Diets in Relation to Health and nutrition

Diets

1. NUTRITION AND HEALTHY LIVING

2. What is a Diet? A diet is a combination of foods that a person or a group of people consume in specific quantities to achieve a targeted nutritional objective. The primary purpose of a diet is to meet the body's dietary requirements and promote good health through adequate intake of essential nutrients. Diets can range from diverse food choices that include fruits, vegetables, whole grains, lean proteins, and healthy fats, to more restrictive plans such as vegan or keto diets, aimed at reaching dietary goals such as weight reduction or enhanced physical performance. GROUP E 2

3. HAVING A BALANCED DIET

4. What is a balanced diet? A balanced diet refers to a way of eating that provides the necessary nutrients in the right proportions to support optimal health and well-being. It involves consuming a variety of foods from different food groups to ensure that your body receives all the essential nutrients it needs to function properly. GROUP E 4

5. A balanced diet consists of various components that provide the essential nutrients needed for optimal health and well-being. These components should be included in appropriate proportions to ensure that you're getting a diverse range of nutrients. Here are the key components of a balanced diet: “ Components of a balanced diet

6. Key Components of a Healthy Diet Vegetables High in fiber, vitamins, and minerals. vegetables are crucial for maintaining a healthy diet. Proteins Fish, chicken, and tofu are excellent sources of protein that help build muscles and improve metabolism. Vitamins Fruits like berries, apples, and oranges provide essential vitamins and antioxidants that ward off diseases. Whole Grains Whole grains like oats and quinoa are high in fiber and essential nutrients that lower the risk of heart disease and cancer. GROUP E 6

7. GROUP E 7 Carbohydrates Carbohydrates are the primary source of energy for the body, and they are broken down into glucose, which is then used by cells as fuel. Fats Healthy fats are essential for cell structure, energy storage, and the absorption of fat-soluble vitamins (A, D, E, and K). unsaturated fats, include those found in avocados, nuts, seeds, and fatty fish like salmon.

8. GROUP E 8 Proteins are complex macromolecules composed of amino acids. The primary structure of a protein is the linear sequence of amino acids joined by peptide bonds. The secondary structure includes alpha helices and beta-sheets, which are stabilized by hydrogen bonds between backbone atoms. Tertiary structure involves the three-dimensional folding of the protein, driven by interactions between R-groups of amino acids. Quaternary structure refers to the arrangement of multiple protein subunits in a larger protein complex. Carbohydrates Carbohydrates are composed of carbon, hydrogen, and oxygen atoms. They come in various forms, including monosaccharides (simple sugars), disaccharides (two monosaccharides joined), and polysaccharides (complex carbohydrates composed of multiple monosaccharide units). The basic structure of a carbohydrate is a chain of carbon atoms with hydroxyl groups (-OH) attached. Common monosaccharides include glucose, fructose, and galactose.

9. GROUP E 9 Fats (Lipids) Fats are hydrophobic molecules primarily composed of carbon, hydrogen, and oxygen atoms. The basic unit of fats is a triglyceride, consisting of three fatty acid chains esterified to a glycerol molecule. Fatty acids can be saturated (no double bonds) or unsaturated (one or more double bonds). Phospholipids, another type of lipid, make up cell membranes and have a polar "head" region and nonpolar "tail" region. Minerals are naturally occurring, inorganic substances that have a specific chemical composition and a crystalline atomic structure. They are the building blocks of rocks and play a crucial role in the Earth's geology. The structure of minerals is determined by the arrangement of atoms or ions within their crystal lattice. Here is an overview of the basic structure of minerals:

10. GROUP E 10 Vitamins Vitamins are organic compounds required by the body in small amounts for various biochemical processes. They can be divided into water-soluble (e.g., vitamin C, B-complex vitamins) and fat-soluble (e.g., vitamins A, D, E, K) vitamins. Their structures vary widely, and they serve as essential cofactors in enzymatic reactions, antioxidants, and regulators of various physiological functions

11. FACTORS TO CONSIDER WHEN CHOOSING A BALANCED DIET F oods you enjoy P rioritizing whole foods where possible C onsider whether the diet suits your lifestyle E ncouraging satiety R eaching the recommended intake of essential nutrients B udget-friendly diet GROUP E 11

