How to Maintain a Balanced Diet. A balanced diet is a way of eating that allows you to consume all the nutrients your body needs from a wide range of foods.http://www. A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the. Confused about how to follow a healthy, balanced diet? You're not alone! Our nutritional therapist explains the best times to eat carbs, protein and fat, what your. Useful Reference Materials Encyclopedia.com: http:// Wikipedia: http://en.wikipedia.org/wiki/Digestive. ![]() Nutrients That Help Build and Maintain Body Cells & Tissues. Tissue growth and maintenance begin in the womb and continue throughout your life, and nearly 2 trillion new cells are born in your body each day, according to the School of Life Sciences at Arizona State University. The nutrients you obtain from your diet support this cell growth, while nutritional deficiencies can impair tissue maintenance. You need a broad range of nutrients for healthy tissue maintenance, not just a select few vitamins and minerals, so following a well- balanced diet is the best way to maintain healthy tissue. Getting enough protein in your diet is important to maintaining healthy tissue. During digestion, your body breaks dietary protein down into small subunits, called amino acids. Your cells can then reassemble those amino acids into the thousands of proteins needed to maintain your tissues, as well as support cell growth. ![]() The average man and woman need 5. U. S. Department of Agriculture. Eggs, dairy and meat serve as animal sources of protein, and the legumes, nuts, whole grains and even some vegetables in your diet contribute to your daily protein intake as well. The vitamins in your diet also contribute to tissue maintenance. Vitamin A, for example, plays a key role in cell growth by regulating gene activity - - it helps newborn cells activate genes they need to develop into functional tissue. It also plays an important role in building healthy skin tissue and promoting blood cell growth. ![]() Vitamin C contributes to tissue maintenance by helping you make collagen, a protein that supports the structure of several tissues throughout your body. The B- complex family of vitamins also supports tissue growth and maintenance by helping your body convert food into energy, ensuring that your cells have the fuel they need to generate new tissue. The minerals in your diet help you build and maintain healthy tissues. Calcium, for example, makes up an essential component of bone tissue, and failing to get enough calcium in your diet increases the rate of bone loss as you age. Phosphorus, like calcium, contributes to healthy bones, and it also helps you make DNA and cell membranes - - two components essential for tissue maintenance and cell growth(. Copper also contributes to tissue maintenance - - like vitamin C, it's involved in collagen production. The carbohydrates and fats in your diet also contribute to tissue growth and maintenance. They both provide energy that your cells need to function, offering fuel to support new cell growth. The fat in your diet also serves as a source of fatty acids, which your body can use to maintain healthy cell membranes. The USDA recommends consuming 1. In a 2,0. 00- calorie diet, this means between 4. The 6 Main Nutrients Needed for a Healthy Diet. Although you may thrive on meat while others do better as vegans, experts agree there are six main nutrients your body needs in order to function properly: carbohydrates, proteins, fats, vitamins, minerals and water. Contrary to what some low- carb fad diets would have you believe, carbohydrates are crucial for good health. In fact, carbohydrates, which are the body's preferred source of energy, should make up 4. In addition to providing your body with energy, carbohydrates - - specifically fiber - - also play a role in intestinal health and proper elimination. Meet your carbohydrate needs through whole foods like beans, peas, lentils, oats, fruits, vegetables and brown rice. Protein is the basic building block for all of your cells. The nutrient plays a role in immunity, allows chemical reactions to take place and helps transport substances, like oxygen, through your body. Protein can also act as a source of energy when carbohydrates and fats are not available. The average person needs 0. If you weigh 1. 50 pounds, that translates to about 5. ![]() ![]() Twenty-Six Ways to Spot Quacks and Vitamin Pushers Stephen Barrett, M.D. How can quacks and vitamin pushers be recognized? Here are 26 signs that should arouse suspicion. The minerals in your diet help you build and maintain healthy tissues. Calcium, for example, makes up an essential component of bone. Continued Can I Diet While Pregnant? Do not diet or try to lose weight during pregnancy -- both you and your baby need the proper nutrients in order to be healthy. Bal·anced di·et. Vitamin C is a nutrient that is needed to manufacture the elastic fibers collagen and elastin, which keep the walls of the veins and arteries flexible and. Sources of protein include beef, poultry, fish, dairy products, eggs, nuts, seeds, beans and peas. Although the low- fat diet craze tried to outlaw the nutrient for good, fat has kept its place on the list of essential nutrients. Fat provides you with energy, allows you to absorb fat- soluble vitamins, provides protective cushion for your organs and helps maintain cell membranes. The Ideal Balanced Diet: What Should You Really Eat? Shivangana Vasudeva, NDTVApproximately 2. 0 to 3. Not all fats have the same nutritional value, however. Get your fat from foods like olive oil, nuts, seeds, fatty fish and avocados. Your body needs adequate amounts of each of a total of 1. Vitamin D keeps your bones strong, while vitamin C supports your immune system. Vitamin A keeps your eyesight healthy, while the eight B vitamins allow you to metabolize proteins, carbohydrates and fat. Vitamin K helps your blood clot and vitamin E acts like an antioxidant to protect healthy cells from damage caused by free radicals. The specific amount of each vitamin you need depends on your age and sex. Like vitamins, minerals are used for many physiological jobs, including regulation of heartbeat, building of bones and creation of hormones. There are a total of 1. An example is potassium, which helps muscles contract. The best way to get all the minerals your body needs is to eat a variety of whole foods. Because water is present in your blood, urine, digestive juices, sweat, muscle, fat and bones, it makes the list as one of the six essential nutrients you need for a healthy diet. You could survive for several weeks without food, but your body would shut down after a few days without water. The water in your body helps eliminate waste, aids in digestion, lubricates and cushions your joints, moisturizes your skin and carries nutrients and oxygen to your cells. For optimal health, experts recommend drinking an amount of water equivalent to half your body weight in ounces; so if you’re 1.
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