|
The Science of Nutrition (Cont'd)
Micronutrients
Vitamins are organic substances found in minute amounts in food and are essential to life. They trigger many body processes and promote good health. Vitamins promote good vision, help form blood cells, contribute to strong bones and teeth and ensure proper functioning of the heart and nervous system. Foods are the best sources of vitamins. Vitamin supplements should not contain more than the Tolerable Upper Intake Levels (UL) of any substance. The UL is the highest daily amount of a nutrient that is likely to pose no risk of adverse health effects for almost all individuals in the general population.
Minerals are inorganic substances found in minute amounts in food and are essential to life. Like vitamins, they trigger many body processes and promote good health. The same cautions about excess consumption and UL limits apply to minerals as to vitamins. The best way to get an adequate amount of minerals is to consume a wide variety of healthful foods.
Energy Balance
The real secret of good nutrition is finding the right balance between the calories you eat and the calories you burn. This is called energy balance. Finding the right number of calories to eat each day depends on gender, age, activity level, and whether an individual needs to gain, maintain, or lose weight. It is easy to use up the entire amount of calories needed on a few high-calorie items, but chances are they will not provide the full range of vitamins and nutrients needed for good health.
Physical activity is essential to help maintain energy balance. Older adults are advised to be physically active at a moderate intensity for at least 30 minutes most days of the week to be fit and maintain a healthy weight. To lose weight, as much as 90 minutes of moderate activity may be needed.
|
Print This Chapter
