Nutrition and Diet
Nutrition and Diet Human nutrition entails the consumption of nutrients in the required amount for good health and growth. Poor nutrition results in malnutrition, which is a major cause of disabilities and deaths worldwide. Good nutrition can be achieved by taking all the necessary components through a well-balanced diet. Web of Nutrition https://www.webofnutrition.com/
Nutrition and Diet
Human nutrition entails the consumption of nutrients in the required amount for good health and growth. Poor nutrition results in malnutrition, which is a major cause of disabilities and deaths worldwide. Good nutrition can be achieved by taking all the necessary components through a well-balanced diet.
Web of Nutrition
https://www.webofnutrition.com/
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[<strong>Nutrition</strong> And<br />
<strong>Diet</strong>]<br />
Learn from us, be healthy <strong>and</strong> fit<br />
Human <strong>Nutrition</strong><br />
Human nutrition entails the consumption of<br />
nutrients in the required amount for good health<br />
<strong>and</strong> growth. Poor nutrition results in malnutrition,<br />
which is a major cause of disabilities <strong>and</strong> deaths<br />
worldwide. Good nutrition can be achieved by<br />
taking all the necessary components through a<br />
well-balanced diet.<br />
Web of <strong>Nutrition</strong><br />
www.webofnutrition.com
<strong>Nutrition</strong> 101<br />
<strong>Nutrition</strong> 101: 30 World’s Most Nutritious Foods You Should<br />
Eat!<br />
What is Human <strong>Nutrition</strong>?<br />
Human nutrition entails the consumption of nutrients in the required amount for good health<br />
<strong>and</strong> growth. Poor nutrition results in malnutrition, which is a major cause of disabilities <strong>and</strong><br />
deaths worldwide. Good nutrition can be achieved by taking all the necessary components<br />
through a well-balanced diet.<br />
“You are what you eat.”A healthy diet is also determined by processing, palatability of various<br />
foods <strong>and</strong> availability. Good nutrition has immense benefits to your body including:<br />
<br />
<br />
<br />
<br />
Boosting your immunity- a healthy diet will lower your risk of obesity, diabetes, cancer<br />
<strong>and</strong> heart disease.<br />
Helps in children’s growth <strong>and</strong> brain development<br />
Higher energy levels <strong>and</strong> better mood- a healthy diet is a healthy brain. A healthy diet is<br />
associated with lower cases of depression.<br />
Improving your body image<br />
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What are Nutrients?<br />
Nutrients are molecules obtained from food that organisms need for growth, energy,<br />
development, <strong>and</strong> reproduction. There are seven main classes of nutrients: water, minerals,<br />
fiber, carbohydrates, vitamins, fats, <strong>and</strong> protein. These nutrients are either categorized as<br />
macro nutrients or micro nutrients.<br />
Macro nutrients<br />
They include carbohydrates, water, proteins, fats, <strong>and</strong> fiber. Your body needs them in relatively<br />
large amounts.<br />
1. Carbohydrates<br />
They provide energy to the body. Carbohydrates can be classified into polysaccharides,<br />
disaccharides <strong>and</strong>, monosaccharides based on the sugar (monomer) units they contain. A<br />
monosaccharide is a basic unit.<br />
Simple carbs are quickly absorbed resulting in increased blood-sugar levels. High blood-sugar<br />
levels in the blood are linked to cardiovascular diseases. It is therefore important to regulate<br />
your intake of carbohydrates. Some foods enriched with carbohydrates include bread, cereal,<br />
grains, pasta c<strong>and</strong>y <strong>and</strong> sugary drinks like soda.<br />
2. Fats<br />
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Fats are classified into unsaturated <strong>and</strong> unsaturated fats. A study has discovered that<br />
unsaturated fats, intake leads to better health. Monounsaturated fats improve the blood<br />
cholesterol levels which could lower the risk of diabetes 2 <strong>and</strong> heart disease.<br />
Polyunsaturated fats are mostly found in plants. They also improve cholesterol levels in the<br />
blood. Omega-3 fatty acids could especially be important for your heart.<br />
Saturated fats, found in animal sources including poultry, red meat, <strong>and</strong> dairy products should<br />
be avoided. Trans-fat which can be naturally found in certain foods in low amounts or from<br />
