BASIC NUTRITION AND VITAMINS

Vitamin A is for vision health. The B vitamins help with healthy skin, hair, muscles and brain activity, and vitamin C strengthens the immune system, may reduce the risk for some cancers and may protect against cataracts. These wondrous, plant-based vitamins and others like them, along with minerals from inorganic sources and a host of other nutrients, make learning about basic nutrition essential for good health and well-being.

Nutritional Overview
The calories, or energy, in foods come from a number of sources. Carbohydrates, in the form of starches and sugars, provide most of your calories, from 45 to 65 percent, according to MayoClinic.com. Complex, whole-grain carbohydrates burn slowly, while simple carbohydrates, like white bread, cause a quick spike in your blood sugar levels. Proteins, the building blocks for skin, bones and muscles, should make up 10 to 35 percent of your diet and can include both plant and animal sources. Fats, cholesterol and fiber are other nutrients that you need every day.

Specific Foods
The U.S. Department of Agriculture (USDA) provides very clear guidance on what constitutes basic nutrition and a healthy diet. The Food Pyramid is divided into food groups with information about what foods are included in the group, how much of each group you should eat and tips for each group. The groups include grains, fruits, meats and beans, vegetables, milk products and fats.

Vitamins
The USDA provides detailed charts with recommendations for the amount of vitamins you need to eat daily and the best foods for obtaining those vitamins. For instance, women from 19 to 30 years old need 75 mg of vitamin C, 5 units of vitamin D and 24 units vitamin B12. The USDA food chart for vitamin C shows that 1 cup of orange juice provides 124 mg of C and 1/2 cup of kale provides 27 mg. Salmon is your best choice for vitamin D, with 19.8 units in a 3 oz. serving, while vitamin D fortified milk provides 3.2 units in 1 cup. For vitamin B12, choose oysters or clams, salmon, ground beef or milk.

Nutrient--Dense Foods
Nutrient-dense foods are those with the most vitamins and minerals with relatively fewer calories than other foods in the same group. For instance, slim and non-fat milk provides more nutrition ounce-for-ounce than whole milk, which has additional unhealthy levels of fat. Other examples from the My Pyramid website include fresh fruits instead of fruit pies and baked potatoes with salsa or mushrooms instead of French fries or baked potatoes with sour cream or cheese sauce.

Source: http://www.livestrong.com/article/361305-basic-nutrition-and-vitamins/

BASIC NUTRITION INFORMATION

With a busy schedule and the convenience of fast food, you may have followed the path of many Americans and slipped into a habit of poor nutrition. While poor nutrition may not seem to affect your health in the short term, it can have long-term detrimental effects. In the long run, poor nutrition can increase your risk of heart disease, diabetes, osteoporosis and some types of cancer.

Caloric Needs
Basic nutrition begins with ingesting the proper amount of calories. Excess calories contribute to weight gain, which in turn increases your risk of health problems. According to the Dietary Guidelines for Americans, sedentary women between 18 and 50 need 1,800 to 2,000 calories per day. Sedentary women over 50 need only 1,600 calories per day. Sedentary men under 50 need 2,220 to 2,600 calories per day, and those over 50 need 2,000 to 2,200 calories. As your activity level increases, so does your caloric need, because exercise burns extra calories. If you participate in moderate exercise, such as 30 to 60 minutes of fast walking, you need an additional 200 calories per day. If you exercise more than this, you will need additional calories based on your exercise routine.

Macronutrient Needs
Based on recommendations in Dietary Guidelines for Americans, adults should get 45 to 65 percent of their calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat. If you eat 2,000 calories per day, this amounts to 900 to 1300 carbohydrate calories, 200 to 700 protein calories and 400 to 700 fat calories. Carbohydrates and protein contain four calories per gram, while fat contains nine calories per gram.

Macronutrient Sources
In addition to consuming enough of each macronutrient, it is important to consume healthy types of each macronutrient. Your carbohydrate consumption should consist primarily of fruits, vegetables and whole grains instead of foods with added sugars. Vegetables, fruits and whole grains contain both calories and essential nutrients such as vitamins, while foods with sugars contain calories but no nutrients. Protein consumption should consist of mostly fish, low fat meats, beans, nuts and low-fat dairy products as opposed to fatty meats such as hamburgers. Fat consumption should consist of primarily unsaturated fats found in plant-based products as opposed to saturated and trans fats, which are found in animal products and processed foods.

Vitamin and Mineral Needs
Although many vitamins and minerals are available in supplement form, it is best to obtain as many of your nutrient needs as possible through foods. While a vitamin supplement may provide the proper amount of each vitamin, foods such as fruits and vegetables provide these same vitamins along with other essential nutrients, such as fiber. Fruits and vegetables are often high in vitamins C, K and A, as well as most minerals. Meats, fish and beans are typically high in iron and B vitamins. Dairy products are excellent sources of calcium and vitamin D, as well as many B vitamins. One mineral that should be consumed in moderation is sodium, as it can contribute to cardiovascular disease. African Americans, adults over 51 and individuals with heart disease should strive to consume less than 1,500 mg of sodium per day. All other individuals should keep sodium intake under 2,300 mg.

Source: http://www.livestrong.com/article/389907-basic-nutrition-information/