Satisfying Your Nutritional Needs
What happens if you eat less nutrients?
What happens if you eat less nutrients? People grow especially quickly between the ages of ten and twent During these years your body needs plenty of nutrients of every kind. Unfortunately, some young people between these ages begin to cut back on the amount of food they eat. Teenage boys hoping to build muscle mass may eat foods rich in protein but lacking in carbohydrates.
Teenage girls may avoid all foods they think are fattening, including calcium-rich dairy products. The result is that they rob their bodies of needed calories and important nutrients. Some young people, especially girls, become overly concerned about their body image and develop serious eating disorders. One such disorder, called anorexia (an-uh-REK see uh), involves dieting nearly to the point of starvation. It causes general poor health, low blood pressure, heart problems, and bone weakness.
Bulimia (byoo LEE mee uh), another eating disorder, involves eating a great deal of food and then vomiting right away to get rid of the food. Both anorexia and bulimia can lead to death. Other problems can be caused by not eating enough of the right kinds of food. A nutritional deficiency is the lack of a certain nutrient in the diet. Many people have a deficiency of iron.
This deficiency can cause anemia, in which the blood carries less oxygen than the body needs. Children, pregnant women, and those people who find it difficult to shop or cook for themselves are especially at risk. Meat, poultry, broccoli, raisins, dried beans, and whole-wheat and enriched breads are good sources of iron. In addition, people who are anemic need iron supplements. The table above lists some other nutritional deficiencies.
Can eating too much hurt you?
Can eating too much hurt you? When the calories in the food you eat equal the calories your body needs, your body is in energy balance. If you take in more calories than your body requires, the extra calories are stored as fat. Stored fat means extra weight. Being overweight can damage your health. Overweight people are much more likely to develop high blood pressure, heart disease, and Type 2 diabetes.
They also have greater chances of having strokes and developing certain cancers. You can maintain a healthful weight by balancing the calories you take in with the calories you use. One way to do this is to be active and get plenty of exercise. You should also make healthful food choices, such as selecting foods that contain little fat. When shopping with your family, look for low-fat or extra-lean meats.
Substitute skinless poultry for fatty meats, and eat fish a few times a week. Buy low-fat dairy products, such as milk that contains 1 or 2 percent fat. You should also limit sweets, sodas, juices, and other sugary foods. Another way to maintain a healthful weight is to control the size of the portions of food you eat. When you eat out, resist the temptation to order giant-sized portions of food. This is especially important when you eat at fast-food. restaurants. Giant-sized portions aren’t a bargain when they contain more calories and fat than you need.
What are the 5 dietary guidelines?
What are the 5 dietary guidelines? The USDA provides a nutritional health plan called the Dietary Guidelines for Americans. This plan suggests things people can do to eat well, make good choices, and be physically active.
Aim for Fitness
- Aim for a weight that is good for you. Ask a health professional what your recommended weight range is, or look it up in a reliable. source. If you need to, set goals to reach a good weight.
- Be physically active each day. In the next chapter you will discover how the Activity Pyramid can help you plan each week’s activities.
Build a Healthy Base
- Use an appropriate food guide pyramid to guide your food choices.
- Each day choose a variety of grains such as wheat, oats, rice, and corn. Choose. whole grains when you can.
- Each day choose a variety of fruits and vegetables.
- Keep food safe to eat. Follow the tips in Lesson 6 for safe preparation and storage of food.
- Choose a diet that is moderate in total fat and low in saturated fat and cholesterol.
- Choose foods and drinks that are low in sugar.
- Choose foods that are low in salt. When you prepare foods, use very little salt.
What foods do you choose when you snack ?
What foods do you choose when you snack? Do think your choices are healthful or unhealthful? Below are some guidelines for choosing healthful snacks.
- If you need quick energy for exercising, eat fruits rather than sweets.
- Carrot sticks will give you plenty of vitamin A. Broccoli also has vitamin A and is rich in vitamin C.
- You can dip pieces of carrot or broccoli in low-fat yogurt, which provides calcium for bone growth.
- You can obtain complex carbohydrates by snacking on low-sugar cereals or crackers.
- Avoid eating junk foods, which are high in calories from fat and sugar.
- Avoid beverages high in sugar (soda, juice, fruit drinks, and sports drinks).