HEALTHY DIET

A healthy diet is one that helps maintain or improve health.

It is important for the prevention of many chronic health risks such as: obesity, heart disease, diabetes, and cancer.
A healthy diet involves consuming appropriate amounts of all nutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets.

Macronutrients

Protein

Protein is needed primarily for repair and growth of the human body. Protein consists of amino acids, some of which can be made from other proteins, some of which are essential amino acids. A healthy diet requires sufficient quantities of all essential amino acids. Increased requirements of amino acids occur for repair of muscles after strength training and a small amount is used for growth. Amino acid requirements are largely dependent on muscle mass; men generally require larger dietary protein intake for this reason.
Some strictly epidemiological evidence shows an increased mortality with high red meat intake.

Fat

Fat is used in the body for forming cell membranes, oxidised for energy, and can be stored by the body for later use if food intake is inadequate.
Fats come in three main types: saturated fat, monounsaturated fat and polyunsaturated fat. Trans fat, a kind of unsaturated fat found in large quantities in foods such as margarine, is now known to be harmful.

Carbohydrate

Carbohydrates are chemicals that can be broken down in the body to simple sugars like glucose, fructose. Glucose is primarily used by the body in muscles but is the primary energy source used by the brain. If an excess of carbohydrate is consumed then it is stored with a large quantity of water as glycogen in the skeletal muscles and the liver. Fructose cannot be used by the skeletal muscles, but is converted into glucose by the liver. However if large quantities of fructose are consumed, the conversion produces triglycerides which are thought not to be healthy. One major source of fructose is sucrose (table sugar), fruits also contain substantial quantities, and so should not be taken in excess.

Energy

The human body creates energy from chemical reactions (mainly oxidation) of food. Due to conservation of energy if more energy is absorbed from food, then weight gain occurs (in the form of glycogen and its associated water) and fat. Some variation in weight can also occur due to hydration levels.
Different components of the diet provide different number of net calories, roughly speaking proteins provide about 4.5 kCal, carbohydrates about 5 kCal and fats, 9.5 kCal per gram.
Research has showed that the idea of thin people having a 'fast metabolism' is false; human beings burn energy at quite predictable rates, and gain or loss of weight is mostly to do with calorie intake versus the bodies' basal metabolism (with people with more lean bodyweight burning more calories) as well as (usually to a lesser degree) activity levels; with any long-term excess being stored as fat.
Energy is also used for growth and repair.

Minerals

Salt
While a moderate amount of salt is required for health, a high salt diet can have detrimental effects on blood pressure

Potassium

Potassium is used by the body for a number of purposes, and tends to lower blood pressure. An inadequate supply can cause heart arrhythmias.

Magnesium

Magnesium in biology Food sources
Magnesium salts are used in the nervous system, and tends to lower blood pressure. They are mostly water soluble and so are easily absorbed.

Calcium

Calcium is used by the body to form and maintain bones and teeth and is used in the nervous system. Inadequate supply can result in osteoporosis.

Iron

Iron is used by the body to form red blood cells, which carry the oxygen for the body. Lack of iron can cause anemia. High doses of iron in a short period cause death.

Copper

Although toxic in high doses, copper is an essential nutrient. Low levels cause progressive failure of the nervous system. Up to around half of the copper can be obtained from drinking water fed by copper pipes.

Zinc

Zinc is an essential component of many thousands of chemical processes throughout the body. A deficiency can cause skin problems, but also impairs the immune system and can cause impairment of repair and growth.

Chromium

Chromium is used by the body to process carbohydrates. High doses of chromium are toxic.

Selenium

Although selenium is an essential trace mineral it is toxic at high doses. At normal levels it is used by the body to produce antioxidant chemicals, and some studies show an inverse relationship between intake and cancer, and the studies seem to show that it is unwise to be deficient in it. Few foods are high in selenium; one exception is Brazil nuts; one and half Brazil nuts per day give the recommended intake.

Vitamins

The target amount of vitamins that are thought to be needed for good health are expressed as RDA (Recommended Daily Allowance) or Reference Daily Intake (RDI). RDAs vary somewhat with age, sex and bodyweight and may be increased or reduced by medical conditions.

Fiber

Fiber in the diet may be of benefit to health. There is some evidence that fiber lowers LDL cholesterol but does not lower HDL cholesterol.

