Many common health problems can be prevented or alleviated with a healthy diet. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, and preparation. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions. researchers from the Karolinska Institute, Sweden found that people who ate their "five-a-day" portions of fruit-and-veggies tended to live longer than those who did not. Dietetics: A dietician must have a recognized degree (B.Sc. or M.Sc), or postgraduate degree in nutrition and dietetics to work as a dietician. Protien in the body requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance). As there is no protein or amino acid storage provision, amino acids must be present in the diet. A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids. That's why sometimes we need meats, tofu and other soy-products, eggs, legumes, and dairy products such as milk and cheese. Some simple carbohydrates (e.g. fructose) follow different metabolic pathways (e.g. fructolysis) which result in only a partial catabolism to glucose, while many complex carbohydrates may be digested at essentially the same rate as simple carbohydrates. Glucose stimulates the production of insulin through food entering the bloodstream, which is grasped by the beta cells in the pancreas. Products Carbohydrates is useful in a large part of foods such as rice, noodles, bread, and other grain-based products. Dietary fiber is a carbohydrate (or a polysaccharide) that is incompletely absorbed in humans and in some animals.Whole grains, fruits (especially plums, prunes, and figs), and vegetables are good sources of dietary fiber. Dietary fiber helps reduce the chance of gastrointestinal problems such as constipation and diarrhea by increasing the weight and size of stool and softening it.
Fats may be classified as saturated or unsaturated depending on the detailed structure of the fatty acids involved. Saturated fats have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms, whereas unsaturated fats have some of these carbon atoms double-bonded, so their molecules have relatively fewer hydrogen atoms than a saturated fatty acid of the same length. Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Saturated fats (typically from animal sources) have been a staple in many world cultures for millennia. Unsaturated fats (e. g., vegetable oil) are considered healthier, while trans fats are to be avoided. Saturated and some trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Trans fats are very rare in nature, and have been shown to be highly detrimental to human health, but have properties useful in the food processing industry, such as rancidity resistance.
Fatty AcidAn appropriate balance of essential fatty acids—omega-3 and omega-6 fatty acids—seems also important for health, although definitive experimental demonstration has been elusive. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins, which have roles throughout the human body. They are hormones, in some respects. The omega-3 eicosapentaenoic acid (EPA), which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid (ALA), or taken in through marine food sources, serves as a building block for series 3 prostaglandins (e.g. weakly inflammatory PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as a building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as a building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Minerals Some dietitians recommend that these be supplied from foods in which they occur naturally, or at least as complex compounds, or sometimes even from natural inorganic sources (such as calcium carbonate from ground oyster shells). Some minerals are absorbed much more readily in the ionic forms found in such sources. On the other hand, minerals are often artificially added to the diet as supplements; the most famous is likely iodine in iodized salt which prevents goiter.
Vitamins (Vitamin D is the exception: it can be synthesized in the skin, in the presence of UVB radiation.) Certain vitamin-like compounds that are recommended in the diet, such as carnitine, are thought useful for survival and health, but these are not "essential" dietary nutrients because the human body has some capacity to produce them from other compounds.Some vitamins are also dangerous to health (notably vitamin A), and for at least one vitamin, B6, toxicity begins at levels not far above the required amount. Deficient or excess levels of minerals can also have serious health consequences Water For those who have healthy kidneys, it is somewhat difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. While overhydration is much less common than dehydration, it is also possible to drink far more water than necessary which can result in water intoxication, a serious and potentially fatal condition. In particular, large amounts of de-ionized water are dangerous. Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapour in the exhaled breath. Therefore it is necessary to adequately rehydrate to replace lost fluids. About 80% of our daily water requirement comes from the beverages we drink, with the remaining 20% coming from food.
Antioxidants Recently, some researchers suggested an interesting theory of evolution of dietary antioxidants. Some are produced by the human body with adequate precursors (glutathione, Vitamin C), and those the body cannot produce may only be obtained in the diet via direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Different antioxidants are now known to function in a cooperative network. For example, Vitamin C can reactivate free radical-containing glutathione or Vitamin E by accepting the free radical itself. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.
What's a Healthy Weight loss? Most countries also released overall nutrition guides for general educational purposes. In some cases, the guides are based on different dietary targets for various nutrients than the labels on specific foods. Healthy eating encourages people to enjoy a wide range of foods, to take pleasure in eating a variety of foods, and to emphasize lower-fat foods, grain products, and vegetables and fruit. By listening to the body's internal (rather than external) hunger cues, we can eat to meet the body's energy and nutrient needs over the long term. Healthy weights focus on health, not appearance.
we make weight loss much more difficult than it needs to be with extreme diets
that leave us cranky and starving, unhealthy lifestyle choices that undermine
our dieting efforts, and emotional eating habits that stop us before we get
started. But there’s a better way! You can lose weight without feeling
miserable. By making smart choices every day, you can develop new eating habits
and preferences that will leave you feeling satisfied—and winning the battle of
Keep in mind it may take some experimenting to find the right diet for your
individual body. It’s important that you feel satisfied so that you can stick
with it on a long-term basis. If one diet plan doesn’t work, then try another