Daily Diet and Nutrition
Unique to You: Body Composition and Weight
How much should a healthy person weigh? The answer is not as straight-forward as you might think.
Your body composition is made up of various elements, such as muscle, bone, fat, water, skin, etc. All of the parts that make up your body contribute to your overall weight, even the helpful bacteria that naturally exist throughout your body. However, some parts of your body composition contribute more to your weight than others. For example, bone and muscle generally weigh more than fat tissue. And mild or temporary weight gain can sometimes be attributed to water retention.
Therefore, body weight alone is usually not a strong determining factor for fitness and health. You must also take into account your unique body composition. For instance, if you build muscle and reduce your percentage of body fat, you might actually gain weight if you were lean to begin with. Contrary to popular media, there is no ideal body type or composition. Healthy people come in a variety of shapes, sizes, and body compositions.
Amino Acids
Your hair, skin, nails, and muscles mainly consist of proteins. Proteins are necessary to form hormones, antibodies, and other important molecules in the body. They help the body repair existing cells and construct new cells.
Proteins consist of chains of molecules known as amino acids. There are approximately twenty different amino acids needed for body proteins. Nine of the amino acids cannot be created by the human body. These amino acids are referred to as essential amino acids. The remaining amino acids that the body is able to create are referred to as nonessential amino acids.
If the body is missing a nonessential amino acid needed to produce a protein, it will create it. If an essential amino acid is needed, it must be supplied by the diet. If the body does not receive the essential amino acids that it needs, proteins can break down. This can result in muscle loss and complications with cell repair.
Protein is found in animal foods, such as meat, eggs, and dairy products. Good sources of plant protein include beans, lentils, nuts, seeds, peas, quinoa, and soy products such as tempeh or tofu.
Fat-Soluble Vitamins
Vitamins are a type of nutrient needed in small amounts by the body to promote growth and maintain health. Vitamins are categorized according to their ability to dissolve in fat or water. A vitamin that is classified as fat-soluble is able to dissolve in fat and can be stored in the body’s fat tissue for long periods of time. There are four fat-soluble vitamins needed by the body to function properly. In this interactivity, click each of the tabs to learn more about four important fat-soluble vitamins. Click the player button to begin.
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Water-Soluble Vitamins
Vitamins are a type of nutrient needed in small amounts by the body to promote growth and maintain health. Vitamins are categorized according to their ability to dissolve in fat or water. A vitamin that is classified as water-soluble is able to dissolve in water after entering the body. As a result, water-soluble vitamins cannot be stored in the body for future use. The body needs nine water-soluble vitamins to perform properly. In this interactivity, you will explore nine important water-soluble vitamins. Click the player button to begin.
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The Role of Vitamin and Mineral Supplements
Eating well-balanced meals is an important part of maintaining a healthy lifestyle. The United States Food and Drug Administration, also known as the FDA, recommends that individuals consume specific amounts of nutrients each day in order to achieve optimum health. For more information on recommended daily values, visit the FDA website.
Most individuals are able to receive all of the necessary vitamins and minerals from their diets. Individuals who determine that they are not consuming the recommended amounts of nutrients each day may choose to take vitamin and mineral supplements. Consult a medical professional before consuming any vitamin or mineral supplement.
Daily Values
If you have ever looked at the label of a food product, you may have noticed the nutrition facts. Nutrition facts include information on the amount of nutrients, such as carbohydrates, proteins, and fats that are contained in a food product. Do not confuse the nutrition label with the ingredients list, which is usually found near the nutrition label. The United States Food and Drug Administration, also known as the FDA, has established recommendations for the amounts of nutrients, including proteins, fats, carbohydrates, vitamins, and minerals, that an individual should consume each day.
Reading the nutrition label of a food product allows you to determine the amount nutrients in the product (for example, milligrams of sodium or grams of fiber). You will also be able to determine what percentage of the daily recommended values of vitamins and minerals are included in your food.
One of the most common difficulties consumers have with using nutrition labels correctly is understanding the serving size. Make sure to look at the serving size of the food product first and then decide how much of the product you should (or should not) consume based on the serving size. For instance, if the serving size is one cookie, but you know that you will eat four cookies, then you need to multiply the amount of fat, sugar, sodium, protein, etc. by four.
Visit the FDA website for more tips on reading the Nutrition Facts label. You can also visit the National Institutes of Health website to view the FDA's recommended daily values that were established in 2013.
Tips for Analyzing Scientific Research Studies
It is important to be an informed consumer when it comes to choosing food and nutrition products for purchase. Part of being an informed consumer is to analyze current scientific research studies to interpret nutritional principles and find what works best for you. In this interactivity, click each of the tabs below to learn more about tips for analyzing research. Click the player button to begin.
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Daily Diet and Nutrition Review
Now that you have learned more about daily diet and nutrition, it is time to review your knowledge and practice what you have learned. In this non-graded activity, read the questions or statements and select the appropriate answers. Click the player button to get started.