Food and Nutrition Overview

• The effective management of food

intake and nutrition are both key to good
health. Smart nutrition and food choices
can help prevent disease. Eating the right
foods can help your body cope more
successfully with an ongoing illness.
• Understanding good nutrition and paying
attention to what you eat can help you
maintain or improve your health.
What is a Good Nutrition?
• Food and nutrition are the way that we get
fuel, providing energy for our bodies. We need
to replace nutrients in our bodies with a new
supply every day.
• Water is an important component of nutrition.
Fats, proteins, and carbohydrates are all
required. Maintaining key vitamins and
minerals are also important to maintaining
good health. For pregnant women and adults
over 50, vitamins such as vitamin D and
minerals such as calcium and iron are
important to consider when choosing foods to
eat, as well as possible dietary supplements.
• A healthy diet includes a lot of natural foods.
• Whole grains, such as whole wheat and brown rice, should also play a part in
your diet. For adults, dairy products should be non-fat or low-fat.
• Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes,
and soy products such as tofu, as well as unsalted seeds and nuts.
• Good nutrition also involves avoiding certain kinds of foods. Sodium is used
heavily in processed foods and is dangerous for people with high blood
pressure.
• Fried food, solid fats, and trans fats found in margarine and processed
foods can be harmful to heart health.
• Refined grains (white flour, white rice) and
refined sugar (table sugar, high fructose
corn syrup) are also bad for long-term health,
especially in people with diabetes.
• Alcohol can be dangerous to health in
amounts more than one serving per day for a
woman and two per day for a man.
• There are many high-quality, free guidelines
available for healthy eating plans that give
more details on portion size, total calorie
consumption, what to eat more of, and what to
eat less of to get healthy and stay that way.
 Nutritional Deficiencies
• Even if you are getting enough to eat, if you
are not eating a balanced diet, you may
still be at risk for certain nutritional
deficiencies.
• Also, you may have nutritional deficiencies
due to certain health or life conditions, such
as pregnancy, or certain medications you
may be taking, such as high blood pressure
medications.
• Alcoholics are also at high risk of having
nutritional deficiencies.
• One of the most common nutritional deficiencies is iron deficiency
anemia. Your blood cells need iron in order to supply your body
with oxygen, and if you don’t have enough iron, your blood will not
function properly. Other nutritional deficiencies that can affect your
blood cells include low levels of vitamin B12, folate, or vitamin C.
• Vitamin D deficiency may affect the health of your bones, making it
difficult for you to absorb and use calcium (another mineral that you
may not be getting enough of). Although you can get vitamin D by
going out in the sun, many people with concerns about skin cancer
may end up with low levels of vitamin D by not getting enough sun.
Other nutritional deficiencies include:
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 Diseases and Condition
Influenced by Nutrition
• Many health conditions are
used and/or affected by food
and nutrition: Some are directly
caused by food, such as “food
poisoning” or bacterial
infections from contaminated
food.
Other conditions affected by food and
nutrition include:
• Hypertension: Salt intake affects blood pressure.
• Heart diseases/high cholesterol: Fatty foods and
partial hydrogenated oils can create plaque in
arteries.
• Osteoporosis: Low calcium, low vitamin D and
excess fat can result in fragile bones.
• Certain cancers: a poor diet and obesity are
associated with increased risk of breast, colon,
endometrial, esophageal and kidney cancers.
• Nutrient-rich (or nutrient-dense) foods
contain a lot of vitamins and minerals and few
calories. They also are low in sugar, sodium,
starches, and bad fats. Your body needs
vitamins and minerals, known as
micronutrients.
• They nourish your body and help keep you
healthy. They can reduce your risk for
chronic diseases. Getting them through food
ensures that your body can absorb them
properly.
•You should choose a diet made up of nutrient-
rich foods. Try to eat a variety of foods to get
different vitamins and minerals. Foods that
naturally are nutrient-rich include fruits and
vegetables. Lean meats, fish, whole grains,
dairy, legumes, nuts, and seeds also are high
in nutrients.
According to the U.S. Department of Agriculture (USDA), adult Americans may not get enough of
the following micronutrients.
 All of the above foods are good choices.
Below are suggestions for changing
your diet to be more nutrient-rich.
• Grains
Whole-grain foods are low in fat.
They’re also high in fiber and complex
carbohydrates. This helps you feel full
longer and prevents overeating. Check the
ingredient list for the word “whole.” For
example, “whole wheat flour” or “whole oat
flour.” Look for products that have at least
3 grams of fiber per serving. Some
enriched flours have fiber, but are not
nutrient-rich.
 Fruits and Vegetables
•Fruits and vegetables naturally are low in fat.
They add nutrients, flavor, and variety to your
diet. Look for colorful fruits and vegetables,
especially orange and dark green. If you can,
choose organic produce. It is free of pesticides
and can contain more vitamins and minerals.
 Meat, poultry, fish, and beans
Beef, pork, veal, and lamb
• Choose low-fat, lean cuts of meat. Look for the
words “round,” “loin,” or “leg” in their names.
Trim outside fat before cooking. Trim any inside,
separable fat before eating.
• Baking, broiling, and roasting are the healthiest
ways to prepare meat. Limit how often you eat
beef, pork, veal, and lamb. Even lean cuts
contain more fat and cholesterol compared to
other protein sources.
 Dairy and Dairy substitutes
•Choose skim milk, low-fat milk, or
enriched milk substitutes. Try replacing
cream with evaporated skim milk in
recipes and coffee. Choose low-fat or
fat-free cheeses.