http://techedbrains.com/assets/336/fuc-busco-mujer.php Without them, life would not exist. There are approximately 52 essential nutrients. Essential nutrients are those vitamins and minerals and other micronutrients that the human body cannot synthesize or create in sufficient quantities which the body requires. They are nutrients obtained from food. Balance of food groups. Besides macronutrients i. It is recommended to eat a diet consisting mainly of fresh fruits, vegetables, whole grains, legumes, nuts, seeds and beans, with moderate amounts of dairy products, eggs, fish, poultry and meats. The diet that predominates currently is one constituted primarily of concentrated meats, dairy products and refined foods, with a minimal amount of fresh whole foods see Haas, The concept of a balanced diet consisting of eating foods varying in flavors i.
According to Chinese philosophy an excess or deficiency of certain flavors or colors upsets the homeostasis of the body and leads to the development of disease. The general recommendation is to eat a diet that is varied in flavors and colors4.
Balance of acid-alkaline. Human blood has a normal pH of 7. Certain foods are alkaline e. Certain foods are considered balanced in terms of pH e. Haas recommends a diet higher in alkaline and balanced foods than acidic foods. It is important to take nutritional supplements daily so that you can provide your body with the nutrients its needs to stay healthy or otherwise be at optimal nutritional status. At a minimum, it is recommended that you take a good multiple vitamin and mineral formula. Use the multiple as the foundation of your supplement protocol. Among other benefits, a multiple vitamin and mineral supplement will help restore those nutrients depleted by sugar e.
The multiple vitamin and mineral can be augmented with a greens supplement. This will assist in keeping the body in an alkaline state and provide the body with those phytonutrients, vitamins, minerals, trace minerals, enzymes and other nutrients found in energizing green foods. It is also recommended to take a potent antioxidant formula, immune formula and Omega 3 fish oil to keep the nutritional status of the body at an optimal level. Finally, it is recommended that fiber, probiotics and digestive enzymes be included in a daily supplement protocol.
Including them help create a healthy digestive system. You are not just what you eat.
You are also what you absorb. An unhealthy digestive system prohibits the proper absorption of nutrients to maintain an optimal nutritional status. Many health and nutrition experts believe that it is almost axiomatic that health begins in the colon. Including fiber, probiotics and digestive enzymes will go a long way in supporting the processes of your digestive system.
Water is essential for optimal health. The human body is made-up of at least two-thirds water. It is implicated in nearly every major bodily process e. There are at least four good reasons to drink a minimum of two liters of water daily. First, water is a natural appetite suppressant. Second, water is a natural way to help detoxify the cells, tissues, organs and systems of the body, ridding them of toxins.
Third, staying well hydrated will assist the detoxifying systems of the body such as the gastrointestinal system i. Fourth, drinking lots of water can help prevent dehydration. Dehydration can cause headaches, an inability to concentrate, drowsiness, constipation, impatience, irritability and fatigue, among numerous other effects that can contribute to a poor sense of wellbeing.
Include fiber rich foods i. Many people do not eat enough fiber rich foods to reach the goal of eating a minimum of 35 grams of fiber a day. Therefore, using fiber supplements is a useful way to get fiber into the diet. By the way, be sure to drink plenty of water when eating fiber to prevent constipation and improve digestion and elimination. There are two types of fiber, soluble and insoluble. Each type of fiber has its own unique chemical and physical properties, which provide certain health and gastrointestinal benefits.
It is recommended that at least 35 grams of fiber be consumed daily by eating such foods as whole grains, fruits, vegetables and legumes.
In order to achieve the greatest health benefits from fiber, soluble and insoluble fiber need to be eaten daily in a ratio of The following foods are good sources of insoluble fiber:. The table below provides excellent examples of different categories of foods and their fiber content. Additional information about the fiber content of other specific foods can be found at the United States Department of Agriculture National Nutrient Database. Resolution 5 — To Limit Daily Intake of Refined, Processed Carbohydrates Consuming refined processed carbohydrates is what gets people into a lot of dietary and nutritional trouble.
Carbohydrates in and of themselves are not bad. In fact, carbohydrates are essential to a healthy diet. They are the master fuel for the body. Highly refined white flour and white sugar in the form of sucrose table sugar , dextrose corn sugar , and high-fructose corn syrup are found in many of the foods such as cakes, cookies, candy, crackers, soft drinks, pastries, potatoes and white rice to name a few.
These refined carbohydrate foods contain lots of empty, non-nutritional calories and are high on the glycemic index GI scale. Eating foods with a high GI index rating will cause a rapid spike in insulin levels. Elevated insulin levels leads to the body storing more fat than it normally would, resulting in weight gain. When it comes to refined, processed carbohydrates, sugar deserves special attention. To say that sugar is toxic to the body is an understatement.
