Name: Tutor: Course: Date: Nutrition 1. Diet, health, nutrition and exercise, are of considerable importance to human beings. A healthy diet helps to maintain steady growth of the body and reduces long term diseases. A good diet contains all essential proteins, carbohydrates, vitamins and calcium in specific proportions that enable people to grow well and live healthy. Nutrition is what a person feeds on in order for the body to be immune to diseases related to poor health.
Having good health is not only eating a balanced diet, but also doing various exercises in order to shape the body, burn unwanted calories and unnecessary fats present in the body. The knowledge acquired from diet, health, nutrition and exercise is often used by individuals to formulate goals in line with their nutrition and good exercise schedules. A good working out schedule takes into consideration the time taken to work out, time of the day which the individual intends to do so, the type of exercises to be done and the amount of sets to be done. The goals to be achieved when using certain nutrition could be generated from person’s preferences in terms of food, fruit and drink. However, it is crucial to note the portions of vitamins, carbohydrates, proteins and calcium contained in what is being eaten.
The quantity of food eaten is also crucial to note because it helps in the creation of personal goals. Prior to having this information, an example of a goal related to nutrition and an exercising habit could be generated as follows; to cut down weight from 98 to 85 kilograms in 2 months by semi- sprinting a distance of 1.2 kilometers each day.
2. Beneficial information regarding doing exercises is, for instance, doing warm up exercises before starting the routine exercise. Warm up exercises prepare people psychologically and mentally for a routine exercise by activating the heart rate, raising circulation around vital body parts. There is a slight difference between warming up and stretching. A warm up is a physical and mental preparation of the forthcoming exercise while stretching focuses on aligning the muscles but is not a form of preparation but an exercise in itself. An example of a stretching exercise is someone standing with his or her feet apart and tries to reach for the left foot using the right hand. An example of a warm up exercise is someone jogging at a moderate speed for a short distance and back.
The two examples mentioned are both types of exercises, but they differ in that doing the warm up before the stretching is more efficient than starting to stretch immediately from rest. This is because the latter, in a way, shocks the heart and strains the muscles because they were not prepared for the stretching. It is also crucial to read food labels before purchasing any type of food. This is especially beneficial to people who have health conditions, for example, high cholesterol. Food labels usually contain information like the amount of serving and the concentration of various nutrients contained in that food.
The information is useful to people with conditions because it shows if the food is suitable for them. All the information gathered is extremely beneficial since it helps people to know what is crucial to their health concerning diet and food. It also gives people a choice when selecting an appropriate diet. Moreover, it gives them a guide when formulating a working out routine and the type of exercises for individuals with health conditions. The information gathered is very applicable to personal lifestyles. Individuals could apply the knowledge gained to make their own diet and timetable for doing exercise. This timetable and diet will help to increase immunity to diseases and increase stamina. The work out routine will also build the body proportionally and enhance an individual’s health.
3. Carbohydrates are important in the body because they add dietary fiber, provide energy, moderate blood glucose and prevent ketosis. They add four calories per gram and this information is essential if individuals want to know the amount of calories taken in their bodies per serving. Dietary fibers are specific carbohydrates that are indigestible and help in the removal of waste in the human body. Carbohydrates are found in foods like vegetables and fruits, and they help to reduce the chances of heart diseases and excess weight. Proteins are useful in to the human body. They facilitate growth, repair torn tissues, increase immunity, provide energy in the absence of carbohydrates, make essential enzymes and preserve muscles. Amino acids are contained in proteins, and they act as building blocks.
They are formed when proteins are disintegrated by the body. Some of the amino acids are useful while others are not because they are made by the body. Proteins could be extracted from milk and meat products. Fats are useful to the body. They help in providing taste, absorption of vitamins, growth and cushioning of body parts. According to the Dietary Reference Intakes published by the USDA, 20% – 35% of calories should come from fat. There are useful and harmful fats. The body already generates its own fat through excess calories.
Useful fats to the body are monounsaturated fats and polyunsaturated fats that are found oils and plant foods respectively. They enhance cholesterol levels reducing the chances of getting heart diseases. Harmful fats include saturated fat and Trans fat that come from animal food. According to Nelson J. K from the Mayo Clinic, Rochester, Minn.
Feb. 4, 2011, these fats increase low-density lipoprotein cholesterol levels, which increase the risk of cardiovascular disease. Supplements are crucial to the body especially in the world today. Most people find it hard to keep up with a balanced diet; therefore, supplements have been made specifically to restore this balanced diet.
The common ingredient in most supplements is beta-carotene. They enhance vision and maintain the body’s immunity at an average. Supplements are mostly contained in vitamins and vary according to the purpose that the user wants it to serve, for example, energy boost, loss of weight and reduced cholesterol. 4 & 5. Maintaining weight is essential to the human body. Maintaining weight helps in the prevention of various diseases and some physical or even mental conditions. A key lesson learnt from the study of this topic is that overweight people are more prone to bad health conditions, for example, heart disease and gallstones.
Overweight people also tend to have a low self esteem in most cases. Maintaining a healthy weight depends on the metabolism and habits of a person. It can also be as a result of the environment and genetics. Putting on lean mass is vital to both men and women.
It enables people to feel strong mentally and be more confident. The exercises involved in building lean mass gives people good health could also increase the lifetime years of someone. Being lean does not necessarily mean reducing weight.
People with lean muscle could engage themselves in more activities and reduce the likelihood of getting injuries or random body pains. A lean mass diet has more proteins than carbohydrates. According to Anthony Mychal, to ensure weight gain, most people overshoot their nutrient intake on “bulks.” They gain both muscle and fat, knowing that they will “cut” the fat later. Most “cuts,” however, alter both the training and nutrient intake. An example supporting this statement is people’s tendency to eat foods with excess protein with the aim of gaining lean mass. Without the appropriate exercise to support the food eaten, calories will not be burnt, leading to a rapid weight increase. This information is important to people’s health because it helps them to live longer and prevents body pains such as back pains and muscle pulls, just to name a few.
Individually, the information is useful in determining the reasons why the body is feeling unpleasant at times. It also helps in gauging fat loss and increasing self-esteem. It is also useful in determining the amount of time spent in the gym. From my neighborhood, I have learnt that doing exercise and maintaining a good diet is very essential.
It not only increases the physical health but also boosts self-esteem. There are many kinds of people in the society. All of them have different diets and different styles for working out. It is possible to know whose diet and working out schedule is more efficient by judging people’s appearances.
Working out in pairs or groups is crucial because it encourages motivation among members of the group and makes the exercise look simple. People in society find it easy to do exercises in small groups as partners so that they monitor each other’s progress. Gymnasiums are a perfect example of this because gym instructors have been employed to monitor progress of the trainees.