The word "Nutrition" comes from a Latin word which means to "nourish" or to "to feed".
Nutrition covers many areas including:
the science of food
why people choose certain foods
what foods are made of
the nutrients in foods
how the body uses food
food digestion
food functions
The first thing that should affect our food choice is a knowledge of nutrition. We should know what is available and acceptable, so that we can make the right choices for good health. Let us take a closer look at how we should choose the food we eat.
This is the Diet Pyramid model for selecting a healthy diet.
Plenty of - fruits, vegetables & wholegrains.
Moderate amounts of - lean meat and fish, milk, cheese and yoghurt, eggs, nuts and soya products
Little of - vegetable oils, butter, margarine, fried foods, pastries, biscuits, friend noodles, salty snack foods, crisps, French fries, sweets, chocolates,
ice-cream, cream, condensed milk, coconut milk, soft drinks
Nutrients
PROTEIN
Functions
Facilitates growth & repair of all tissues. Aids in blood formation & production of antibodies against infection
Sources
Poultry, meat, fish, eggs, milk & milk products,
peas, soya beans, dried beans and nuts
Nutrients
FAT
Functions
Keeps the body warm and acts as an insulator. Provides energy for movement
Sources
Butter, margarine, cream, nuts
Nutrients
CARBOHYDRATE
Functions
Rice, bread, cereals, noodles, potatoes, confectionary products
Sources
Rice, bread, cereals, noodles, potatoes, confectionary products
Nutrients
CALCIUM
Functions
Aids in building and strengthening of bones and teeth, clotting of blood and coordination of muscles and nerves
Sources
Milk, eggs, cheese, dark green leafy vegetables, mustard green, kale
Nutrients
IRON
Functions
Works with protein in the formation of haemoglobin
Sources
Red lean meat, lamb, beef, liver, heart, eggs, sardines, green leafy vegetables, prunes, fortified cereals, bread
Nutrients
IODINE
Functions
Aids in utilisation of energy by the body
Sources
Seafood & seaweed
Nutrients
MAGNESIUM
Functions
Assists in breakdown and absorption of food especially protein. Normal functioning of nervous and muscular systems
Sources
Milk, marmite, nuts, whole-grain cereals, dark green vegetables
Nutrients
PHOSPHOROUS
Functions
Works with calcium to build strong bones and teeth. Helps in metabolism
Sources
Almost all foods
Nutrients
POTASSIUM
Functions
Potassium and sodium in balance are essential to life. Between them they help maintain and regulate the body fluids
Sources
All food, especially vegetables
Nutrients
SODIUM
Functions
Maintaining water balance of the body fluids is essential for muscle and nerve activities
Sources
Table salt, all cured meat, milk, bread, butter
Nutrients
VITAMIN A
Functions
Maintains healthy skin, keeps mucous membranes firm. Protects against infection and sunburn. Promotes good eye-sight, prevents night blindness
Sources
Milk, cheese, dark green vegetables, liver, cod liver oil, carrots, pumpkin, butter, papayas, mangoes
Nutrients
VITAMIN B1
Functions
Aids in promoting normal appetite & digestion. Maintains healthy nervous system and prevents irritability
Sources
Meat, fish, poultry, eggs, cereal, marmite, green leafy vegetables, yeast, wheat-germ
Nutrients
VITAMIN B2
Functions
Aids in absorption of nutrients. Maintains healthy skin, tongue and lips
Sources
Fish, poultry, eggs, milk, marmite, green leafy vegetables, liver, kidney
Nutrients
VITAMIN C
Functions
Maintains healthy bones, teeth & blood vessels. Aids in the development of tissue between cells. Promotes healing of wounds and broken bones
Sources
Oranges, limes, grapefruits, lemons, green peppers, water-cress, spinach, chillies, cauliflower, tomatoes, melons, guavas, lettuce
Nutrients
VITAMIN D
Functions
Aids in strengthening of bones and teeth. Keep muscles supple
Sources
Tuna, sardines, eggs, butter, margarine, sunlight, animal fats
Nutrients
VITAMIN E
Functions
Aids in the formation of red blood cells. Protects cell membranes from deterioration caused by the burning of fats
Sources
Vegetable fats, corn oil, soya beans, peanuts, coconut, whole grain cereals
Nutrients
VITAMIN K
Functions
Helps blood to clot efficiently (not too much, not too little)
Sources
Kale, spinach, dark green vegetables
source:
Nutrition, Food and Vitamins Guide for a Healthy Diet
