No food, by itself, has all the nutrients needed for full growth and
health.
Most nutrients do their best work in the body when teamed with other
nutrients.
All persons, throughout life, have need for the same nutrients, but in varying
amounts.
Suggestions for the kinds and amounts of food needed are made by
trained scientists.
The way food is handled influences the amount of nutrients in food, its
safety, appearance, and taste.
Handling means everything that happens to food while it is being grown,
processed, stored, and prepared for eating.
(Source: Inter-Agency Committee on Nutrition Education, Agricultural
Research Service, U.S. Department of Agriculture, Nutrition Program News,
Sept.-Oct. 1964.)
Definition of Terms
Water helps transport nutrients and waste products in and out of cells.
Carbohydrates
Carbohydrates supply the body with the energy it needs to function.
They are found almost exclusively in plant foods, such as fruits, vegetables,
peas, and beans. Milk and milk products are the only foods derived from
animals that contain a significant amount of carbohydrates.
Carbohydrates are divided into two groups- simple carbohydrates and
complex carbohydrates. Simple carbohydrates, sometimes called simple
sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose
(milk sugar), as well as several other sugars. Fruits are one of the richest
natural sources of simple carbohydrates. Complex carbohydrates are also
made up of sugars, but the sugar molecules are strung together to form
instance, although beans and brown rice are both quite rich in protein, each
lacks one or more of the necessary amino acids. However, when you
combine beans and brown rice with each other, or when you combine either
one with any of a number of protein-rich foods, you form a complete protein
that is a high-quality substitute for meat. To make a complete protein,
combine beans with any one of the following:
Brown rice
Seeds
Corn
Wheat
Nuts
Beans.
Seeds.
Nuts.
Wheat.
All soybean products, such as tofu and soymilk, are complete proteins. They
contain the essential amino acids plus several other nutrients. Available in
health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy
cheese, and many other soy products are healthful ways to complement the
meatless diet.
Yogurt is the only animal-derived complete-protein source recommended for
frequent use in the diet. Made from milk that is curdled by bacteria, yogurt
contains Lactobacillus acidophilus and other "friendly" bacteria needed
for the digestion of foods and the prevention of many disorders, including
candidiasis. Yogurt also contains vitamins A and D, and many of the Bcomplex vitamins.
Do not buy the sweetened, flavored yogurts that are sold in supermarkets.
These products contain added sugar and, often, preservatives. Instead,
either purchase fresh unsweetened yogurt from a health food store or make
the yogurt yourself, and sweeten it with fruit juices and other wholesome
ingredients.
Fats
Although much attention has been focused on the need to reduce dietary fat,
the body does need fat. During infancy and childhood, fat is necessary for
normal brain development. Throughout life, it is essential to provide energy
and support growth. Fat is, in fact, the most concentrated source of energy
available to the body. However, after about two years of age, the body
requires only small amounts of fat-much less than is provided by the average
American diet. Excessive fat intake is a major causative factor in obesity,
high blood pressure, coronary heart disease, and colon cancer, and has been
linked to a number of other disorders as well. To understand how fat intake is
related to these health problems, it is necessary to understand the different
types of fats available and the ways in which these fats act within the body.
Fats are composed of building blocks called fatty acids. There are three
major categories of fatty acids-saturated, polyunsaturated, and
monounsaturated. These classifications are based on the number of
hydrogen atoms in the chemical structure of a given molecule of fatty acid.
Because vitamins and minerals are so necessary for health, the U.S. Food
and Drug Administration (FDA) has formulated recommended consumption
levels for vitamins called recommended daily allowances (RDAs). But these
allowances do not account for the amount needed to maintain maximum
health rather than borderline health, only the amount needed to prevent
deficiency diseases. Therefore, the average adult who is not suffering from
any specific disorder should obtain more than the RDAs of vitamins and
minerals from food sources and/or from supplements. A table is provided that
shows the guidelines for the intake of vitamin, mineral supplements, and
other supplements for healthy living. Although the amounts listed are safe
(they will not cause toxicity), they should be varied according to size and
weight. People who are active and exercise; those who are under great
stress, on restricted diets, or mentally or physically ill; women who take oral
contraceptives; those on medication; those who are recovering from surgery;
and smokers and those who consume alcoholic beverages all need higher
than normal amounts of nutrients.
