Nutrition Facts
Basics about nutrition.
Protein.
Found in;
Meat, Poultry, fish, eggs, milk, yogurt, cheese, dried beans, dried peas.
Fact
: : Provide energy at 4 calories per gram.
: : Important for growth and maintaining every cell in your body.
: : Building block for enzymes – substances that help produce energy and build tissues.
Protein is needed for growth and especially for athletes and people who are trying to
build muscle. A common source of protein in the gym would be whey protein shake.
Whey protein powder is readily available in many stores and from online too, and it
offers protein in the easiest form - powder. All it takes is just water, mix it and you will have
a delicious protein shake.
Carbohydrates.
Found In;
Bread, pasta, cereals, potatoes, corn, rice, fruits.
Fact
: : Provides energy at 4 calories per gram.
: : Is the major source of energy for the body.
Carbohydrates are essential in our everyday active lifestyle as it is the primary source of
energy for the body. Carbohydrates are basically categorised into two parts - complex
and simple carbs. We should aim for complex carbs for a healthier diet. Examples of
complex carbs include oats, brown rice, sweet potatoes, yams and bran. Carbs like sugary
food should be avoided.
Fats.
Found In;
Shortening, Oil, Margarine, butter, salad dressing.
Fact
: : Provide energy at 9 calories per gram.
: : Is part of every cell.
: : Transport fat-soluble vitamins.
: : Provide efficient storage of energy & insulates the body.
: : Calories from carbohydrates and protein not needed for energy are stored as fats.
Generally fats should be avoided but they do provide stored energy that is readily available
for the body to use. There are also good fats like cottage cheese and olive oil.
Water.
Found In;
Beverages, fruits, vegetables
Fact
: :
Water is part of every cell and tissue in the body.
: : Water carries nutrients to cells and removes waste products.
: : Essential for maintaining body temperature.
Bottomline: drink at least 8-10 glasses or water per day to regularize your body's temperature.
Vitamins & Minerals.
Found In
Liver, carrots, watermelon, spinach, milk, tomatoes
Vitamins fall into two categories: fat soluble and water soluble.
The fat-soluble vitamins — A, D, E, and K —
dissolve in fat and can be stored in your body.
The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12,
niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them.
Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't
use as it passes through your system is lost (mostly when you pee). So you need a fresh supply
of these vitamins every day.
Vitamins and minerals boost the immune system, support normal
growth and development, and help
cells and organs do their jobs.
And to have strong bones, you need to eat foods such as milk, yogurt, and
green leafy vegetables, which
are rich in the mineral calcium.
