Food is Essential for Every Day Living

Everyone needs food/nutrient to nourish our bodies. Food plays an integral role in the survival and development of each individual. It would be impossible for our bodies to function without it.

Without food our bodies would be unable to build and repair
tissues, stay warm, reproduce and maintain the body’s organs to carry out its function properly.

The amount of food one consumes will greatly determine their health status. Eating the right nutrients in the correct proportion will enable individuals to maintain desired body weight recover from illness quickly and prevent certain disease.

Good Nutrition is essential for:

Survival
Physical growth
Mental development
Performance and Productivity
Health and Well-being

What does it mean to eat healthy?

Eating healthy means you must consume a variety of foods from each food group in moderate portions without getting too many calories or too much of any one nutrient in relation to what the body needs

What are calories?

Calories are units of measurement that are used to determine the amount of energy you get from food.

What are nutrients?

Nutrients are substances that provide nourishment and assist the body in it’s growth and development.

Essential nutrients are:

Protein

Carbohydrate

Vitamins,

Minerals

Water

Fibre

Carbohydrate

The body’s main source of energy isderived from carbohydrates. In addition to energy, some carbohydrates are rich in fibre.

Fat

Fat plays a very important role in the body. It serves as a cushion for the vital organs in the body. It also helps the body to absorb certain vitamins. Fat is the most concentrated form of energy, our bodies need it in small amount.

Vitamins and Minerals

Minerals and vitamins play a vital role in the body. Needed in small amounts, these nutrients helps speed up chemical reaction that the body needs to function properly, maintain itself and stay healthy. They also help to protect the body from certain diseases.

Protein

Proteins are needed to help build and repair our body tissues. The body also uses protein as a secondary source of energy when there are no carbohydrates or when carbohydrates are unable to provide sufficient energy.

Water

Water plays a vital role for the survival of each individual. It is impossible to survive without it. It is possible to

survive if you go weeks or months without consuming food. However it is impossible for you to go more than eight days without drinking water.

Water is the main source through which oxygen and nutrients is transported throughout the body, it is the means by which the body removes waste in the form of sweat and urine.

What food should I consume to get the nutrients the body needs?

Eat a variety of foods. There are no good or bad foods, only good or bad diets. Choose foods from the six food groups, based on their nutritional content.

Staples

Staples provide mainly carbohydrates and some protein. Some examples of staples are: green banana, bread, breadfruit, biscuits, cassava, cornmeal, plantain and rice.

Peas and Beans

Mainly provide carbohydrate and protein. For example red peas, peanuts, broad beans, gungo peas, and split peas.

Food from Animals

Provide protein, minerals, and fats. These foods include fish, sardines, mackerel, meats, cheese, milk and eggs.

Vegetables

Provide mainly vitamins and minerals. This includes foods like broccoli,cabbage, callaloo, carrots, cauliflower,lettuce, pac choi, pumpkin, tomatoes, and turnips.

Fruits

A rich source of vitamins and carbohydrates. Fruits include oranges, grapefruit, ripe bananas, apples, mangoes, cherries, soursop, plums and guineps.

Fats and Oil

These are foods that provide mainly energy. They include corn oil, soya oil, margarine and butter.

Guidelines for healthy eating

Breakfast is the most important food of the day. It is recommended that you consume the largest meal at this time because more activities are done during the morning and daytime allowing us to burn more calories.

• Reduce daily intake of sugary and salty foods in your diet. These include: rock cakes, cakes, jams, sweets, banana chips drops, greater cake, box drink, sodas and others.
  
• Increase your intake of fruits and vegetables.
  
• Try to reduce fats, oils and salad dressings that are high in cholesterol.
  
  Bake, boil, broil jerk or grill meat instead of frying them.
  
• Drink water everyday (Recommended 8 glass per day)
  
• Increase your fibre intake