12. GROUP E 12 Macronutrients and micronutrients are the two main classes of nutrients that the body requires in varying amounts for optimal health and functioning. 1. Macronutrients : These are the nutrients needed in large quantities by the body. - Carbohydrates : These are the body's main source of energy and are found in foods such as grains, fruits, vegetables, and dairy products. - Proteins : Essential for growth, repair, sperm production, they act as enzymes and maintenance of body tissues, proteins are found in sources like meat, fish, eggs, dairy, legumes, and nuts. - Fats : Essential for energy storage, insulation, and hormone production, fats can be found in foods like oils, butter, nuts, seeds, avocados, and fatty fish. 2. Micronutrients : These are nutrients needed by the body in small quantities for proper functioning of the body. -Vitamins: These are organic compounds required in small amounts for various bodily functions. Examples include vitamin A, C, D, E, K . Vitamins are found in fruits, vegetables, whole grains, meats, dairy products, and supplements. - Minerals : Inorganic elements that the body needs for proper functioning. Examples include calcium, potassium, magnesium, phosphorus, sodium, iron, zinc, copper, selenium, and iodine. Minerals can be obtained from a balanced diet that includes fruits, vegetables, whole grains, meat.  

13. GROUP E 13 Dietary fiber : often simply referred to as "fiber," is a type of carbohydrate found in plant-based foods that the human body cannot digest or absorb. Instead of being broken down and absorbed like other nutrients, fiber passes relatively intact through the digestive system and provides various important health benefits. Fiber is primarily found fruits, vegetables, whole grains, legumes, nuts, and seeds . There are two main types of dietary fiber: Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. Soluble fiber can help lower cholesterol levels, stabilize blood sugar levels, and promote a feeling of fullness. It is found in foods like oats, beans, lentils, apples, citrus fruits, and some vegetables. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to the stool. It helps promote regular bowel movements, prevents constipation, and supports overall digestive health. Insoluble fiber is commonly found in whole grains, vegetables, and the skins of fruits. Dietary fiber offers several health benefits: Digestive Health : Fiber promotes regular bowel movements and prevents constipation by adding bulk to the stool and improving intestinal motility. Heart Health : Soluble fiber can help lower blood cholesterol levels by binding to cholesterol particles and carrying them out of the body. This can reduce the risk of heart disease.

14. GROUP E 14 Blood Sugar Management : Soluble fiber slows down the absorption of sugar and can help stabilize blood sugar levels, which is beneficial for people with diabetes. Weight Management : High-fiber foods are often less calorie-dense and provide a feeling of fullness, which can help control appetite and support weight management. Gut Microbiota : Certain types of fiber serve as prebiotics, which means they provide nourishment for beneficial gut bacteria. A healthy gut microbiota is linked to various aspects of health, including immune function and digestion. Colon Health: Insoluble fiber can help prevent diverticulitis and other conditions by promoting healthy colon function and reducing the risk of inflammation and irritation. It is important to consume an adequate amount of dietary fiber as part of a balanced diet. The recommended daily intake of fiber varies based on factors such as age, gender, and individual health needs. Gradually increasing fiber intake can help avoid digestive discomfort, as a sudden increase in fiber intake may lead to gas, bloating, or other gastrointestinal symptoms .Eating a variety of fiber-rich foods and maintaining proper hydration can contribute to overall health and well-being.  

15. Benefits of a balanced diet A balanced diet offers numerous benefits for overall health and well-being. It provides the necessary nutrients in the right proportions to support various bodily functions. Here are some key benefits of maintaining a balanced diet: Proper Nutrient Intake Weight Management Energy Levels Optimal Growth and Development Disease Prevention Digestive Health GROUP E 15 Mental Health Healthy Skin Heart Health

16. Infants- up to 1 year Toddler- 1-3 years Preschoolers- 4-6 years School age children- 6-12 years Adolescents- 13-18 years Adults Sick Patients Pregnant women Lactating mothers Old age- 60 and above 60 years Nutrition requirements for different categories of people

17. GROUP E 17 Below are the recommend dietary nutrients needed for the following people; Sick people : - Adequate fluid intake: It helps prevent dehydration, maintain electrolyte balance, and support immune function.- - Balanced nutrient intake: Despite reduced appetite, getting proper nutrients aids recovery, supports immune function, and provides energy for healing. - Easy-to-digest foods: Such as soups, broths, and soft foods can be easier on the digestive system when someone is unwell. 2. Infants: -Breast milk : These provide essential nutrients, antibodies, and promote optimal growth and cognitive development. - Introduction of solid foods: Around 6 months, introducing a variety of nutrient-rich foods helps meet energy and nutrient needs for growth and development. 3 . Adults: - Limiting processed foods, added sugars, and unhealthy fats: These can contribute to chronic diseases and poor health outcomes.

