Essential Nutrition for the Family

Healthy nutrition is an important part of having a healthy lifestyle. Combined with physical activity, your diet will help you achieve and maintain a healthy weight, reduce your risk of developing chronic diseases, and promote your overall health.Unhealthy eating habits are one of the major reasons of poor nutrition. Even in people with a healthy weight, a poor diet is associated with major health risks that will cause illness or death. Some of these diseases are heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and some types of cancer. You can help protect yourself from these health problems through smart food choices.

There are many types of essential nutrients but they are only divided into two categories, these are: macronutrients and micronutrients.

Macronutrients are those eaten in large amounts and are included in the basic needs of the diet or food to provide energy to the body such as Protein, Carbohydrates, and Fats.

Micronutrients are what the body needs in small doses such as vitamins and minerals. There are six main groups of essential macronutrients and micronutrients, these are: Protein, carbohydrates, fats, vitamins, minerals, and water.

1. Fats

The primary function of fats in the body is to provide long-term energy, insulation and protection. Fats support other body functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement. Fats are high in calories but are necessary because they are an important energy source for the body. 30% of daily calories should come from fats.

2. Vitamins

Vitamins are important for health and resistance to disease. There are 13 essential vitamins that the body needs. These are: Vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Each vitamin plays an important role in the body, so when you do not take it, you can have health problems and illness.

3. Minerals

Like vitamins, minerals help to support the body. Its main function is to build strong bones and teeth, regulate metabolism, and also help stay properly hydrated. Some of the common minerals are calcium, iron, and zinc.

4. Protein

Protein is necessary for good health because it provides the building blocks of the body, not just muscles. Every cell, from bone, to skin and hair, all has protein. Proteins are made up of various amino acids. Although the body can make some amino acids, many essential amino acids can only come from food. For your body to function properly, you need different types of amino acids. You don’t have to eat all the protein all at once, you can complete the required protein throughout the day.

5. Carbohydrates

Carbohydrates are necessary for a healthy body. The main function of carbohydrates is to provide energy to the body. It fuels your body, especially the central nervous system and the brain. Carbohydrates should be at 45 to 65% of your total daily calories.

6. Water

The body needs a large amount of water, but water is a micronutrient because it does not contain energy. The function of water is to dissolve and carry nutrients throughout the body, remove waste from the body, and regulate body temperature. You can also get water in vegetables and fruits like watermelon and spinach. You will know you are dehydrated if your urine is dark yellow. Drink the right amount of water and eat nutritious fruits and vegetables to stay hydrated.

July is marked to be the nutrition month and let us take advantage to educate ourselves and our loved ones about having a healthy lifestyle. For any questions about nutrition, you can Call Doc, Anywhere, Anytime, with Medgate.