partial hydrogenation (a method of food processing) increases the bad cholesterol in the blood.<br />
3. Proteins<br />
Proteins are responsible for the cellular structure. They are crucial for tissue formation such as<br />
muscles. This explains the intake of protein shake <strong>and</strong> protein bars by bodybuilders.<br />
A protein molecule contains amino acids whose components are nitrogen <strong>and</strong> sulphur in<br />
others. For the production of new proteins, the body needs amino acids. Some amino acids can<br />
be produced in the body bust others come from your diet. Some foods with high levels of<br />
protein include fish, eggs, meat, <strong>and</strong> beans.<br />
4. Fiber<br />
<strong>Diet</strong>ary fiber is some carbohydrates that the body cannot digest. It is groped in two insoluble<br />
<strong>and</strong> soluble fiber. Cellulose is the main component of insoluble dietary fiber which is insoluble<br />
in water.<br />
Soluble dietary fiber includes esters, resistant starches, waxes, <strong>and</strong> other water-soluble<br />
carbohydrates. Legumes, whole grains, vegetables, <strong>and</strong> fruits are excellent sources of fiber.<br />
Fiber is important for better bowel function, weight management, <strong>and</strong> controlled blood sugar<br />
levels.<br />
5. Water<br />
60% of the human body weight is water. You need to stay hydrated to achieve maximum body<br />
performance. Water helps in various processes such as digestion, regulating body temperature,<br />
removing toxins <strong>and</strong> waste <strong>and</strong> protecting your joints, spinal cord, <strong>and</strong> tissues.<br />
Micro nutrients<br />
They include minerals <strong>and</strong> vitamins.<br />
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1. Vitamins<br />
Vitamins are necessary for healthy growth <strong>and</strong> development. Your body requires 13 vitamins;<br />
Vitamin A, Vitamin C, Vitamin E, Vitamin D, Vitamin K, <strong>and</strong> the B vitamins. You obtain most of<br />
the vitamins from food. Your skin can synthesize Vitamin D when UV radiation is present.<br />
Vitamin deficiency could lead to conditions like scurvy, goitre, osteoporosis, premature aging,<br />
<strong>and</strong> poor immune system. Fresh fruits <strong>and</strong> vegetables are great sources of vitamins.<br />
2. Minerals<br />
<strong>Diet</strong>ary minerals comprise of chemical elements needed excluding hydrogen, nitrogen, oxygen,<br />
<strong>and</strong> carbon. Minerals are necessary for converting food consumed to energy, strong teeth <strong>and</strong><br />
bones <strong>and</strong> controlling your body fluids outside <strong>and</strong> inside the cells.<br />
Essential <strong>and</strong> non-essential nutrients<br />
Essential nutrients are the nutrients you get from the food you eat. They are necessary for a<br />
healthy life. They include vitamins, fats, minerals, carbohydrates, <strong>and</strong> proteins.<br />
Non-essential nutrients are still a requirement in your body. They can be synthesized by the<br />
body. They include some vitamins, fiber, essential, <strong>and</strong> cholesterol. In some cases, you may<br />
require a daily intake of some non-essential nutrients.<br />
Health<br />
5 Tempting Foods Bad for Your Brain; [Bad on Memory,<br />
Concentration, Mood, etc.]<br />
Not all foods are good for the brain. Various foods have a negative impact on your brain,<br />
affecting your mood, memory <strong>and</strong> increasing the risk of brain-related conditions like dementia.<br />
You can lower your probability of having these conditions by eliminating some foods bad for<br />
brain from your diet. Here’s a list of the worst brain foods.<br />
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1. Refined Carbohydrates<br />
Refined carbs include highly processed grains <strong>and</strong> sugars. They have a high hypoglycemic index<br />
(GI) meaning they are quickly digested leading to a spike in blood sugar as well as insulin levels.<br />
When eaten in larger amounts, refined carbs raise blood sugar levels which could impair the<br />
brain.<br />
Based on research, a meal with a high glycemic load could impair memory in adults <strong>and</strong> kids.<br />
Students who took large amounts of refined sugar <strong>and</strong> fat were found to have poorer memory<br />
compared to those that consumed lower amounts.<br />
Poor memory may be caused by the inflammation of hippocampus; a brain part that affects<br />
various memory aspects <strong>and</strong> also responsiveness to fullness <strong>and</strong> hunger. Inflammation is a<br />