In addition to a proper diet, exercise and a positive attitude are two
important elements that are needed to prevent sickness and disease. If your
lifestyle includes each of these, you will feel good and have more energy,
something we all deserve.
Orthmolecular Medicine
What Is Orthomolecular Medicine?
Orthomolecular medicine is the field of medicine that uses high-dose
vitamins to treat chronic diseases. It promotes improving health and treating
disease by using the optimum concentration of substances normally present
in the body. Increasing the intake of such nutrients to levels well above those
usually associated with preventing overt deficiency disease may have health
benefits for some people. There is at least preliminary evidence that
orthomolecular remedies may be effective in treating AIDS; brochial asthma;
cancer; cardiovascular disease, heart attacks, and stroke; lymphedema; and
mental and neurological disorders.
A diet high in nutrients is the key to good health. Use the following table as a
guide when deciding which types of food to include in your diet and which
ones to avoid in order to maintain good health.
Types of
Foods to Avoid
Food
Acceptable Foods
Beans
Beverage
s
Dairy
products
Eggs
Fried or pickled.
Fish
Fruits
Grains
Meats
Nuts
Oils (fats)
Soups
Sprouts
All seeds cooked in oil or salt.
and seeds
Sweets
Gourmet TV dinners are junkier than others. All of them are too high in salt.
The difference lies in their fat content. Lean Cuisine and Weight Watchers
dinners have a lower percentage of fat than the others, but Le Menu and
Armour Dinner Classics contain as much fat as the old-line Banquet or
Morton dinners.
Snacks: Granola bars, which used to be more nutritious than chocolate bars,
are getting more and more junky as the manufacturers begin adding more
candy ingredients. Per ounce, Nature Valley Granola clusters contain 3.3
teaspoons of added sugar, the same amount that's in a Snicker's bar, and
more than in Nestle's Crunch, Hershey's milk chocolate with almonds or Mr.
Goodbar, which contain only 2.7 teaspoons added sugar. Quaker Honey &
Oats Granola Bar is the best of the lot, with only 1.5 teaspoons of added
sugar... less than half the sugar of a Nature Valley bar.
Low-calorie crackers: Wheatsworth Wheat thins make you think they're
full of whole-wheat flour ... but they contain 10 times more white flour than
wheat, and 42% of their calories come from fat. Similarly, Keebler's Harvest
Wheat Crackers are labeled "a blend of hearty wheat," but that's not the
same as whole wheat. White flour and fat provide 51% of the calories in
these crackers.
Next Topic: Mediterranean and Eskimo Diet
Special Diets
Mediterranean and Eskimo Diet
People living on the Greek island of Crete have very low rates of heart
disease even though their diet is high in fat. Most of their dietary fat comes
from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDLcholesterol and maintain levels of "good" HDL-cholesterol. The Inuit, or
Eskimo, people of Alaska and Greenland also are relatively free of heart
disease despite a high-fat, high-cholesterol diet. The staple food in their diet
is fish rich in omega-3 polyunsaturated fatty acids. Some research has shown
that omega-3 fatty acids, found in fish such as salmon and mackerel as well
as in soybean and canola oil, lower both LDL-cholesterol and triglyceride
levels in the blood. Some nutrition experts recommend eating fish once or
twice a week to reduce heart disease risk. However, dietary supplements
containing concentrated fish oil are not recommended because there is
insufficient evidence that they are beneficial and little is known about their
long-term effects. Omega-6 polyunsaturated fatty acids have also been
found in some studies to reduce both LDL- and HDL-cholesterol levels in the
blood. Linoleic acid, an essential nutrient (one that the body cannot make for
itself) and a component of corn, soybean and safflower oil, is an omega-6
fatty acid. At one time, many nutrition experts recommended increasing
consumption of monounsaturated and polyunsaturated fats because of their
cholesterol-lowering effects. Now, however, the advice is simply to reduce
dietary intake of all types of fat. (Infants and young children, however,
should not restrict dietary fat.)
