Healthy Living
...cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Above is a sample list of proper serving sizes of foods from each of the food groups. Following this chart will insure that you are receiving all the nutrients you need in a healthy diet. There are basic nutrients, minerals, and vitamins that are needed to insure that the body is functioning properly. Looking at this in a broad aspect there are four main nutrients that are needed; protein, carbohydrates, vitamins, and minerals. Each one of these has their place in making the body function properly. They are: Here are just a few of the major vitamins that are essential for the body. VITAMINS Amount NUTRITIONAL BENEFITS Vitamin A 5000 IU For vision, eyes, clear skin, healthy bones, hair and teeth. Vitamin A 5000 IU (Beta Carotene) Antioxidant turns into Vitamin A when the body needs it. Vitamin D 400 IU Calcium and phosphorus metabolism for strong bones and teeth. Vitamin E 30 IU Prevents oxidation of proteins, fats and vitamin A, protects red blood cells. Vitamin K ** Helps the blood clot properly. Vitamin C 60 mg An antioxidant that is credited with building the immune system to prevent colds and illnesses, and destroying or minimizing the effects of free radicals and nitro amines related to carcinogens. Vitamin B-1 1.5 mg (Thiamine) For functioning of nervous system, appetite and energy. Vitamin B2 1.7 mg (Riboflavin) For the skin, eyes and energy. Vitamin B-3 20 mg (Niacin) For the skin, the nervous system and mental performance. Vitamin B-5 10 mg (Pantothenic Acid) Develops acetylcholine a neurotransmitter for functioning of adrenal glands Vitamin B-6 2 mg Helps metabolize protein and fat and is needed for red blood cells and hemoglobin synthesis. Vitamin B-12 6 mcg For the blood, prevents pernicious anemia, and is important for healthy nervous system, directly involved in synthesis of genetic material (DNA). Here is a basic overview of carbohydrates: Functions of Carbohydrates 1. Energy source for plants and animals 2. Source of carbon in metabolic processes 3. Storage form of energy 4. Structural elements of cells and tissues Next, protein is a very complex molecule that is responsible for many functions in the body. Due to the fact that protein is responsible for many function and processes in the body, only a few are listed in the list below. Function of proteins · Proteins serve as enzymatic catalysts · Are used as transport molecules (hemoglobin transports oxygen) · Storage molecules (iron is stored in the liver as a complex with the protein ferritin) · Proteins are used in movement (proteins are the major component of muscles) · Proteins are needed for mechanical support (skin and bone contain collagen-a fibrous protein) · Proteins mediate cell responses (rhodopsin is a protein in the eye which is used for vision) · Antibody proteins are needed for immune protection · Control of growth and cell differentiation uses proteins (hormones) As you can see, following a proper diet in which you meet the needed amounts of all of you essential nutrients is a very important factor in having a healthy life. The importance of eating healthy is a very important part in living a healthy life but it is not all that is necessary. Regular exercise and even proper amounts of sleep play a very critical part in a healthy lifestyle. There are some very important systems of the body that need to be worked to maintain a healthy body that works properly. The cardiovascular system, and the muscular system need to be worked on daily basis to keep your body in top health. As you should already know, working the cardiovascular system is a key element in living a long healthy life. Some people tend to forget that the heart is also a muscle that needs to be worked on a daily basis also. The regular day-to-day beating of the heart that keeps you going is not enough to keep your heart healthy and working to it’s full potential. Experts suggest that a work out using a large muscle group is the best way to work your heart. This needs to be done for at least 20 minutes at a time 3-5 times weekly. This includes activities such as running, jogging, jump roping, and bicycling. There are more exercises that will work the cardiovascular system just as long as the exercise keeps the heart at a constant heartbeat for 20 minutes. Here are a few benefits that come from cardiovascular exercises. Benefits of Cardiovascular Exercise · Promotes a healthy heart · Reduces fat and promotes positive changes in body composition · Reduces stress · Promotes relaxation and sleep · Improves appearance and posture · Improves self-concept and self confidence · Increases muscular endurance and improves muscle tone · May reduce high blood pressure · Increases HDL or the good cholesterol · Promotes positive changes in bone density · Increases physical capacity meet emergency situations · Potentially increases life expectancy As you can see cardiovascular exercises play a major role in living a healthy lifestyle. In fact, heart disease is the number one killer in America today. This is due to the lack of cardiovascular exercise and the poor lifestyles that people are living today. Above are some statistics of causes of death for white males and females. As you can see the leading cause of death in both male and female are cardiovascular diseases. These statistics are not to be considered accurate for all people. Belonging to a different racial background can change the statistics for the better or worse. Muscular exercises also play an important part in the overall health of an individual. This exercise can be done for purely total body fitness or for personal benefits. Muscular exercises are an anaerobic exercise, which means without oxygen. Comparing muscular exercise to cardiovascular exercise will explain this. Instead of doing an activity to increase your heart rate for a certain amount of time to better your health you are using resistance. For instance, instead of running or bicycling you are weight lifting or doing exercises such as push-ups or sit-ups. Muscular exercises use resistance to build and strengthen a particular muscle of choice. These exercises should be done 2-3 days weekly at a rate that is sufficient for you and your body type. Here are some of the benefits of doing muscular exercises. Benefits of Strengthening Exer...