NUTRITION

DEFINITION

National dietary guidelines provide a sound

plan for good nutrition
The revised dietary guidelines provide specific
suggestions for eating healthier
National dietary recommendations provide a
target zone for healthy eating
Food labels provide consumers with detailed
information to help them make good food
choices

DIETARY RECOMMENDATIONS FOR CARBOHYDRATES

Complex carbohydrates should be the principal

source of calories in the diet
Dietary fiber is not consider a separate dietary
nutrient, but it is considered to be important for
overall good nutrition and health
Fruits and vegetables are essential for good
health
Some recommendations can be followed to assure
healthy amounts of carbohydrates in the diet

DIETARY RECOMMENDATIONS FOR FAT

Fat is an essential nutrient and is an important energy

source
Saturated fat is associated with is an increased risk for
disease but poly unsatured and monounsaturated fats
can be beneficial
Trans fats and hydrogenated vegetable oils should be
minimized in the diet
Fat substitutes and neutraceuticals in food products
may reduce fat consumption and lower cholesterol
Some recommendations can be followed to assure
healthy amounts of fat in the diet

DIETARY RECOMMENDATIONS FOR PROTEINS

Protein is the basic building block for the

body, but dietary protein constitutes a
relatives small amount of daily caloric intake
Vegetarian diets can provide sufficient
protein intake
Soy protein provides potential health
benetifs
Some recommendations can be followed to
assure healthy amounts of protein in the diet

DIETARY RECOMMENDATIONS FOR VITAMINS

Adequate vitamin intake is necessary for good health

and wellness, but excessive vitamin intake is not
necessary and can be harmful

Some vitamin act as antioxidants but health benefits

may be dependent on other compounds in food

Fortification of foods has been used to ensure adequate

vitamin intake in the population

Taking a daily multiple vitamin supplement may be a

good idea

Some recommendations can be followed to assure

healthy amounts of vitamins in the diet

DIETARY RECOMMONDATIONS FOR MINERAL

Adequate mineral intake is necessary

for good health and wellness, but
excessive mineral intake is not
necessary and can be harmful
Some recommendations can be
followed to assure healthy amounts
of minerals in the diet

DIETARY RECOMMENDATIONS FOR WATER AND

OTHER FLUIDS

Water is a critical component of a

healthy diet
Beverages other than water are a part
of many diets, but some beverages can
have an adverse effect on good health
Some recommendations can be followed
to assure healthy amounts of water and
other fluids in the diet

SOUND EATING PRACTICES

Consistency ( with variety ) is a good general rule of
nutrition
Moderation is a good general rule of nutrition
Minimizing your reliance on fast foods is a sound eating
practice
Minimize your consumption of overly processed foods
high in saturated fat or hydrogenated fats
Healthy snacks can be an important part good nutrition
Consider eating organic foods to reduce exposure to
carcinogens

NUTRITION AND PHYSICAL PERFORMANCE

Some basic dietary guidelines exist for

active people
Carbohydrate loading and carbohydrate
replacement during exercise can
enhance sustained aerobic performances
The timing may be more important than
the makeup of a pre-event meal

EATING DISORDERS

DEFINITION

Eating disorders are not a sign that a

person has a problem with food,

rather eating disorders are actually
only the symptoms of underlying
problems in that persons life. With
proper treatment, people can fully
recover.

CAUSES BY
Personality traits
There are various childhoodpersonality
traitsassociated with the development of eating
disorders.During adolescence these traits may
become intensified due to a variety of physiological
and cultural influences such as the hormonal changes
associated with puberty, stress related to the
approaching demands of maturity and socio-cultural
influences and perceived expectations, especially in
areas that concern body image.
Environmental

Child maltreatment
Parent influence
Peer pressure
Culture pressure

REFERENCES
Concept of fitness and wellness

(a comprehensive lifestyle approach)

by Charles B. Corbin, Gregory J. Welk,
William R. Corbin, Karen A. Welk.