarta 98 Desk Encyclopedia.