major risk factor for brain degenerative diseases such as dementia.<br />
One study based on elderly people showed that those who obtained more than 58% of daily<br />
calories from carbs posed a double risk of dementia <strong>and</strong> mental impairment. However, this also<br />
contradicts with findings of another study published in the journal Cell Reports showing that<br />
unrestricted low-protein, high-carb diets have similar protective benefits for the brain as calorie<br />
restriction, which is known for its longevity benefits although not sustainable in<br />
humans. Refined carbohydrates may negatively affect the brain in other ways.<br />
Research found that kids between age 6 <strong>and</strong> 7 on diets with a lot of refined carbs had lower<br />
scores in nonverbal intelligence. However, the research study does not confirm if the lower<br />
score was caused by consuming refined carbohydrates.<br />
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2. Sugar-sweetened Drinks<br />
Sweetened drinks are another class of foods bad for brain. They include energy drinks, soda,<br />
fruit juice, <strong>and</strong> sports drinks. Increased intake of sugar-sweetened drinks not only has a<br />
negative impact on your brain but also increase your chances of suffering from heart disease<br />
<strong>and</strong> diabetes. They are not only foods bad for brain, but they also lead to a significant weight<br />
increase.<br />
High consumption of sugary drinks makes you susceptible to type-2 diabetes which increases<br />
the risk of developing Alzheimer ’s. Additionally, high sugar levels may be a risk factor for<br />
dementia. Most sugar-sweetened drinks comprise of 45% glucose <strong>and</strong> 55%fructose.<br />
High intake of fructose could cause insulin resistance in your brain <strong>and</strong> a reduction in memory,<br />
brain function, the formation of neurons <strong>and</strong> learning. A study on rats showcased impaired<br />
memory <strong>and</strong> brain inflammation as a result of high sugar intake.<br />
Rats that fed on high-fructose diets featured weight gain, memory impairments, a greater risk<br />
of metabolic-related disorders <strong>and</strong> bad blood sugar control. Although further research is<br />
needed, scientists suggest that high fructose intake from sugar-sweetened drinks might have<br />
more negative impacts on the human brain than sugar.<br />
Healthier alternatives to sugar-sweetened drinks include vegetable juice, unsweetened ice tea,<br />
water, <strong>and</strong> Greek yogurt.<br />
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3. Alcohol<br />
Excessive consumption of alcohol has bad effects on your brain. It may result in metabolic<br />
changes, reduced brain volume, <strong>and</strong> neurotransmitters disruption. In most cases, alcoholics<br />
have low levels of Vitamin B1.<br />
Vitamin B1 deficiency may lead to Wernicke’s encephalopathy, a brain disorder that could<br />
develop to Korsakoff’s syndrome. The syndrome is characterized by severe brain damage<br />
including unsteadiness, confusion, memory loss <strong>and</strong> disturbances in eyesight.<br />
READ <strong>Nutrition</strong> 101: 30 World's Most Nutritious Foods You Should Eat!<br />
Excessive alcohol intake effects are not limited to alcoholics. “Binge drinking” can make the brain<br />
interpret emotional cues differently which may lead to alcohol-related aggression.<br />
During pregnancy, alcohol consumption may have worse effects on the unborn baby. Their<br />
brain is developing <strong>and</strong> alcohol toxic effects could cause developmental disorders including<br />
fetal alcohol syndrome.<br />
Alcohol intake has damaging effects on teenagers as their brains are yet to develop fully. They<br />
may have abnormal brain function, <strong>and</strong> structure leading to behavioral changes.<br />
Mixing energy drinks with alcohol may result in higher rates of risky behavior, impaired driving,<br />
binge drinking, <strong>and</strong> alcohol dependence. Consuming large amounts of alcohol just before bed<br />
may lead to poor sleep quality, posing a risk of sleep deprivation?<br />
Consume alcohol moderately to improve your heart health <strong>and</strong> reduce the risk of diabetes.<br />
Teenagers <strong>and</strong> pregnant women should not drink.<br />
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4. Fish with High Mercury Levels<br />
Here , we are not talking about all fish. Only high mercury containing fish are foods bad for<br />
brain. This is because mercury, a heavy metal, is a neurological poison that lasts for so long in<br />