Next Topic: Nutrients and Dosages for maintaining Good Health
Nutrients and Dosages for maintaining Good Health
The nutrients listed below are recommended for good health. Daily dosages
are suggested; however, before using any supplements, you should consult
with your health care provider. The dosages given here are for adults and
children weighing 100 pounds and over. Appropriate dosages for children
vary according to age and weight. A child weighing between 70 and 100
pounds should be given three-fourths the adult dose; a child weighing under
70 pounds (and over the age of six) should be given half the adult dose. A
child under the age of six years should be given nutritional formulas
designed specifically for young children. Follow the dosage directions on the
product label.
Vitamins
Daily Dosages
Vitamin A
10,000 IU
Beta-carotene
15,000 IU
Vitamin B1 (thiamine)
50 mg
Vitamin B2 (riboflavin)
50 mg
Vitamin B3 (niacin)
(niacinamide)
100 mg
100 mg
100 mg
Vitamin B6 (pyridoxine)
50 mg
Vitamin B12
300 mcg
Biotin
300 mcg
Choline
Folic acid
Inositol
Para-aminobenzoic acid (PABA)
Vitamin C with mineral ascorbates
100 mg
800 mcg
100 mg
50 mg
3,000 mg
Bioflavonoids (mixed)
500 mg
Hesperidin
100 mg
Rutin
25 mg
Vitamin D
400 IU
Vitamin E
600 IU
I 00 mcg
As directed on
label
Minerals
Calcium
Chromium (GTF)
Daily Dosages
1,500 mg
150 mcg
Copper
Iodine (kelp is a good source)
Iron
3 mg
225 mcg
18 mg
Magnesium
750-1,000 mg
Manganese
10 mg
Molybdenum
Potassium
Selenium
Zinc
Optional Supplements
Coenzyme Q10
Garlic
30 mcg
99 mg
200 mcg
50 mg
Daily Dosages
30 mg
As directed on
label.
L-Carnitine
500 mg
L-Cysteine
50 mg
L-Lysine
50 mg
L-Methionine
50 mg
L-Tyrosine
Lecithin
Pectin
500 mg
200-500 mg
50 mg
RNA-DNA
100 mg
Silicon
As directed on
label.
As directed on
label.
nutrition
nutritious foods
A substance obtained
Nutrients are __?
from food to promote
growth, maintenance and
repair
growth, maintenance
and repair
nutrition
nutritious foods
organic
nutrients, major
nutrition
nutrient, defined
six classifications of
nutrients
proteins - bodily
function
2 types of protein
incomplete proteins
complete proteins
fats - bodily
functions (3)
calcium- bodily
functions
calcium - food
sources
phosphorus - bodily
functions
phosphorus - food
sources
minerals - 4 types
iron - bodily
functions
eggs, meat, esp. liver and kidney; deepyellow and dark green veggies: potatoes,
dried fruits, whole grain products; enriched
flour, bread, breakfast cereals
iodine - bodily
functions
iodine - food
resources
vitamins - 2 types
fat-soluble, water-soluble
with exception of A,D&K; vit can't be formed
within the body, so they must be taken in
thru by consuming food or suppliments
fat-soluble
water-soluble
Vitamin A - bodily
functions (3)
vitamin A - food
resources
vitamin B complex,
B1(thiamine)-bodily
functions
vitamin B complex,
B1(thiamine)-food
sources
vitamin B2
(riboflavin) -bodily
functions
vitamin B2
(riboflavin) - food
sources
niacin - bodily
functions
B12 - bodily
functions
C - bodily functions
C - food sources
D - bodily functions
D - food sources
water - bodily
functions
Water is more
immediately
necessary to life
food ---O2