Health and Nutrition

Nutrition: A Basic Human Need

Nutrition is a basic human need and a key to a healthy life. It's the science of how food is composed and how to get proper nourishment. 

Good nutrition can help with: 

1)Growth and development

2)Stronger immune systems

3)Safer pregnancy and childbirth

4)Lower risk of non-communicable 5)diseases

6)Longevity

To meet your body's nutritional needs, you should: 

1)Eat a wide variety of nutritious foods

2)Drink water daily

3)Get enough kilojoules for energy

4)Eat essential fatty acids

5)Get adequate protein

Some tips for improving your health include: 

1)Eating foods that contain vitamins and minerals

2)Limiting refined carbs

3)Eating more monounsaturated fat

Some foods that can help with nutrition include: 

Fruits, Vegetables, Whole grains, Dairy, Protein, Oily fish, Nuts, Avocado.

Growth, Development & Nutrition:-

Adequate nutrition is critical for growth spurt during adolescence. Poor nutrition is often cited as one of the reasons for delay in the onset of puberty, especially among Indian adolescent girls. Growth spurt that signals the onset of puberty depends on the girl’s attaining a critical weight of 30 kg and a critical body composition of 10% body fat.

Obesity and Nutrition:-

Obesity is a state in which there is a generalized accumulation of excess fat in adipose tissue in the body leading to more than 20% of desirable weight. Obesity has several adverse health effects and can even lead to premature death. Obesity leads to high blood cholesterol, high blood pressure, heart disease, diabetes, gall bladder stone and certain types of cancer.

Causes

1)Over-eating and reduced physical activity together lead to obesity.

2)Obesity and over-weight are caused by a chronic imbalance between energy intake and energy expenditure.

3)High intake of dietary fat also causes obesity.

4)Complex behavior and psychological factors also cause over-eating and thus lead to obesity.

How to reduce weight?

1)Eat less fried foods.

2)Eat more fruits and vegetables.

3)Eat more fiber-rich food items like whole grains, grams and sprouts.

4)Do regular exercise to keep the body weight within normal limits.

5)Slow and steady reduction in body weight is advised.

6)Severe fasting may lead to health hazards. Enjoy a variety of foods needed to balance your physical activity.

7)Eat small meals regularly at frequent intervals.

8)Cut down sugar, fatty foods and alcohol.

9)Use low-fat milk.

10)Weight reducing diet must be rich in protein and low in carbohydrates and fat.

Nutrition during Pregnancy:-

Demand for nutritious diet is high during pregnancy. Extra food is required to meet the needs of the foetus and the pregnant women. In India, it is observed that diets of women belonging to the poorer groups are similar to non-pregnant and non-lactating women even during pregnancy and lactation.

1)Maternal malnutrition leads to high prevalence of low birth weight infants and high maternal and infant mortality.

2)Additional foods are required to improve the birth weight and to increase mother’s body fat deposits.

3)Lactating women need more nutritious food for optimum milk output.

Dietary requirements of pregnant women:-

1)Diet of a pregnant woman has a direct influence on the weight of the baby at birth.

2)Diet during pregnancy should contain larger amounts of protective foods.

3)Pregnant women need an additional 300 kcal of energy, extra 15 gm of protein and 10 gm fat from mid pregnancy onwards.

4)During pregnancy and lactation additional amount of calcium is required for proper formation of bone and teeth and also for secretion of breast milk.

5)Iron deficiency anemia during pregnancy increases maternal mortality and the incidence of low birth weight. Hence, consuming iron-rich food is essential.