Nutrition

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Nutrition is the process in which the body takes in foods and absorbs nutrients. Proper nutrition is essential for good health and disease prevention, for both children and adults. Good nutrition helps children to grow and develop normally, while for adults it promotes good health and minimizes the risk of disease. Proper nutrition can help to prevent weight gain and obesity, high cholesterol and heart disease, high blood pressure, diabetes, osteoporosis, anemia, and certain types of cancer.

Vitamins and minerals are found naturally in foods and are an essential aspect of good nutrition. Vitamins help to regulate the metabolism and maintain normal growth and functioning, while minerals provide the building blocks for muscles, tissues and bones and assist many of the body’s life-supporting systems. Many adults do not get enough of certain nutrients, such as calcium, potassium, fiber, magnesium and vitamin E. It’s best for these nutrients to come from food, and eating a variety of healthy foods will help you to get the nutrients you need. However, supplements may be taken if necessary.

The U.S. government has developed dietary guidelines for Americans, which most of us know as the food pyramid. Specific guidelines involving the food pyramid have changed over the years, but the pyramid is still comprised of the following basic food groups:

• Grains – Breads, cereals, rice, pasta. USDA guidelines recommend the daily consumption of three ounces of whole grains such as whole grain breads, cereals, crackers, pastas or rice. At least half of all grains consumed should be whole grains.
• Vegetables – Raw leafy vegetables, cooked or chopped raw vegetables, vegetable juice. USDA guidelines recommend that vegetable consumption should include more dark green vegetables, orange vegetables, dry beans and peas. Two and one-half cups of vegetables are advised daily for those consuming 2,000 calories per day.
• Fruits – Apples, bananas, oranges, other cooked or canned fruits. USDA guidelines recommend eating a variety of fruits, regardless of whether they’re fresh, canned or frozen, though fruit juices are best kept to a minimum. Two cups of fruits are advised daily for those consuming 2,000 calories per day.
• Dairy – Milk, yogurt, cheese. USDA guidelines recommend the consumption of plenty of calcium-rich foods from low-fat or fat-free milk or lactose-free products.
• Meats and Beans – Lean meats, poultry, fish, cooked dry beans, eggs, peanut butter, peas, nuts, seeds. The USDA recommends lean protein from low-fat or lean meats and poultry which are grilled, baked or broiled and that these be varied with other sources of protein such as fish, beans, nuts, seeds and peas.
• Fats, Oils and Sweets – The USDA recommends that these be used sparingly. Fat sources should come from fish, nuts and vegetable oils while butter, margarine, lard and shortening should be kept to a minimum.

Nutrition and Exercise

Nutrition is important when you’re exercising, regardless of whether your goal is strength training or weight loss. Your body needs sufficient fuel to get the most out of your exercise routine, and the foods you eat will impact how you feel when exercising and afterward.

Make sure that you eat three well-balanced, nutritious meals each day along with two snacks. This well help to ease hunger, maintain your energy level and keep your body well fueled for exercise. Include lots of fruits and vegetables along with lean proteins and whole grains, and be sure to drink plenty of fluids in order to keep your body hydrated. 

To nourish your body before exercising, have a meal three to four hours beforehand. This will help to prevent feelings of hunger and low blood sugar levels while also energizing your muscles. Complex carbohydrates are ideal. An example of this would be a bowl of whole grain cereal with non-fat or low-fat milk and a banana. Smaller snacks, such as a granola bar and fruit, can be eaten one to two hours before exercising. Foods to avoid before working out include those which are high in fat, protein and fiber.

Hard workouts lasting longer than an hour will require some post-exercise nourishment. Protein drinks and smoothies immediately after your workout, followed by a balanced meal two hours later, will help to replace the carbohydrates and fluids your body worked off and help your muscles to recover.