Importance of Nutrition and Exercise

Week 7 Assignment
Humans experience a life cycle similar to other mammals, starting with an embryo and ending at death. A life cycle begins at conception. The average life of a human is about 67 years. Adulthood is usually the longest lasting stage in the human life cycle, stretching from age 20 to 50. By age 35, adults are considered "middle age" until they become a mature adult.
Vitamins and minerals are an important part of nutrition. Vitamins are organic substances present in food. They are required by the body in small amounts to regulate metabolism and to maintain normal growth and functioning. Minerals are vital because they are the building blocks that make up the muscles, tissues, and bones. They also are important to many life-supporting systems, such as hormones, transport of oxygen, and enzyme systems. Oat bran, which is a whole grain, can supply fiber and a mineral called magnesium. Good nutrition can help prevent weight gain by focusing on consuming calories that are high in nutrients, not in sugars and fat. Nutrition also plays a role in preventing and controlling diseases. Poor nutrition can lead to high cholesterol, which causes coronary heart disease. Lowering salt in the diet can control high blood pressure. People with diabetes must follow special diets to control their blood glucose levels. Grains. The guidelines recommend eating at least three ounces of whole grain bread, cereal, crackers, rice, or pasta every day. At least one-half of all grains should be whole grains, which can be determined by looking for the word “whole” before the grain name on the list of ingredients. Vegetables. The pyramid recommends eating more dark green and orange vegetables, as well as more dry beans and peas. Fruits. A variety of fresh, frozen, or canned fruit is good, but the USDA recommends taking it easy on fruit juices. Milk, yogurt, and cheeses. The USDA recommends getting plenty of calcium-rich food from low-fat or fat-free milk. People who can’t drink milk should turn to lactose-free products or other sources of calcium, such as hard cheeses and yogurt. Meat and beans. Lean protein should come from low-fat or lean meats and poultry that is prepared by grilling, baking, or broiling. Varying choices is recommended, so that more fish, beans, peas, nuts, and seeds that provide protein are part of the diet. Oils and fats. Most fat sources should come from fish, nuts, and vegetable oils. Solid fats such as butter, stick margarine, shortening, and lard should be limited. The new guidelines encourage eating enough fruits and vegetables to stay within energy needs. Two cups of fruit and about 2 and one-half cups of vegetables per day are adequate for a person consuming 2,000 calories per day. Those eating more or less than 2,000 calories can adjust their fruits and vegetables up or down. People over the age of 50 guidelines recommend consuming vitamin B12 in fortified foods or supplements. Older adults, people with dark skin, and people not exposed to sufficient sunlight. These individuals should consume extra vitamin D from vitamin-D fortified foods and/or from supplements. Many adults do not receive enough calcium from their diets, which can lead to osteoporosis later in life. Other nutrients of concern are potassium, fiber, magnesium, and vitamin E. Some population groups also need to get more vitamin B 12, iron, folic acid, and vitamin D. These nutrients should come from food when possible, then from supplements if necessary. Regular physical activity can help use calories to provide better balance. Research has shown that subtracting just 100 calories a day from the diet can help manage weight, and eating 500 fewer calories a day can result in losing one pound per week in weight. But every individual is different and it is recommended to involve a physician or dietician in a weight loss plan.

Works Citied

American Dietetic Association. 120 South Riverside Plaza, Suite 2000. Chicago, IL 60605. http://www.eatright.org
U.S. Department of Agriculture. 1400 Independence Ave. SW, Washington, D.C. 20250. http://www.cnpp.usda.gov