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Nutrition is the science of foods and nutrients and their actions within the body including, ingestion, digestion, absorption, transportation, utilization and excretion.
People decide what to eat and when to eat based on social motives rather than
on the awareness of nutritional importance to their health.
Below are some behavioral and social motives for food selections:
1. Body weight and personal image - Some people select certain foods that they believe
will improve their physical appearance and avoid foods they feel might be detrimental.
2. Availability, convenience and economy - People eats foods that are easy to prepare and
are within their financial means. Quick and easy outweigh healthy nutrition selections most of the time.
3. Social interactions - Meals are social events and the sharing of food is part of hospitality.
4. Emotional comfort - Many people eat in response to stress or emotional stimuli.
Emotional eating can lead to overeating and increased weight gain.
5. Habits - Certain foods are selected based on habit. They are familiar, less stressful and comforting.
6. Ethnic heritage or tradition - Different heritages have staple foods that are used in main dishes.
7. Positive or negative association - People tend to eat foods that are related to
fun or happiness. People may avoid certain foods because it made them sick at one point in their lives.
8. Values - Food may be selected to reflect ones religious beliefs, political views
or environmental concerns.
Macronutrients
Carbohydrates
*Select foods high in fiber like whole grains, oats and bran
*Eat starchy carbs
(breads, pastas, rice) before 3 pm
*Eat fibrous vegetable carbs (broccoli, asparagus, grean beans) after 3
pm
*Carbs provide 4 calories per gram
*Limit intake of simple sugars/sweets, fruit drinks and diet soda
Fats/Lipids
*They are necessary
nutrient for the body. Not to be used in excess!
*Fat is used as stored energy, flavor and texture of foods, insulation
and cushioning of the body, structural components of cell membranes and helps in absorption of fat soluable vitamins.
*Select lean fat meats rich in omega 3 and omega 6 fatty acids
*Choose healthy fats like avocados, almonds and
peanut butter
*Total calories from fat should not exceed 30%
Proteins
*Serve as building blocks in the body and necessary to build lean muscle tissue
*They can serve as an energy source
*Select lean protein sources like chicken, turkey breast, egg whites and
whey protein
*Protein provides 4 calories per gram
