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Samantha Edmonds
Professor George
English 1010
3 November 2015
The Body and Nutrition
The key to good health is getting proper nutrition from an early age. If good habits
are formed early then it is easier to continue these habitsthem as an adult. Proper nutrition
means eating healthy food that contains everything the body needs to survive. When people
dont get proper nutrition their body becomes malnourished. When the body is
malnourished, growth and fighting off diseases is very difficult. The body is also more
susceptibleprone to hereditary diseases when malnourished. Most Americans dont get their
daily intake of the essential nutrients. About 88% of Americans admit to not eating the
recommended amount of fruits or vegetables for the day. Medical Daily wrote, The study,
completed at the University of Illinois, discovered that Americans with disabilities
especially lacked these nutrients. The researchers found that many American adults fell
short of consuming enough vitamin A, vitamin C, vitamin D, calcium, and iron. In addition,
Americans have a tendency to eat far more saturated fat, cholesterol, and sodium than is
normal or recommended. Why are so many Americans living such unhealthy lifestyles?
First of all, eating healthy is a lot more expensive. Second, laziness is a huge factor. The
average adult would rather pick up something at fast food place after an eight hour work
day, than go home and prepare a healthy and nutritional meal. Third, many Americans do
not know the basics of a healthy diet and proper nutrition. Only about 33% of Americans

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get their proper nutritional requirements, what are these requirements and why are they so
According to, the average moderately active (30 to 60 minutes a
day) woman, age 19 to 50, should get at least 2 cups of fruit and 2 cups of vegetables a
day. A moderately active man, age 19 to 30, should get at least 2 cups of fruit and 3 cups of
vegetables a day. Only about 3% of adults get their recommended fruit intake, and 9%
recommended vegetable intake. Fruits and vegetables are important to consume daily in
orderand to reachget the recommended amount based on your age, gender, activity, and
weight. Fruits are important to our health because they contain many vitamins, minerals,
and anti-oxidants.
An apple a day, keeps the doctor away. Apples are low in calories but come with a lot
of vitamins. Vitamin C and B are both good qualities of an apple. Apples also contain
numerous minerals such as potassium, phosphorus, and calcium. Bananas, on the other
hand, are high in calories but contain large quantitiestons of potassium and fiber. You can
also find about 28% of your daily recommended intake of Vitamin B-6 in a single banana.
Oranges contain about 90% of recommended Vitamin C, more than any other fruit.
Oranges are also rich in Vitamin A and fiber. Strawberries are an excellent source of the
mineral mManganese. They are also low in calories and fats. Strawberries are also rich in
contain lots of vVitamins A, C, and D.
Along with fruits, Vegetables are also important because they are loaded with
nutrients. Some even have anti-aging properties. Five servings of the most nutritious
vegetables can help you stay young, healthy, and trim.Vegetables Veggies also help protect

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you from things such as cancer and heart disease. You can eat themveggies raw, steamed,
grilled, or in soups and stir frysies. Broccoli is rich in vitamins, minerals and fiber, and
also loaded with anti-oxidants. Broccoli also contains folic acid, which is important for
pregnant women to prevent birth defects. Very high levels of Vitamin A, C, E and also Iron.
Carrots areis the richest food in regards to Beta-Carotene, which is a precursor of Vitamin
A. Carrots They improve eyesight, especially night vision, and help keep your skin healthy.
Also rich in fiber, which helps maintain intestinal tract. Boosts Carrots help boost the immune
system and lowers blood cholesterol levels. Another vegetable that provides health benefits is
Spinach, is a leafy green vegetable, which that is important for skin, hair, and bones.
Spinach provides high levels of protein, iron, vitamins and minerals. Peppers are an
excellent source of Vitamins A, and C, folic acid, and fiber.
When it comes to protein, adult men need about 56 grams a day and adult women
need 46 grams or 71 grams if pregnant or breastfeeding. Protein helps your body build and
repair muscles. Proteins can be found in a varietylots of foods. Red meats including; Steak
(23g per 3 oz), ground beef (18g per 3oz), and pork chops (26g per 3oz), are the most
common protein sources. Another great source of protein is sSeafood including, Halibut (23g
per 3oz), Salmon (23g per 3oz), and Tilapia (21g pre 3oz) is another good source. Last but
not least in protein rich food, is dairy including gGreek yogurt (23g per 8oz), cottage cheese
(14g per cup), and eggs (6g per 1 large egg).
A person can survived for a week without food, but only three days without water.
Our bodies and brains are made up of approximately 75% water. Through out the day our
body is using a significant amount of this resource and if we are not replenishing our water

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source then serious health issues could be the outcome. The minimum recommended
amount of water a person should drink is half of their body weight in ounces. For example,
if a person weighs 150 pounds, they should be drinking at least 75 ounces of water a day.
Because of its ability to dissolve various substances, it allows our cells to use essential
nutrients, minerals and chemicals biologically. In Tufts Universitys article How Much
Water Do You Really Need?, they state The most obvious way in which hydration affects
health is in the function of the kidneys, which play a key role in regulation of the bodys
fluid balance. The kidneys work more efficiently when the body had plenty of water.
Deprived of adequate fluids, the kidneys must work harder and are more
stressed.(citation needed)
Proper nutrition is a key factor in changing your life. My aunt, for example, was
never taught good diet habits as a child and these bad habits were carried with her over the
years. When she was about 26 years old, she had reached hit the heaviest weight of her life
at 233 pounds. She began to have several health problems, including heart problems. She
began to work out every day, sometimes up to two hours a day but nothing was changing.
Thats when she realized diet and health go hand in hand and she needed. She began to
change her eating habits. As she began to educated herself more and more about nutrition,
she applied itchanges and began to lose weight. Over the past year and a half, my aunt has
lost over 70 pounds and still counting. She no longer has health problems and, but continues
to work out and eat healthy every day.

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Even though many Americans have serious health problems due to bad diet habits,
they continue to stick to their old ways. With only a basic knowledge of nutrition, a person
can significantly improve the quality and quantity of their life.

Works Cited
Bushak, Lecia. "Most Americans Dont Get Enough Nutrients, But They Consume
Over-The-Top Levels Of Fat And Sodium: Study." Medical Daily., 28
Oct. 2014. Web. 01 Nov. 2015.
Fry, Sidney. "Ask Our Dietitian: How Many Fruits and Vegetables Should I Eat a Day?"
Cooking Light. N.p., 2015. Web. 30 Oct. 2015.
Kadey, Matthew. "The Ultimate List Of 40 High-Protein Foods!", 25 Aug. 2015. Web. 03 Nov. 2015.
Friedman, Gerald J., and Dorothy R. Friedman. "How Much Water Do You Really
Need?" Health Source: Consumer Edition [EBSCO]. Tufts University Health &
Nutrition Letter, July 2014. Web. 30 Oct. 2015.

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