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For the body to function normally, grow and repair damaged tissues, it is
necessary to eat food that contains essential nutrients. Proper nutrition does not
require purchasing expensive food. If equipped with enough knowledge in reading
labels, nutrition facts and ingredients, one can successfully pick out healthier choices
— remember, the less processed a meal is, the better.
Nutrients are substances in food that provide nourishment for the body to
function properly and stay healthy. There are many types of nutrients; each of which
has its own function in the body. Nutrition, on the other hand, is the process of
utilizing nutrients in order for you to stay healthy.
Micronutrients include vitamins, essential fatty acids, and minerals such as iron,
zinc, copper, iodine, selenium, chromium, and cobalt.
To guide you in your food choices and intake, the World Health Organization
(WHO) and Food Nutrition and Research Institute (FNRI) published the
Recommended Dietary Allowance (RDA). The food pyramid serves as a guide on
what to eat to achieve a balanced diet. This diagram shows the five main food groups
such as grains, fruits and vegetables, dairy products and other animal products. This
also includes the recommended number of servings to be consumed in a day.
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Eating in UM
Here are some steps you can take to be smart about food in UM:
● Limit intake of regular mayonnaise, salad dressing, and gravy that can make
a meal less healthy
Eating Disorders
a. Anorexia Nervosa. When you have Anorexia, you often think about food and
limit what you eat very strictly. It is a more deadly disorder than any other mental
health condition. Anorexia can cause a lot of serious health problems such as brittle
bones, infections, seizures, and heart ailments. Females are more likely to get eating
disorders than males. If you are Anorexic, you have:
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b. Bulimia Nervosa. The disorder can be in the form of Binge Eating and
Purging.
▪ Binge is you are eating an unusually massive amount of food very fast.
You may eat really fast even if you are not hungry. You cannot control
the binging, and may feel really embarrassed about it.
▪ Purging is the opposite of Binging when you get rid of the food through
intentional vomiting, taking pills or liquids to induce bowel movement,
exercising too much and eating very little or not at all
If you have Bulimia, you may not be overweight but you are extremely
conscious about how your body looks. Bulimia can cause damage to your throat,
teeth, stomach, and heart.
FYI
3. Broccoli contains twice the vitamin C of an orange and almost as much calcium
as whole milk, and the calcium is better absorbed!
4. Celery is the best vegetable source of naturally occurring sodium.
5. Pumpkin seeds are high in zinc, which is good for the prostate and building the
immune system.
6. Lemons are considered one of the world's healthiest foods - one lemon contains
your daily dose of vitamin C, it cleanses the liver, boosts your immunity and aids
in weight loss. Try adding it to a mug of warm water to kick start your day!
7. Eggs contain the highest quality food protein known. All parts of an egg are
edible, including the shell, which has high calcium content.
8. The mushroom is the only non-animal natural source of vitamin D.
9. Fast food restaurants use yellow, red, and orange because those are the colors
that stimulate hunger.
10. The average person can live about a month without eating any food, but can only
live about a week without water.
11. 97 percent of caffeine must be removed from coffee for it to be labeled
"decaffeinated."
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