FOOD, Necessity for survival

Food is any substance consumed by an organism for nutritional support. . Food is usually of plant, animal, or fungal origin and contains essential nutrients such as carbohydrates,fats,proteins,vitamins or minerals . The substance is ingested by an organism and assimilated by the organism’s cells to provide energy, maintain life, or stimulate growth. Different species of animals have different  feeding behaviours that satisfy the needs of their metabolism and have evolved to fill a specific ecological niche within specific geographical contexts

TYPES OF FOOD:

Includes mainly Fruit and vegetables, Starchy food, Dairy, Protein,Fat

FRUITS AND VEGETABLES

Fruit and Vegetables  contain important Vitamin and minerals  that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.

Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.

Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.

STARCHY FOOD

Starchy foods includes potatoes, bread, rice and pasta. They’re a good source of energy and essential fibre, Calcium,iron and vitamins.  starchy foods contain less than half the calories of fat.

Wholegrain foods usually have more fibre and nutrients.

They take longer to digest so they can help you feel full for longer. Good examples of wholegrains are brown rice, wholewheat pasta, whole oats, wholegrain breakfast cereals and wholemeal bread, and chapatti.

Dairy

Dairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium, which helps keep our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.

Dairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium.

Some dairy products like cheese and yoghurts can be high in salt, sugar or fat (especially saturated fat)

Protein

Includes pulses,fish,Eggs,Meat

Pulses are things like beans, peas and lentils. They’re a good source of fibre, vitamins and minerals and are naturally very low in fat.

Pulses are great for bulking out things like soups, casseroles and meat sauces. They add extra flavour and texture .

Other vegetable-based sources of protein include tofu, bean curd and mycoprotein and Quorn. They are full of protein, low in fat and can be used in place of meat in most recipes.

Fish is a great source of protein, vitamins and minerals.  Fresh, frozen or tinned fish are the preffered one food

Oil-rich fish like salmon and mackerel contain omega 3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D

White fish includes fish like haddock, plaice, coley, cod, skate and hake. It’s low in fat, contains important vitamins and minerals and a great alternative to meat. Choose fresh, frozen or tinned white fish, but  smoked fish or fish tinned in brine can be high in salt .

Adults shouldn’t eat more than one portion of swordfish, shark or marlin per week. Children, pregnant women and women who are trying to get pregnant shouldn’t eat swordfish as it contains more mercury than other fish.

Eggs are a good source of protein, vitamins and minerals. They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week. Eggs are great for making healthy, quick dishes.  when cooking – poaching, scrambling or boiling is best.

Meat is a good source of protein, vitamins and minerals. It’s one of the main sources of vitamin B12, an important vitamin which is only found in food from animals like meat and milk.

Red meat includes beef, lamb, venison and pork, all of which can form part of a healthy diet. Processed meat is meat that has been preserved by smoking, curing, salting or adding preservatives. Processed meat includes things like sausages, bacon, burgers, ham, salami, other cured meats and pâté.

Eating too much red and processed meat can increase the risk of bowel cancer. 70g of red and processed meat a day is a preffered food.

Some types of meat are higher in fat, especially saturated fat. Eating lots of saturated fat can increase blood cholesterol levels which increases the risk of developing heart disease and stroke. Always try to choose lean cuts of meat with less visible white fat.

Fat

Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter.

Food and drink high in fat, salt or sugar include chocolate, cakes, biscuits, savoury snacks and full-sugar soft drinks. High fat, salt and sugar food and drink tends to have lots of calories and with little nutritional value and we don’t need it as part of a healthy balanced diet.

CONCLUSION:

Balanced diet food is a must follow way in order to get maximum benefit out of the food we eat daily.It should include all the protein,fat,dairy,fruits,vegetables,starchy food in moderation .It should also be remembered that PACKAGED FOOD is a big threat for balanced diet and our health. This Packaged Food is prevellant because of the reason that we prefer taste compared to health.

Other Health Tips Includes:

As body constantly loses fluid through breathing, sweating or going to the toilet and therefore this needs to be replaced. Aim to drink 6-8 glasses of fluid each day to help keep the body hydrated.

Water, lower fat milk and sugar free drinks, including tea and coffee all count. Choose sugar free options instead of sugary drinks.

Limit consumption of fruit juices and smoothies to no more than a combined total of 150ml per day, because they are high in sugar.

Alcohol contains lots of calories,in order to minimise the health risks associated with drinking alcohol, consumption should be limited.

We get dehydrated when we don’t drink enough fluid. One of the first signs of dehydration is feeling thirsty but you may notice other signs:

• darker urine than usual or not passing much urine when you go to the toilet
• headaches
• feeling confused or irritable, or finding it hard to concentrate.