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Food, nutrition and nutritional values

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Food/nutrition and nutritional values

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Food, nutrition and nutritional values

This condensed food/nutrition guide lists the materials we need for fuel to provide the energy for all our activities, from blinking an eyelid to lifting a suitcase or reading a book.

The higher your energy level, the more efficient
your body. The more efficient your body, the better
you feel and the more you will use your talent to
produce outstanding results. (Anthony Robbins)
Nutrients in foods:
  • Carbohydrates: Rapidly available fuel (immediate in the case of glucose). Cheap and easily digested. Small spare supply stored in the liver as glycogen, other surplus stored as body fat.
       Sources: sugar, flour and cereal products, root vegetables, bananas.
  • Proteins: Slowly available fuel, also building and repair material. Proteins stimulate the bodily processes and increase the rate of chemical combustion of the foods, making us feel warmer.
       Sources: First class (complete) proteins, containing all materials needed for tissue repair: milk, meat, eggs, poultry, fish, cheese. Second class (incomplete) proteins: vegetables, cereals, nuts, gelatin.
  • Fats: Provide energy and they are a very concentrated form of nourishment with more than twice the fuel value of carbohydrates or proteins. Since fat is digested slowly, a fatty meal is more sustaining and satisfying than a protein and carbohydrate one. Also important are the bearers of the fat soluble vitamins A, D, E, and K. Surplus fat is stored as fat. Fat is available from the following sources:

    Animal Vegetable
    Cream Margarine
    Butter Vegetable oils
    Lard   (corn, cotton-seed,
    Meat and ham fat    olive, etc.)
    Egg yolk Nuts
    Milk Avocado

  • Minerals: The only three we need consider are:
       Iron: the lack of it causes anaemia. Sources: sardines, chocolate, egg yolk, liver, bread, green vegetables, porridge, prunes.
       Calcium: needed for bones, teeth, and breast feeding.. Sources: Milk, cheese, green vegetables, fish, nuts, figs.
       Iodine: needed for the thyroid gland. Iodized salt is required in some districts where there is a lack in the drinking water. Fish is a natural source.
  • Water: Comprises around two thirds of the body weight, mostly from food and beverages. Extra needed in fever, breast feeding, constipation, hot weather, and urinary infections
  • Fibre: Passes through as unchanged but is necessary for normal stimulation of the gut. Sources: cellulose of fruits and vegetables, bran of cereals.
  • Vitamins: The word means "life-giving" and these substances, normally eaten in very small quantities, are essential for the regulation of the body processes.

 

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Proteins
Natural selection
Becoming obese

 
MeDiet 2004

Farm welfare risks
Tradition/globalization
A novel egg
Food guidelines
Fruits and vegetables
Antioxidants intake
The Attica Study
Greek bee-honeys
Dietary d-limonene
Cultural aspects
Regional foods
Our ancestors' diets
Obesity in Morocco
Plasma lipids
Oxidative stress
MeDiet in Germany?
Cretan sample
Overweight-obesity
Consumption changes
Blood pressure
Business dimension
Modern times
Food choice
Consumption data
Hypertension control
Animal welfare risks
Dry cured hams
Nutritional status
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