Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy. Understanding the following nutrition terms may make it easier for you to make better food choices.
Calories: In a nutritional context, the kilojoule (kJ) is the SI unit of food energy provided by energy-containing nutrients of food-carbohydrates, fats, proteins
A sugar or starch such as pasta, bread, fruits. Vegetables, beans, or dairy that the body uses as its main energy source. Carbohydrates have 4 calories a gram.
Vital for building hormones and cell membranes. Cholesterol is listed under the fat information on a nutrition label. Person should consume less than 300 mg of cholesterol daily.
The percentage of a certain nutrient in a food, based on a 2,000-calorie diet. It suggest a food’s nutrient contribution in diet; 5% or less is considered low for that nutrient, 10% to 19% is good, and 20% or more is high.
The part of plant foods: Whole grains, fruits, vegetables, nuts, and seeds contain fiber. Fibers are not digested by body. It helps to lower cholesterol.t least 25 to 38 grams daily.
Nutrients added to replace those lost during food processing. For example, B vitamins are lost when wheat is processed into white flour, so these nutrients are later added back.
Fortified foods have nutrients added to them that weren’t there originally. Milk, for example, is fortified with vitamin D, a nutrient that helps you absorb milk’s calcium.
High-Fructose Corn Syrup (HFCS):
A sweetener that is often used instead of sugar in food manufacturing. Hydrogenated. Hydrogenation turns a liquid fat such as vegetable oil into a semi-solid, more shelf-stable fat, such as margarine. Most oils are only partially hydrogenated, which creates harmful Trans fats that can raise cholesterol.
Added to chocolates, baking products, cosmetics, lecithin is used as a thinner, preservative, or an emulsifier. Egg yolks, soy beans, fish, and other foods naturally contain lecithin.
get the nutrients needs by eating a variety of color vegetables. Try colorful fresh & seasonal vegetables. Two and half cups are needed in a day.
Your body quickest energy source comes from grains products. Like bread, pasta, oatmeal, cereals, and tortillas. It is always healthy to use Whole-grain foods like whole-wheat bread and brown rice. Daily requirement for grains is about six Ounces.
Protein is essential for building and repairing muscle. Quality protein sources comes from plant based foods. Beans, peas (Kidney, pinto, white or black beans), spilt peas (Chickpeas), Soya products, unsalted nuts and seeds like almonds. Use about Five Ounces a day.
Foods like fat -free and low-fat milk, cheese, paneer, Yogurt, and fortified soymilk help to build and maintain strong bones. Preference should be given to cow and goat milk made dairy products. Daily requirement is about three cups.