NUTRITIONALLY DEMANDING IN PREGNANCY

Pregnancy is the most nutritionally demanding time of a woman your body needs enough nutrients every day to support the growth of your baby and the maintenance of your own body. All the nourishment this developing baby needs comes from you, either through the foods you eat or the supplements you take.Pregnant women need more essential nutrients than other women. From the beginning of the second trimester until delivery, your body needs an additional 300 calories each day to support the growth of your baby. It is important to eat the right foods every day since tissues and organs develop during certain weeks of your pregnancy. Your own health depends on your diet, too. While your body is supplying the nutrients your baby needs, your body still needs the same nutrients as before you were pregnant.MyPyramid helps you choose healthy foods to meet your needs. Increase your intake of nutrient-dense foods. Nutrient-dense foods are packed with more nutrients for the calories than other foods that are mostly calories with few other nutrients. Nutrients are also called vitamins and minerals. By following MyPyramid recommendations based on age, sex, and activity level while adding the additional 300 calories per day at the start of the second trimester, you can get the nourishment you need.Protein is needed for the buildup of your muscles, uterus, breasts, blood supply, and baby’s tissues. Low protein intake is related to smaller-than-average weight babies who may have health problems. Pregnant women need around 60 grams of protein per day.Folate is a vitamin that is required to build protein tissues. Low folate levels are linked to birth defects, such as spina bifida. These defects form early in pregnancy, often before women know they are pregnant. It is important to eat enough foods high in folate like broccoli, dark green vegetables, and oranges both before and during pregnancy. The dietary reference intake for folate is 400 milligrams per day.Calcium is needed by your baby for strong bones. If calcium is not supplied by the mother’s diet, calcium is taken from the mother’s bones for the baby. The dietary reference intake for calcium is 1,000 milligrams per day or 1,300 milligrams per day for women under 18 years of age.Low Zinc levels during pregnancy can cause long labor and small babies who may have health problems. The dietary reference intake for zinc is 11 milligrams per day or 12 milligrams per day for women under 18 years of age.Iron deficiency is common in pregnant women. Both mother and baby need iron for their developing blood supplies. A developing baby also stores iron for use after birth. This increases the mother’s iron needs. It is practically impossible to get enough iron from food. Doctors usually recommend supplements. The dietary reference intake for iron is 27 milligrams per day for all pregnant women.A good diet takes planning. Pregnant women should make sure to include:Enough calories for adequate weight gain.A variety of foods from each food group, with limited use of the oils and solid fats group.Regular meals and snacks.30 grams of dietary fiber every day.8 or more cups of water each day.Salt to taste.No alcoholic beverages, including beer.Prenatal vitamin once a day, if prescribed by your doctor.No one can guarantee a baby will be born healthy and strong. However, these are steps mothers-to-be can take to make the best baby possible. Nothing offers greater benefits to mother and baby than good nutrition.Guide to Good Eating During PregnancyTips to Remember:Eat a variety of foods.Choose foods with a lot of fiber? Fruits, vegetables, dry beans, whole grain breads and cereals, and other whole grain products.Exercise in moderation on a regular basis (ask your doctor).Drink plenty of fluids (64 ounces per day or eight, 8-ounce glasses)Eat 3 to 5 meals and snacks per day.Pregnancy increases the need for calories and most nutrients. Starting with the second trimester, you need to increase your normal calorie level by 300 calories to provide the extra energy your body needs. Remember, this is not a lot of food. 300 calories is equal to a small snack, such as a half of a peanut butter and jelly sandwich and a glass of 1% milk.The amount of suggested weight gain depends upon your weight before pregnancy (ask your doctor).Weight Before PregnancySuggested Weight GainNormal Weight (BMI 20?24)25?35 poundsUnderweight (BMI <> 30)~15 poundsRecommended Servings*Based on a 2000 calorie diet. Your needs may vary depending on age, sex, and activity level.Dairy Group—3 cups per day; be sure to choose lower fat selectionsCount as 1 cup: 1 cup (8 ounces) 1% or skim milk; 1 cup low-fat yogurt; 2 cups low-fat or fat-free cottage cheese; 1? cups low-fat or fat-free ice cream; 1? ounces of low fat hard cheese (cheddar, mozzarella, Swiss, or parmesan); 1/3 cup shredded cheese; 2 ounces processed cheese (American); 1 cup pudding (made with milk).Meat and Meat Alternatives—5.5 ounce equivalents (or the amount of a food that has a similar nutrition value as 5.5 ounces of meat)Count as 1 ounce equivalent: 1 ounce lean meat, fish, or poultry; 1 egg; 1 slice lunch meat; 1 tablespoon peanut butter; 1/4 cup cooked kidney, pinto, or garbanzo beans.Fruit Group—2 cupsCount as 1 cup: 1 cup (8 ounces) 100% juice; 1 large banana or orange; 1 small apple; 1 cup canned fruit. Include one Vitamin C source such as an orange or orange juice every day. ,/p>Vegetable Group—2.5 cupsCount as 1 cup: 1 cup cooked vegetables; 2 cups raw leafy vegetables; 1 cup (8 ounces) 100% juice. Include one serving of a dark green leafy vegetable every day.Grain Group—6 ounce equivalents (or the amount of a food that has a similar nutrition value to 6 ounces of a grain)Count as 1 ounce equivalent: 1 slice 100% whole grain bread; 1 cup whole grain, ready-to-eat cereal; ? cup cooked cereal, rice, or pasta, ? ?mini? bagel, 1 small tortilla, 6 inches in diameter; 1 pancake, 4? inches in diameter.Oils and Solid Fats—use sparinglyCommon portions: 1 tablespoon corn, safflower, or cottonseed oil; 1 tablespoon margarine; 1 tablespoon mayonnaise; 1 ounce nuts; and 4 large olives.Most cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, and sour cream have either an oil or solid fat and may be loaded with simple sugars. Eat them in moderation; save them to eat only if you need extra calories after eating the basic needed foods.MyPyramidA Guide to Daily Food Choices when PregnantOils and Solid FatsUse sparinglyMilk, Yogurt, and Cheese Group3 cupsVegetable Group2.5 cupsMeat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group5.5 ounce equivalentsFruit Group2 cupsBread, Cereal, Rice, and Pasta Group6 ounce equivalents

HEALTHY LIVING

Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life.Research shows that physical inactivity can cause premature death, chronic disease and disability. Health Canada encourages Canadians to integrate physical activity into their every day life; at home, at school, at work, at play and on the way ... that's active living!For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis and regular physical activity maintains strength and flexibility, balance and coordination and can help reduce the risk of falls. Regular physical activity prolongs independent living.Being physically active not only strengthens your body, it also makes you feel good about yourself.What Can You Do?Physical activity is something that everyone can do. You don't need to run a marathon or spend hours at a gym. Look for simple ways to be physically active every day.You could:Take a walk once a day;Take the stairs instead of the elevator;Spend less time in front of the television or computer;Play actively with your kids;Walk, wheel or cycle for short trips; orFind out about walking and cycling paths nearby and use them.