FOOD GROUPS AND NUTRITION | HOME SCIENCE | LEC 61 | UGC NET | BY ADITI MAAM

FOOD GROUPS AND NUTRITION | HOME SCIENCE | LEC 61 | UGC NET | BY ADITI MAAM

What are the five food groups?
Fruit and vegetables
Starchy food
Dairy
Protein
Fat

Fruit and vegetables
You should eat at least five portions of fruit and vegetables a day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.

Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.

It’s easy to get your five a day if you spread your portions through the day.

What counts as a portion of fruit and vegetables?
1 apple, banana, pear, orange or other similar sized fruit
2 plums or similar sized fruit
Half a grapefruit or avocado
1 slice of large fruit like melon or pineapple
3 heaped tablespoons of vegetables
3 heaped tablespoons of fruit salad or stewed fruit
A dessert bowl of salad
These foods and drinks also count as one portion, but you can only count them once each day:

3 heaped tablespoons of beans or pulses
1 heaped tablespoon of dried fruit like raisins or apricots
150ml of fruit juice or smoothie.

Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.

Nutrition
Nutrition is the study of how food affects the body and encompasses the type, amount, and timing of food intake. Proper nutrition is essential for overall health and wellness and can play a critical role in the prevention and management of many chronic health conditions.

What is nutrition?
Nutrition is the study of how food affects the body. It encompasses the type, amount, and timing of food intake, and how these factors impact the growth, repair, and functioning of the body's cells, tissues, and organs. Good nutrition is essential for good health, and can play a key role in the prevention and management of many chronic health conditions.

A balanced diet is one that provides the body with all the essential nutrients it needs to function properly. These essential nutrients include carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient plays a specific role in the body, and it is important to consume a variety of foods in order to obtain all of them. For example, carbohydrates provide energy, while proteins help build and repair tissues. Fats, although often thought of as unhealthy, are also an important source of energy and are necessary for the absorption of certain vitamins.

The type and amount of food an individual needs will vary depending on their age, sex, weight, and level of physical activity. It is important to consume a variety of foods from each of the food groups, such as fruits and vegetables, grains, proteins, and dairy, to ensure adequate nutrient intake. Additionally, it is important to limit the intake of foods high in unhealthy fats, added sugars, and salt, as these can increase the risk of chronic health conditions such as heart disease, stroke, and type 2 diabetes.

How can nutrition impact overall health?
Nutrition plays a critical role in overall health and wellness. Adequate and balanced nutrition can impact a person's health in the following ways:

Strengthening the immune system: Consuming a diet rich in vitamins and minerals, such as vitamins C and D, and zinc, can help support the immune system and reduce the risk of illness and infection.
Promoting heart health: A diet that includes healthy fats, such as those found in nuts, seeds, and fatty fish, can help lower cholesterol levels and reduce the risk of heart disease.

Improving mental health: A diet that includes a variety of foods, including fruits and vegetables, whole grains, and lean proteins, has been linked to improved mental health and reduced risk of depression and anxiety.
Reducing the risk of chronic disease: Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins, and low in unhealthy fats, added sugars, and salt, has been shown to reduce the risk of chronic health conditions, such as heart disease, type 2 diabetes, and certain types of cancer.


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