Conclusion

Healthy living is a combination of many things, including good nutrition, regular exercise and positive attitude. Take care of your body and feeling pride in your accomplishments can improve both your physical and mental health.

There are many things you can do to improve your quality of life - improving our diet and exercising regularly are two of the easiest steps. No matter how small you start, you can make a change and an improvement in your life.

The risks of poor nutrition

Good nutrition, based on healthy eating is one essential factor that helps us to stay healthy and be active.

What causes poor nutrition?

Poor eating habits includes under or over eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fiber or high in fat , salt and sugar.

These unhealthy eating habits can affect our nutrient intake, including energy ( or kilojoules ) protein, carbohydrates , essential fatty acids, vitamins and minerals as well as fiber and fluid.

How does poor nutrition affect us?

Poor nutrition can impair our daily health and well being and reduce our ability to lead an enjoyable and active life.

In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work and over time, it can contribute to the risk of developing some illnesses and other health problems such as :

• Being Overweight or Obese
• Tooth Decay
• High Blood Pressure
• High Cholesterol
• Heart Disease and Stroke
• Type-2 Diabetes
• Osteoporosis
• Some Cancers
• Depression 
• Eating disorders.

Why is Proper Nutrition Important?

Are nutrition and health related? Is healthy eating important? Of Course!

like a finely-tuned racing car, your body needs the right fuel (food) and regular maintenance (exercise, lifestyle and mental attitude) to achieve its true health potential. Nothing is more important than healthy eating!

Put in the wrong fuel or let it go without regular use and there's no way it can deliver its full power and performance. Without healthy eating, your body's engine will cough, splutter and eventually stall.



MAINTAINING A BALANCED DIET BY HEALTHY EATING CAN :

• Give you vitality and energy for life
• Help you stay at a weight that's right for you
• Boost your immune system
• Improve sports performance 
• Delay the effects of aging 
• Keep you active and fit into old age
• Help beat tiredness and fatigue
• Protect teeth and keep gums healthy
• Enhance your ability to concentrate and possible alter mood
• Ward off serious illnesses like heart disease, certain cancers , mature-age onset diabetes and gallbladder disease

Basics of Health Eating for Today

LOW FAT

• Cutting down on all fats from fatty and fried foods, butter , cream , margarine and oils is agreed on by nutritionists the world over as a way of making the modern diet healthier and reducing weight. Cutting down on saturated fat in particular is important for the heart.

LOTS OF STARCHY CARBOHYDRATES

• We have forgotten how important rice, pasta , potatoes , bread and cereals are to our health. Forget the stodgy image of starch from years gone by! starch is in again and may turn out to be just as critical as fiber is now.

HIGH FIBER

• Not just bran! Fiber, that largely indigestible part of our food and often the part that really gets us chewing, is responsible for so much good. It not only keeps our insides moving smoothly but it helps to lower cholesterol, prevent gallstones and bowel cancer, and keep our weight in check. Wholemeal and grain beads are full of it, as are brown rice, barley, lentils , beans and vegetables. To start your day,  there is a wonderful array of wholegrain and bran breakfast cereals.

VITAMINS, MINERALS AND ANTI-OXIDANTS

• Vegetables , fruit and grains carry an abundance of vitamins, minerals and numerous other natural substances ( called phytochemicals ) which scientist are only just beginning  to discover. phytochemicals function as anti-oxidants, which fight off free radicals that could otherwise damage our cells, membranes and DNA. Numerous studies show that people who eat lots of vegies and fruit have lower rates heart disease and cancer.

VARIETY 

• Variety doesn't mean 10 different cereal packs in your cupboard, but rather a variety of botanically different foods. Pasta , bread , puffed wheat and couscous all look and taste different but are all derived from the one basic ( but versatile ) grain (wheat). so they all provide similar nutrient substituting other grains like oats , barley , corn or rye for some wheat adds diversity to your diet and ensures a wider range of nutrients. The nutrients you miss from one food, you can make up from another.

MODERATE SUGAR AND SWEETS

• Sugar in modest amounts adds to the flavour of cooking and is a useful fuel for athletes and other active people. In excess, however , sugar adds unwanted kilojoules and can displace other more important foods - particularly for children and teenagers. in chewy and sticky form, sugar also can cause dental caries ( or tooth decay ).

