Professional Documents
Culture Documents
Food and Nutrition
Food and Nutrition
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Diseases and Condition
Influenced by Nutrition
• Many health conditions are
used and/or affected by food
and nutrition: Some are directly
caused by food, such as “food
poisoning” or bacterial
infections from contaminated
food.
Other conditions affected by food and
nutrition include:
• Hypertension: Salt intake affects blood pressure.
• Heart diseases/high cholesterol: Fatty foods and
partial hydrogenated oils can create plaque in
arteries.
• Osteoporosis: Low calcium, low vitamin D and
excess fat can result in fragile bones.
• Certain cancers: a poor diet and obesity are
associated with increased risk of breast, colon,
endometrial, esophageal and kidney cancers.
• Nutrient-rich (or nutrient-dense) foods
contain a lot of vitamins and minerals and few
calories. They also are low in sugar, sodium,
starches, and bad fats. Your body needs
vitamins and minerals, known as
micronutrients.
• They nourish your body and help keep you
healthy. They can reduce your risk for
chronic diseases. Getting them through food
ensures that your body can absorb them
properly.
•You should choose a diet made up of nutrient-
rich foods. Try to eat a variety of foods to get
different vitamins and minerals. Foods that
naturally are nutrient-rich include fruits and
vegetables. Lean meats, fish, whole grains,
dairy, legumes, nuts, and seeds also are high
in nutrients.
According to the U.S. Department of Agriculture (USDA), adult Americans may not get enough of
the following micronutrients.
All of the above foods are good choices.
Below are suggestions for changing
your diet to be more nutrient-rich.
• Grains
Whole-grain foods are low in fat.
They’re also high in fiber and complex
carbohydrates. This helps you feel full
longer and prevents overeating. Check the
ingredient list for the word “whole.” For
example, “whole wheat flour” or “whole oat
flour.” Look for products that have at least
3 grams of fiber per serving. Some
enriched flours have fiber, but are not
nutrient-rich.
Fruits and Vegetables
•Fruits and vegetables naturally are low in fat.
They add nutrients, flavor, and variety to your
diet. Look for colorful fruits and vegetables,
especially orange and dark green. If you can,
choose organic produce. It is free of pesticides
and can contain more vitamins and minerals.
Meat, poultry, fish, and beans
Beef, pork, veal, and lamb
• Choose low-fat, lean cuts of meat. Look for the
words “round,” “loin,” or “leg” in their names.
Trim outside fat before cooking. Trim any inside,
separable fat before eating.
• Baking, broiling, and roasting are the healthiest
ways to prepare meat. Limit how often you eat
beef, pork, veal, and lamb. Even lean cuts
contain more fat and cholesterol compared to
other protein sources.
Dairy and Dairy substitutes
•Choose skim milk, low-fat milk, or
enriched milk substitutes. Try replacing
cream with evaporated skim milk in
recipes and coffee. Choose low-fat or
fat-free cheeses.