Nutrition

Good nutrition is a good investment. It helps you to feel good—and look good.

Meeting your body’s nutrient requirements means that body tissues can grow and repair properly and that your body will have enough energy for work and play, resistance to infections and built-in protection against deficiency diseases.

Some basic facts about nutrients can help in making wise meal management decisions.

Protein

Protein functions to provide amino acids for the body to build new tissue and to maintain tissue already formed. Amino acids arc also necessary for the formation of enzymes, antibodies and some hormones and for energy.

The body does not store amino acids, thus they must be provided daily. Foods containing substantial amounts of protein are meat, fish, poultry, milk products and legumes.

Carbohydrates

Carbohydrates are mainly responsible for supplying energy to the body. In addition to supplying energy, carbohydrates act in the utilization of body fats; they exert a sparing effect on protein; and they influence proper operation of the intestinal tract.

The richest sources of carbohydrate are the sugars, cereal grains, legumes and dried fruits.

Lipids

Lipids (fats and oils) are important as sources of energy and of essential fatty acids that cannot be produced within the body. Lipids protect the body by providing insulation, support and cushioning for vital organs.

Vegetable oils (com, peanut and olive oils), vegetable shortenings (lard and butter) and nuts are major sources of lipids.

Minerals

Minerals are fundamental in forming many of the components of the body and in regulating body processes.

Iron is particularly important in the transportation of oxygen and carbon dioxide throughout the body. Foods high in iron content arc liver, other meats, egg yolks, dried fruits, leafy-green vegetables and enriched cereal products.

Calcium is essential for the building and maintenance of bones and teeth and for normal behavior of the heart muscles, nerves and the blood clotting process. Milk and milk products are excellent sources of calcium.

Phosphorus is vital to growth, development and maintenance of the bones, as well as metabolism. Diets adequate in protein and calcium generally supply adequate phosphorus.

Iodine is needed for normal operation of the thyroid gland. Iodine is found in seafoods, in food grown in soil containing iodine and in iodized salt.

Vitamins

Vitamins are indispensable for good health and well-being.

Vitamin A functions in growth and reproduction, maintenance of the epithelial tissues and vision. Yellow fruits and vegetables and green vegetables, cream, butter, egg yolk and liver are good sources of vitamin A.

Vitamin C is essential in forming and maintaining collagen—the cementing material that holds the cells of the body together and functions in the healing of cuts and wounds. Citrus fruits and juices, leafy-green vegetables, cabbage and tomatoes are all excellent sources of vitamin C, as are the many foods fortified with vitamin C.

Vitamin D increases utilization and retention of calcium and phosphorus. Fresh milk is often fortified with this nutrient, so as to insure an adequate intake.

Thiamine, Riboflavin and Niacin are the B-complex vitamins and are elements of the enzymes essential in oxidizing food. Thiamine is found in enriched cereal grain products, pork and liver; milk is an excellent source of riboflavin; niacin can be indirectly obtained from meats and fish.

Water

Water is an essential nutrient used as a building material, as a lubricant, as a solvent and as a temperature regulator. It is available through solid foods, liquids and as a beverage.

A word or two about calories—although not a true nutrient, “calorie” is often the first word we associate with nutrition. “Calorie” is simply a word used for a unit of measure of heat and is used to express the energy value of foods.

Caloric requirements may vary greatly, but generally people who are more active burn up more energy (calories ) than people who are less active.

Calories that are not immediately used by the body are stored for future use; an excessive accumulation of stored calories is known as obesity, or caloric overnutrition.