the body. Long-lived fish are more likely to accumulate mercury. For this reason, seafood is the<br />
number one source of mercury in people. Mercury spreads all over the body after consumption<br />
with the highest concentration in the liver brain <strong>and</strong> the kidney. It also affects the placenta <strong>and</strong><br />
the fetus in pregnant women.<br />
The effects of mercury include disruption of the nervous system as well as stimulation of<br />
neurotoxins leading to brain damage. Mercury toxicity may cause a disruption on brain<br />
development in unborn babies <strong>and</strong> young kids. This poses a risk of developmental delays<br />
including cerebral palsy.<br />
READ <strong>Nutrition</strong> 101: 30 World's Most Nutritious Foods You Should Eat!<br />
Remember, Fish is one of the good foods for the brain. So, in order not to miss out from the enormous<br />
health benefits <strong>and</strong> nutrients you can get from fish, the trick is to choose lower-mercury fish <strong>and</strong><br />
seafood, while avoiding the higher-mercury fish. Lower mercury sea fish include salmon, shrimp, cod,<br />
<strong>and</strong> sardines. Higher-mercury fish you should avoid or eat sparingly include, tile fish from the Gulf of<br />
Mexico, shark, swordfish, <strong>and</strong> king mackerel.<br />
5. Highly Processed Foods<br />
These are foods bad for brain because they have high sugar levels, more fats, <strong>and</strong> salt. Some<br />
examples include sweets, microwave popcorn, chips, instant noodles, <strong>and</strong> ready-made sauces.<br />
These foods are low in nutrients <strong>and</strong> high in calories. They lead to negative brain health <strong>and</strong><br />
weight gain<br />
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People who consumed high levels of [processed food is found to have fat surrounding various<br />
organs which leads to brain tissue damage. Decreased brain tissue may cause metabolic<br />
syndrome <strong>and</strong> insufficient blood supply to the brain.<br />
Avoid highly processed foods. Replace them with whole foods <strong>and</strong> the Mediterranean –style<br />
diet for a healthier brain.<br />
As seen above, many foods, instead of helping you to maintain a healthy brain will just<br />
negatively affect it. We call these bad foods for brain. By avoiding these foods in your daily diet,<br />
you can, therefore, be able to maintain the health of your brain as well as preserve its alertness,<br />
mood, <strong>and</strong> memory.<br />
Kitchen & Dining<br />
How To Use Air Fryer Perfectly [3 STEPS, TIPS <strong>and</strong><br />
Common MISTAKES]<br />
1. Preparing for air frying.<br />
Now after you’ve already bought your air fryer <strong>and</strong> you’re ready to try it out , these are just a<br />
few things you should do as you prepare for your first ever air frying to the first timers <strong>and</strong> to<br />
the oldies , just a few things you should incorporate to your routine.<br />
Just before you go ahead <strong>and</strong> begin your air frying adventure, there are some things you should<br />
first ensure.<br />
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Read manual. I can’t emphasize enough on this. You know it is there for a purpose,<br />
when the manufacturer put it there for a purpose. So read it. It will guide you on how to<br />
effectively use your newly purchased appliance. Familiarize yourself with the dos <strong>and</strong><br />
don’ts listed <strong>and</strong> look out for any tips.<br />
Check out for any free recipes. Some air fryers come with a free recipe book so as you<br />
unpack your air fryer look out for this. Who doesn’t love new recipes especially those<br />
that come free!<br />
Get right position for air fryer. Positioning is very important. Find a position out of<br />
clutter <strong>and</strong> with a little preparation space around it just as you need around your stove.<br />
Position it near a socket for ease of use.<br />
Turn your air fryer on. Well this one may sound so obvious but trust me, in the midst of<br />
excitement to try it out or just exhaustion, some of us may just forget to switch it on.<br />
Familiarize yourself with the setting. Just how much heat can this air fryer h<strong>and</strong>le, are<br />
there any special features? Get to know it all as different heat setting cook food<br />
differently.<br />
Have an idea of what you want to cook <strong>and</strong> how you want it. Having an overall idea of<br />
your end product helps a lot in underst<strong>and</strong>ing just how to cook it <strong>and</strong> what settings to<br />
