Basic Nutrition Principles (Page 1 of 3)

It is important to eat a variety of foods each day. The key is moderation -- nothing in excess. Your body works better if you eat a balanced diet that includes the right amounts of vitamins, minerals, carbohydrate, protein, and fat. Carbohydrate is the major source of energy. Protein builds muscle and tissue and provides some energy. Fat is the storage form of energy. Most foods contain a mixture of these. Carbohydrate, which has four calories per gram of weight, is found in starches, bread, fruit, vegetables, and milk. Protein also has four calories per gram of weight. Protein is found in meat and milk, and small amounts of it are found in starches, bread, and vegetables. Fat is higher in calories, with nine calories per gram of weight. Fat is found in meat, dairy products, oils, and nuts.

Some principles of good nutrition:

Eat less fat — The average American adult eats too much fat. Too much fat may cause heart and blood-vessel disease. Eat fish, poultry, and other lean meats. Eat fewer high-fat foods, such as cold cuts, bacon, nuts, gravy, salad dressing, margarine, and solid shortening. Drink skim or low-fat milk and eat less ice cream, butter, and cheese.

Eat more carbohydrates that are high in fiber - Carbohydrate foods are a good source of energy, vitamins, and minerals. Fiber in foods may help to lower blood-glucose and blood-fat levels. All people should increase the amount of carbohydrate and fiber they eat. This can be done by eating more dried beans, peas, and lentils. Diet high in fiber will help you lose unwanted fat.

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