The documented deleterious effects of sugar are almost too numerous to list. Nevertheless, some of the harmful consequences of consuming too much sugar on holiday health would include:. The B vitamins, vitamin C, zinc, chromium, L-glutamine can help to modulate sugar cravings and assist in sugar withdrawals. Also, a diet made-up of complex carbohydrates e. Much has been written on the unhealthy aspects of saturated and trans fats.
Suffice it to say that eating a diet containing high levels of saturated and trans fats is among the most deleterious dietary practices to overall health and wellbeing. High fat diets have been associated with cardiovascular disease coronary heart disease in particular , cancer, diabetes, obesity, liver dysfunction and infertility, among other diseases and disorders. Ecological, epidemiological, and experimental human studies have established a positive correlation between blood pressure and the intake of sodium, a relationship that was recognized initially a century ago.
Another established relationship is that of increasing blood pressure and cardiovascular morbidity and mortality see Alderman, Alcohol and tobacco undermine the nutritional fitness of the body. It is firmly established in the medical literature that the excessive use of either alcohol or tobacco has serious and devastating health consequences. Both alcohol and tobacco use have been associated with everything from cardiovascular disease to cancer and numerous other life threatening maladies.
Healthful Hints Vol. 1 - Kindle edition by Helene Vander Werff. Download it once and read it on your Kindle device, PC, phones or tablets. Use features like. “Healthful Hints” were written for use in weekly or bi-weekly church bulletins or for monthly church newsletters. They address a variety of topics for healthy living.
Effects of tobacco smoke on overall health. Department of Health and Human Services, In addition to coronary heart disease CHD and all other forms of cardiovascular disease CVD , there is now substantial evidence to infer a causal relationship between active smoking and abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis, stomach, bladder, esophageal, laryngeal, lung, oral, and throat cancers, chronic lung diseases, reproductive effects and sudden infant death syndrome U.
By the way, most researchers and healthcare providers, including the Surgeon General of the United States, consider smoking to be the most important, lethal and preventable modifiable independent risk factor for CVD, generally, and CHD, specifically see U. Effects of alcohol on overall health. In , an estimated 75, AADs and 2. For males and females combined, the leading chronic cause of AADs was alcoholic liver disease 12, , and the leading acute cause of AADs was injury from motor-vehicle crashes 13, In addition, in , an estimated 11 lives were saved because of the potential benefits of excessive alcohol use, all of which were attributable to a reduced risk for death from cholelithiasis i.
With respect to nutrition, alcohol contains a lot of calories and its diuretic effect promotes dehydration and the loss of nutrients. Alcohol suppresses the immune system; it impairs the digestion and absorption of nutrients from the small intestine, especially the B-vitamins e. There are many other deleterious effects of alcohol on the body.
Two favorite eating patterns are to skip meals or to eat three large meals a day breakfast, lunch and dinner. Skipping meals puts the body in starvation or fasting mode causing it to hold on to calories and stored fat, lowers its metabolic rate and ability to burn and use calories, causes blood sugar levels to fall leading to overeating at other meals, especially the next one and compromises its nutritional status. Eating three large meals puts a heavy digestive and metabolic load on the body and causes blood glucose and insulin levels to rise dramatically.
Eating four to six small meals throughout the day is a better dietary alternative than skipping meals or eating three large meals throughout the day. Eating frequently through the course of the day helps to keeps the body supplied with nutrients and, thus, more nutritionally fit. It also helps modulate binging and cravings because you do not have to go for long periods of time without eating. Since woman discarded the voluminous and stiffly whale-boned garments of bygone days the improvement in health, both mentally and physically, has been obvious.
She now has freedom of movement and an alertness that enables her to take a prominent place in the different sports and outdoor recreations that was unheard of a generation or so ago. The craze for slimness has unfortunately led many women to go to extremes in the matter of diet and exercise. To a great number of people a slimming diet literally means starvation. Others have taken various drugs to gain the desired effect.
These methods invariably lead to a serious lowering of the general health and resistance, and serious illness is often the result. To many people diet means giving up all favourite and interesting food. This need not happen. Food should be varied within healthful limits, and, of course, simple and wholesome, and be partaken of temperately and with regularity.
In the proper selection of foods, due regard should be given to the requirements and conditions of the individual, and must always be in page 58 accordance with the principle of maintaining normal nutrition. With intelligent selection, a mixed diet should be the aim and the daily menu should include raw ripe fruit and raw green vegetables.
Cut out fried and fatty foods, rich cakes and puddings, pasties, etc. Drink water hot or cold between meals, also fruit drinks, and one or two tumblers of hot water with some lemon juice first thing in the morning. A slim and healthy appearance may be achieved by the majority of people without undue loss of weight by reasonable dieting and regular, judicious exercise of the right kind. There are many systems of home exercises. The idea is the need of an all-round physical development and the toning up of all the muscles of the body.
Allow yourself from five to ten minutes first thing in the morning and at night for a few simple movements. Try stretching before you get out of bed in the morning.