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Essential Guide to Health and Nutrition

A balanced diet should include a variety of protein sources, especially beans and lentils, along with at least five portions of fruits and vegetables daily, and plenty of fiber-rich whole grains. Specific nutrients, categorized into water, protein, carbohydrates, minerals, and vitamins, play vital roles in bodily functions and disease prevention. Special diets like plant-based and gluten-free have their benefits and drawbacks, while considerations for intermittent fasting vary by gender, with women advised to limit fasting to 14 hours to avoid hormonal imbalances.

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3 views2 pages

Essential Guide to Health and Nutrition

A balanced diet should include a variety of protein sources, especially beans and lentils, along with at least five portions of fruits and vegetables daily, and plenty of fiber-rich whole grains. Specific nutrients, categorized into water, protein, carbohydrates, minerals, and vitamins, play vital roles in bodily functions and disease prevention. Special diets like plant-based and gluten-free have their benefits and drawbacks, while considerations for intermittent fasting vary by gender, with women advised to limit fasting to 14 hours to avoid hormonal imbalances.

Uploaded by

dariohector1987
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

General Health and Nutrition

Information
•What are the basic principles of a
balanced diet?: Include a range of protein
foods, especially beans, peas & lentils.
Remember to include at least five portions of
fruit and vegetables a day. Include plenty of
fibre-rich foods, especially wholegrains.
Include a range of protein foods, especially
beans, peas & lentils.
•Specific Nutrients and Their Benefits:
Nutrients are normally divided into five
categories: Water, protein, carbohydrates,
minerals, and vitamins. Water is the main
constituent of the body. Two‐thirds of the body
is water, thus, an animal can live much longer
without feed than water. Water helps the body
digest food and carries nutrients to body
tissues.

•Diet and Disease Prevention: Eating healthy helps


prevent, delay, and manage heart disease, type 2
diabetes, and other chronic diseases. A balanced,
healthy dietary pattern includes a variety of fruits,
vegetables, whole grains, lean protein, and low-fat dairy
products and limits added sugars, saturated fats, and
sodium
Special diets and food trends
•What are the benefits and drawbacks of plant-based diets?.

Pros Cons

Being a vegetarian can have common nutrient


Useful diet for weight loss
deficiencies

Increased feelings of satiety (high food Vegans have more trouble achieving protein needs
volume, low energy intake) without using protein supplements

•How can someone start a gluten-free diet


safely?. "Fill up your plate with naturally
wholesome gluten-free foods, such as
vegetables, fruits, beans, nuts, seeds, fish and
lean meat," says Begun. "These are what
dietitians recommend make up the majority of
your diet whether you're gluten-free or not." And if
you love your grains, you can still eat them.

What are the key considerations for


intermittent fasting?. Women s hould avoid
overextending the fast past 14 hours because
doing so may negatively affect hormones,
potentially causing a hormonal imbalance.
Generally speaking, men should do fine with
a longer fast of 16 hours. Learn more about
Intermittent Fasting For Women.

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