Health food facts

Health food blog

The health food facts page gives you basic information and facts on essential nutrients, along with a food pyramid, and the commonly deficient items.

In order to consume a good health diet, one need not be aware of all the essential food nutrients. A knowledge of basic nutrients may however be important if you intend to plan your diet strictly.

Health food facts have been gathered from reliable sources, and give you the basic idea of what constitutes a healthy diet.

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BASIC NUTRIENTS

Carbohydrates	Mainly needed for energy. Most cereals/grains provide these.
Fats	Good fats are essential for improving cholesterol levels.
Proteins	For bodybuilding and repair.
Vitamins	Needed in small doses for proper metabolism.
Minerals	Such as iron and calcium are important for bones and teeth.
Water	Our body needs water for most metabolic activities.

FOOD PYRAMID - HARVARD SCHOOL OF PUBLIC HEALTH

Cereals
Vegetables
Fruits
Milk
Meat
Nuts/Legumes
Vitamins
Alcohol

Oil

Exercise

At most meals.
In abundance.
2-3 times a day or more.
0-2 times a day.
0-2 times a day.
1-3 times a day.
Take supplements for backup.
2 drinks a day for men, 1 for women.
6-7 teaspoons. Healthy fat such as peanut, soy, vegetable oil.
Moderate levels for half an hour is the minimum.

DAILY REQUIREMENTS - IMPORTANT NUTRIENTS

Proteins	46-56 g/day.
Iron	8-18 mg Salt 2-3 gm.
Cholesterol	300 mg.
Vitamin A	1000 mcg.
Vitamin C	60 mg.
Water	3 to 4 quarts.
Fiber	25 - 30 gm.

(Source - National Academy of Sciences, 2002-2004)

MOST COMMON DEFICIENCIES

Iron	: Most deficient among women.
Niacin	: Deficient in elderly.
Vitamin B6	: Over 70% diets are deficient.
Vitamin A	: 20% diets are deficient.
Zinc	: 60% diets lack zinc.
Essential Fatty acids	: Very commonly deficient.

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