18. GROUP E 18 -Balanced diet: Consisting of fruits, vegetables, whole grains, lean proteins, and healthy fats, a balanced diet provides adequate energy and nutrients for overall health. 4. Pregnant mothers : - Additional energy and nutrient requirements: A growing fetus requires increased nutrients, including folic acid, iron, calcium, and protein, to support their development, such as taking meat, vegetables, fruits. - Prenatal vitamins: These help meet increased nutrient needs and supplement any nutritional gaps in the diet. - Avoiding certain foods: Some foods, like alcohol, unpasteurized dairy, and certain fish, may pose risks to the developing fetus. 5. Lactating mothers : Taking a diet providing adequate calories and nutrients supports milk production and ensures the baby receives proper nourishment , s uch as whole grain, meat, posho etc. - Hydration: Sufficient fluid intake, particularly water, helps maintain milk supply. - Introduction of solid foods: Gradual introduction of complementary foods to the baby complements breastfeeding while meeting their nutritional needs.

19. Types of Diets GROUP E 19 There are numerous types of diets, each with its own approach to nutrition and health goals. Here are some common types of diets: Mediterranean Diet : Focuses on whole foods, lean proteins, fruits, vegetables, nuts, seeds, and healthy fats like olive oil. It is associated with heart health and has a balanced approach. Paleo Diet : Emphasizes foods that were available to our ancient ancestors, including lean meats, fish , fruits, vegetables, nuts, and seeds. Grains, legumes, and dairy are avoided. Ketogenic Diet (Keto): Involves high fat, low carbohydrate intake, which leads the body into a state of ketosis, where it burns fat for energy. It’s often used for weight loss. Vegan Diet : Excludes all animal products, including meat, dairy, eggs, and sometimes even honey. Plant-based foods are central to this diet.

20. GROUP E 20 Vegetarian Diet : Excludes meat but may include dairy and eggs. There are different variations, such as lacto-vegetarian (includes dairy) and ovo-vegetarian (includes eggs). Plant-Based Diet : Focuses on whole plant foods like fruits, vegetables, grains, nuts, and seeds, while limiting or avoiding animal products. Atkins Diet : A low-carb diet that encourages high protein and fat intake, aiming to promote weight loss and control blood sugar levels. DASH Diet (Dietary Approaches to Stop Hypertension) : Designed to lower blood pressure by emphasizing fruits, vegetables, whole grains, lean protein, and low-fat dairy while reducing sodium intake. Gluten-Free Diet : Eliminates gluten-containing foods for individuals with celiac disease or gluten sensitivity. This includes avoiding wheat, barley, and rye.

21. Zone Diet : Emphasizes a balanced intake of carbohydrates, proteins, and fats in a specific ratio to control inflammation and promote weight loss. Weight Watchers (WW): A commercial program that assigns points to foods based on their nutritional content, encouraging portion control and healthy eating habit Raw Food Diet : Involves consuming uncooked and unprocessed foods, usually plant-based. This diet emphasizes enzymes and nutrients that can be lost during cooking. South Beach Diet : Focuses on choosing the right carbs, fats, and proteins to stabilize blood sugar levels and promote weight loss. Flexitarian Diet: A flexible approach that encourages mostly plant-based eating while allowing occasional consumption of meat and other animal products. Intermittent Fasting : Focuses on cycling between periods of eating and fasting. Different variations include the 16/8 method (16 hours fasting, 8-hour eating window) and the 5:2 diet (eating normally for 5 days, restricting calories for 2 days). GROUP E 21

22. GROUP E 22 Low-FODMAP Diet : Primarily used to manage irritable bowel syndrome (IBS) symptoms by avoiding foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Carnivore Diet : Involves consuming only animal products, excluding all plant-based foods. Blood Type Diet : Suggests that your blood type should influence your diet choices, but scientific evidence supporting this is limited. Alkaline Diet : Based on the idea that certain foods can affect the body& it’s pH levels, it promotes consuming alkaline foods (fruits, vegetables) over acidic ones (meat, dairy). Remember, before starting any diet, it’s essential to consult a healthcare professional or registered dietitian to ensure it’s safe and appropriate for your individual needs and health.

23. Deficiency F 23 Goiter Beriberi Scurvy Rickets and Osteomalacia (Vitamin D Deficiency Night Blindness (Vitamin A Deficiency): Anemia (Iron Deficiency): GROUP E

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