LIGHT ON SALT 

•  Our modern dies is laden with salt. It's not until you avoid salt for a few weeks that you notice how it masks the true flavour of foods. As 75 percent of our total salt intake comes everyday commercial foods ( including bread , biscuits , cereals , deli meats and snacks foods ) , it is imperative to buy salt-reduced or no-added-salt products. 

DRINK PLENTY OF FLUID 

• Two litres ( 8 glasses ) of fluid a day is needed to keep the body hydrated and the kidneys working efficiently. In hot weather, even more fluid is required. Alcohol and strong coffee do not count , as these act as diuretics and force the kidneys to excrete more fluid than normal.

ENJOY MEALTIMES

• Stress , tension , rushing and eating on the run all take their toll on your digestion and health. Try to relax and take the time to really appreciate the food in front of you. Not only will it increase your enjoyment and satisfaction by having a " Comfortable full " stomach, this technique is often recommended as a strategy to help people lose weight

NUTRITION

Have you ever heard the expression, "you are what you eat?" while we can't take this literally, this simple contains a lot of truth

The food you choose to eat determine which nutrients your body will receive and in what quantities. Nutrients are substances that allow your body to make energy build and maintain  tissues and regulate bodily processes. If you eat a healthy diet filled with variety of high-nutrients foods, you are more likely to enjoy good health, than if you eat a poor diet that is lacking in nutrients.

6 Categories of Nutrition

Food is not only a means for energy, but it also provides the body with vital nutrients to carry out specific and important tasks, such as temperature regulation and bone maintenance. Nutrition is a key factor in creating a healthy and strong body : there are six essential nutrients categories to keep in mind when preparing a balanced diet.




Protein

Proteins are the building blocks of the life. Proteins make up every tissue and structure in the body. They are important for muscle repair and growth, providing energy and heat and transporting nutrients into the blood stream. Protein can be found in a variety of sources, but most notably in meat, Fish poultry , eggs , beans and nuts are also excellent sources of protein.

Carbohydrates

When people think of nutrition, they usually think of energy for the body. Carbohydrates, the body's primary source of energy, provide the necessary power to keep important organs such as the heart and brain running smoothly. There are two classes of Carbohydrates -- Simple and Complex.

Simple carbohydrates are sugars such as table sugar and corn syrup. Complex carbohydrates are whole grains, rice , pasta and potatoes. Complex carbohydrates provide long-term energy , as opposed to Simple carbohydrates, which tend to burn off quickly. 

Fats

This essential nutrient has gotten a bad reputation from the media and the fad diet crowd, but contrary to popular belief, it is an important element in a well-balanced diet. Fats are not only used for energy, but for temperature regulation. Fats should be consumed in moderation, since eating too much of them can lead to fat storage in the body. Fat can be saturated or unsaturated. Saturated fats are animal fats such a meat, butter and lard, and have been linked to certain types of cancers and heart disease. Unsaturated fats are in vegetable oils, and are healthier than saturated fats. Omega-3 fatty acids, in Cold-water fish such as salmon are considered not only healthy, but beneficial.

Fibers

Fibers also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components such as Fat, Protein or Carbohydrates - which your body breaks down and absorbs. Fiber isn't digested by your body, instead , it passes relatively intact through your stomach, small intestine and colon and out of your body.

Vitamins and Minerals 

Vitamins - Vitamins can be taken as supplements, but if you maintain a balanced and healthy diet, supplements are rarely needed; vitamins are in most unprocessed foods. Vitamins are important for building the immune system, combating infections and regulating body functions. All fruits, vegetables and whole grains are full of vitamin C, vitamin A , vitamin E and vitamin K -- all important for maintaining body functions.

Minerals - Minerals help the body work properly by helping build tissues and regulate bodily fluids. Many minerals are important in the human body, but a few of the most important are calcium , potassium , sodium , magnesium and iron. these are in meats, whole grains and milk.

Water 

Water is the most important nutrient for human beings ; without it , the body cannot survive. While water does not produce energy. it provides essential hydration. staying hydrated is vital since the human body is made up of 70 percent water, cell in the body are fluid-filled, and these cells needs hydration to carry out individual tasks such as temperature regulation, and transporting nutrition and oxygen. Sweat, urination  and bowel movements all excrete water from the body, and that fluid has to be replaced to keep it hydrated. Most health care providers recommend drinking eight glasses of water a day to replenish lost fluids.