Nutrition: A Key To Wellness
Written by Dr. Kan Tuesday, 13 October 2009 03:38
Nutrition is the science of food and other substances as well as the action, interaction and balance of different nutrients in the body. Your body's essential nutrients include carbohydrates, fats, proteins, vitamins, minerals and water. Good nutrition helps you to digest, absorb, metabolize and excrete properly. It helps balance within the body's functions that leads to homeostasis. It may prevent illness such as diabetes, gingivitis, liver cirrhosis, cardiovascular disease and some cancers.
On the other hand, bad nutrition from eating too many sugar, fat, protein and dairy products compared to complex carbohydrates leads to having less energy. It imbalances the body's functions that may lead to diseases such as diabetes and heart diseases.
Water: The Building Block of Life
- Drink 6 to 8 glasses of water daily to sustain proper health
- Wake up to a glass of water, instead of a cup of coffee. Your body needs to be replenished after a night’s sleep
- When exercising, drink water before you feel thirsty
- Recognize the signs of dehydration: headaches, fatigue and dryness of the eyes
- Especially during airline travel, drink plenty of water and fruit juices and avoid alcohol and caffeinated drinks because they boost your body’s dehydration rate
Good vs. Bad Fat
All oils are 100 percent fats and one tablespoon contains about 120 calories. Fat can be broken down into the following four types:
- saturated
- polyunsaturated
- monounsaturated
- hydrogenated
Two of these fats – polyunsaturated and monounsaturated fats – are good for your body in small doses. Others – saturated and hydrogenated fats – add only cholesterol and calories. Watch out for that char kuay teow and fried carrot cake you may be taking every week.
Tips For Healthy Food Preparation
- Instead of frying foods, try microwaving, steaming, braising, boiling, barbecuing, roasting, baking, poaching or stewing
- Trim the visible fat from meats, which includes removing the skins from poultry before cooking
- Substitute flavours for salt and butter. Try sauces, dressings and marinades comprising of plain, low or nonfat yogurt, lemon juice or vinegar, herbs and spices
