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|Healthy diet and lose weight with nutrients
**Keep Lean and stay Healthy**
Balance Diet
Five essential basic nutrients
Carbohydrate; Protein; Dietary Fibers; Fatty Acid; Vitamins & minerals
Carbohydrate
Chybrodiate provide energy for body. There are two types of carbohydrates, simple or monosaccharide’s and complex or polysaccharides. Our body breaks down carbs to be used for energy. It will take longer for our body to digest complex carbohydrates such as brown rice, wholegrain bread, etc. Simple carbohydrates are cookies, milk, starch, refined flour, sugar etc.
Food source: Complex carbohydrate: Grain, Whole grain, Fruits, Vegetables, Nuts & Seeds, Dairy, And Beans etc.
Simple Carbohydrate: Pasta, Pretzels, Potato, Potato chips, Cakes, Cookies, Candies, Jelly, Pudding, Custards, White Rice, Sugar, honey, etc.
Protein
Protein are essentials nutrients for body and building block for our body cells especially muscle.
Protein contains 4 kcal per gm. Protein come from meat, milk etc. Or vegetable source such as soy, beans, nuts, pea etc.
Food Source: Beans, Eggs, Dairy (Milk, Cheese), Grain, Fish, Poultry, Meat (Chicken, Pork, Beef, Lamb, Duck) etc.
Dietary Fibers
Dietary fiber is best known for its ability to prevent or relieve constipation. Fiber helps contribute a feeling of being full, which in turn help prevent obesity from over eating. Fiber is broken down in colon by bacteria; the process helps to nourish the lining of the colon. An increase in fiber can help in health conditions such as diverticulitis, colon cancer, high blood cholesterol, coronary heart disease and weight control.
Fiber is classified into two categories:
Insoluble Fiber
Insoluble fiber is mainly made up of plant cell walls, and it
cannot dissolve in water. Insoluble increase the
movement of material through your digestive system, and increase
stool bulk, it also promote colon health.
Soluble Fiber
Soluble fiber dissolves in water. It binds cholesterol and bile in the digestive tract.
It help lower blood cholesterol and glucose levels. Some soluble helps
promote the growth of bifida bacteria. Prebiotic soluble fiber
make gut probiotic.
Food Source: Soluble fiber: oat bran, barley, nuts, seeds, beans, lentils, peas, fruits and
vegetables etc. Insoluble fibers: wheat bran, vegetables, and whole grains etc..
Fatty Acids
Fatty acids are acids produced when fats are broken down. Fatty acids are found in oils and other fats. Fatty acids help move oxygen through the bloodstream to all parts of our body. They aid cell membrane development and function. Human cell types can use either glucose or fatty acids for fuel, heart and skeletal muscle prefer fatty acids. Fatty acids help to prevent early aging as they can keep our skin healthy. Fatty acids are important for healthy organs and tissue. Another important function is controlling inflammation in cases of infection or injury. Essential fatty acids can also help the immune system to react properly.
Food Source: Vegetables Oil, Nuts, Fish, Seeds, Flaxseed, Meat, Leafy Vegetables, etc.
Vitamins & Minerals
Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Vitamins and minerals, have a unique role to play in maintaining your health.
Vitamins have diverse biochemical functions, some vitamin regulates the growth of cells and tissue,
other vitamin regulate metabolism. Some vitamin function as antioxidants, that protects cells against
damage and. The role in assisting enzyme-substrate reactions are vitamins' best-known function.
B complex plays a key role in the production of cells and neurotransmitters. Vitamin d is crucial
in metabolizing calcium for healthy bones
Minerals help for bone growth, regulate muscle and nerve function. Mineral also support the body's immunity and nerve function. Iron is the key component of red blood cells and many enzymes. Mineral protect cells from damage and they regulate thyroid hormone.
Food Source: Milk, yogurt, hard cheeses,
eggs, meats, poultry, fish Seafood, nuts, seeds, wheat bran,
whole grains, Bran, sea fish, Dark, leafy vegetables, vegetable
roots, fortified cereals, fortified diet shake, fortified milk,
fish liver oil, Legumes, grains, nuts, milk and other dairy
products, peas, meat, eggs, Beans, organ meats, peanuts, liver,
spinach, Green vegetables like spinach, collards, broccoli,
brussels sprouts, cabbage, Sweet potato, bananas, soy bean etc..
Reference: www.nutrition.gov/whats-food/vitamins-minerals
