Walking in Beauty
National Nutrition Month® By Katie Sharpton The month of March is dedicated to nutrition, Registered Dietitian Nutritionists, and your health. Nutrition is referred to as energy which is obtained from food consumed which is necessary for health and growth. Nutrients are found in the food we consume and our bodies need them in order to maintain health. The seven essential nutrients are carbohydrates, proteins, fats, vitamins, minerals, fiber, and water. Carbohydrates provide energy in the
form of calories. This is the body’s main source of fuel because it is easily converted into energy. The main sources of carbohydrates are bread, wheat, rice, and pasta. If you have diabetes, the simple carbohydrates such as honey, sweet fruits, and biscuits should be consumed in smaller quantities. About 1035% of calories should come from protein, which is needed in our diets for growth and to improve immune functions. The main sources of protein include meats, chicken, lentils, beans, and nuts. Fats and oils are concentrated sources of energy. Fats are classified into
two parts: saturated and unsaturated. Saturated fats are usually solid and are cool temperatures, and consuming too much can cause heart related problems. Unsaturated are usually liquid at room temperature and are known as the healthy fats. The Omega-3 fats from fish, oils such as olive, canola, or avocado are all great sources for unsaturated fats. Water is essential in our diet in order for our body to make cells, sweat, and do other essential body processes. Because of this, we cannot live without water for more than a few days. Vitamins are necessary for the body to function normally, which implies that they are a vital element in the diet. Vitamins are classified into two groups: fat-soluble and water-soluble. Vitamins A, D, E, and K are soluble in fats and are utilized only if there is enough fat in the body. Water-soluble vitamins are B, C, and folic acid, and cannot be stored in the body. The best sources of vitamins and minerals can be found in fruits and vegetables. Minerals ensure the health of your bones, teeth, and soft tissues. Examples include iron, calcium, and potassium. Good nutrition does not have to be overwhelming. Find your routine of a healthy diet by setting goals. Every small change helps in your journey of health. Visit with a Registered Dietitian to help direct you. Registered Dietitian Nutritionists are food and nutrition experts and are committed to improving the health of their communities. They work throughout the community in hospitals, schools, fitness centers, and more. How can you be involved in National Nutrition Month®? Week by week, try a new fruit or vegetable! In addition, you can attend cooking classes with friends and family or start a school garden. The Academy of Nutrition and Dietetics encourages everyone to “Eat Right, Bite by Bite.”
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March 2020