use.<br />
Preheat before adding food. This is another golden rule on how to use air fryer. Don’t<br />
forget to preheat before the actual cooking for about 2 to 3 minutes.<br />
2. During air frying.<br />
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Add water. This particularly advised when cooking foods with lots of fat like pork or<br />
even when you just want some thick stew in your food. Water should be added from<br />
time to time in small proportions in the food drawer of your air fryer.<br />
Don’t overcrowd the food basket. Give your food space to soak in the spices <strong>and</strong><br />
perhaps the marinade. Overloading often results in undercooked foods or soggy food.<br />
Turn the food when it has cooked halfway. Just like you would normally do in your<br />
cooking, you have to give the other side time to cook too <strong>and</strong> evenly at that.<br />
Open the air fryer from time to time just to check for doneness. This is particularly with<br />
meat; different kind cook at different rates.<br />
Wobble your air fryer basket gently to prevent any sticking. This also aids in evenly<br />
cooking of the food. This also works to rearrange the ingredients hence better crispiness<br />
<strong>and</strong> browning<br />
Spray oil regularly. This is because after a while to oil will sink into the food there<br />
spraying a little oil will help in crisping of the food. This also helps stock sticking. Be<br />
careful not to go overboard with the oil.<br />
3. After air frying.<br />
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Don’t be in a rush to dispose of the spicy juices in your air fryer’s food drawer. This is<br />
simply because it can be used as marinade or added to your broth to make it tastier.<br />
Clean immediately after use. Laziness aside mates. Far far aside. This maintenance tip<br />
will increase the life of air fryer <strong>and</strong> also avoid any stickiness from the oil <strong>and</strong> food<br />
remnants.<br />
Use the air fryer to dry itself. Once you’ve cleaned your air fryer, switch on to a low heat<br />
setting <strong>and</strong> let it dry itself. Genius right.<br />
READ Ultimate Air Fryer FAQ - Answers To 20 Air Fryer Frequently Asked Questions<br />
General tips on how to use air fryer effectively.<br />
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Adjusting your cooking temperature. Cooking with just the normal temperature may<br />
bring rather boring food. Turn up the heat <strong>and</strong> let it cook to perfection. Reducing heat is<br />
also a cool trick as it lets food cook slowly <strong>and</strong> you all know what they say about food<br />
that cooks slowly, it soaks in all the creamy <strong>and</strong> spicy tastes.<br />
Use oil sparingly. Remember this is the healthier alternative of cooking, so don’t overdo<br />
the oiling. Everything in moderation they say, isn’t it?<br />
Make French fries as often as you can. In case you are wondering why? Well you just<br />
listen to me <strong>and</strong> tell me if you’ve had such crunchy fries yet so healthy. Don’t be left<br />
behind, make your fries <strong>and</strong> join the trend.<br />
Accessorize! Yes, you heard me right. Get the right accessories for different cooking<br />
techniques. You don’t have to give up your skewer. Buy a multi-purpose rack for that<br />
<strong>and</strong> a cake barrel for your sweet tooth adventures, make the most of surface for<br />
cooking using a Metal holder <strong>and</strong> for those moist richly flavored homemade pizzas get a<br />
pizza pan.<br />
Invest in kitchen spray bottle. I just prefer spraying oil that pouring it on the food. Not<br />
only does it evenly distribute the oil, you also avoid the risk of using too much of it.<br />
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Toothpick trick. The air fryer has a very powerful fan therefore when cooking light foods,<br />
use a toothpick to hold them down from being blown out of place.<br />
Use the right technique in order to achieve crunch food. Using the right technique in<br />
breading without skipping a step will avid the air fryer’s powerful fan from blowing away<br />
the breadcrumbs. Coat well with eggs <strong>and</strong> breadcrumbs <strong>and</strong> repeat it while firmly<br />
pressing the crumbs into the flesh.<br />
Be creative! Use different recipes, use different cooking techniques. Unless you try<br />
something new, you’ll never discover the different delicacies waiting to be discovered.<br />
Read More<br />
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