CLASSES OF FOOD - HEALTH BENEFITS AND DOSAGE

Food is what makes us living things. It is essential for the body's growth and development. However, eating just the right amount and dosage makes us healthy.
There are 6 classes of food that when combined gives us a balanced meal for a balanced body growth and function.

CARBOHYDRATES
Carbohydrates are starchy fibers and sugars in food, fruits, vegetables and dietary products. Carbs are the body's main source of energy. They make up the highest percentage of our daily food and calories intake. Carbohydrates contain carbon, oxygen and hydrogen. Excess carbs are stored as fats. In as much as carbs contain most of energy  giving food, unhealthy carbs such as refined grains and added sugars do exist and should be avoided.

The American Heart association states that men should limit added sugars to 9 teaspoons or 150 calories per day, while women no more than 6 teaspoons or 100 calories from added sugars per day. These sugars are present in beverages, bread, rice, yam, cassava etc.

Examples of healthy carbs for energy boost includes whole grains, fruits, vegetables, legumes, low fat milk/yogurt, nuts and seeds.
The general recommendations for carbs intake is 130 grams per day. This is however determined by body size and utility levels -bigger and more active people needs more while smaller and inactive people require less. The amount of dietary fats and protein intake determines absorption.
The basis recommended absorption of fibre is 25 grams per day. The optimal amount is around 35grams per day for women and 45 grams for men per day.

PROTEINS
Proteins include amino acids, enzymes, anti bodies, hormones which enables our body cells, tissues and organs to function properly. Proteins are contained in meat, poultry, sea foods, eggs, nuts, cooked beans or peas. According to Harvard Health, the lowest amount of protein intake per day is 0.8 grams per kilogram for an average adult to stay healthy. This recommendation is however determined by a series of factors as age, gender, activity level, status. Other factors include the amount of amino acids present in certain protein foods and how different individuals digest amino acids.
Healthy amounts of protein intake is vital for growth and it's malnutrition can lead to a variety of unhealthy conditions in the body such as kwashiorkor, stunted growth, low immunity, respiratory and heart weakness, even death.

Researches have shown that consumption of certain protein foods like the red and processed meat is a slow killer. In October 2015, the World Health Organization (W. H. O) reported that the consumption of red meat is carcinogenic to humans and also related to colorectal cancer. Similarly, the Harvard school of Public Health has concluded that consumption of processed meat on a regular basis can lead to a high risk of heart disease and stroke. We should instead replace red and processed meat with healthy protein such as poultry, fish, beans etc.



to be continued.......

                                                                         Truly Val


REFERENCES

Christian Nordqvist & Natalie B. (2017, Jan 18). What is protein and how much do we need. (Blog post). Retrieved from www.medicalnewstoday.com/articles/196279.php

Jessie Szalay. (2015, August 25). What are carbohydrates? (Blog post). Retrieved from https://www.livescience.com/51976-carbohydrates.html

Ryan Andrews. All about carbohydrates. (Blog post). Retrieved from www.precisionnutrition.com/all-about-carbohydrates

The recommended amount of percentage of carbs per day. (Blog post). Retrieved from healthyeating.sfgate.com/recommended-amount-percentage-carbohydrates-per-day-7287.html

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