Food Nutrition And Wellness
BY: August Reyes
Optimizing Wellness: The Impact
of Nutritional Choices on Mental
and Physical Health
Introduction: Food wellness is a variety of things such
as a healthy diet that maintains or improves overall health. In
this brochure you can learn how a healthy diet provides the
body with the essential nutrition that it needs.
There are six classes
of nutrition: carbohydrates, proteins, fats, vitamins,
minerals, and water.
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Carbohydrates: starchy vegetables (white and sweet
potatoes, peas, corn), legumes (beans, lentils), and whole
grains.
Proteins: : meat and fish, eggs, dairy products, seeds/nuts,
legumes.
Fats: nuts, seeds, and fatty fish like tuna, salmon, and
sardines
Vitamins: Vitamins are important when it comes to
knowing what to eat so that you can have a healthy
diet. Vitamins much like calories are very important
and can change the way you eat and what you eat.
Minerals: Minerals are those elements on the earth and in
foods that our bodies need to develop and function normally.
Those essential for health include calcium, phosphorus,
potassium, sodium, chloride, magnesium, iron, zinc, iodine,
chromium, copper, fluoride, molybdenum, manganese, and
selenium
Water: Water carries nutrients and oxygen to cells.
Lubricates joints. Lessens burden on the kidneys and liver by
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flushing out waste products. Dissolves minerals and
nutrients to make them accessible to your body.
Some of the proper serving sizes on myplate are .⅓
cup of cooked rice . ½ cup of cooked pasta . 1 small
piece of fruit at least per meal . 8 fluid oz of water or
100% of fruit juice . 1 cup of non fat or low fat milk . a
domino size amount of cheese .1 slice of whole grain
bread. Dietary guidelines for myplate: Make half your
plate fruits and vegetables: vary your veggies. Make half
your grains whole grains. Vary your protein routine. Move
to low-fat or fat-free dairy milk or yogurt (or lactose-free
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dairy or fortified soy versions). Colour-coded nutritional
information tells you at a glance if the food has high,
medium or low amounts of fat, saturated fat, sugars and
salt: red means high. amber means medium. green
means low.
1 - Start with the serving information.
This tells the size of a single serving and the total number of
servings per container.
2 - Check total calories per serving and container.
Notice how many calories are contained in one serving.
3 - Limit certain nutrients.
Check key nutrients and understand what you’re looking for.
4 - Get enough of the beneficial nutrients.
Make sure you get enough of the nutrients your body needs, such
as calcium, dietary fiber, iron, potassium and vitamin D.
5 - Understand % Daily Value.
The % Daily Value (DV) tells you the percentage of each nutrient in
a single serving, in terms of the daily recommended amount.
With this brochure we hope that you now see the importance of keeping a
healthy diet. And that you will read this and start or continue to have one.
