4.8 Importance of Good Nutrition |
| Adequate nutrition is basic to maintain good health. A well-balanced
diet is necessary for growth and normal body functioning. A person
with good eating habits who is well nourished will have the energy
to carry on life's activities. Good nutrition is especially important
in the care of the ill and aged in:
- Maintaining good muscles; and
- promoting wound healing, and recovery from the stress of illness.
A doctor should detail the special nutritional needs of the patient.
The following describes the nutrients required for good nutrition.
- Carbohydrates are an important food for calories needed to keep
the body functioning and for energy in order to carry on daily
activities. Complex carbohydrates, found in potatoes, bread, cereal,
rice, spaghetti and similar foods are especially desirable. Simple
carbohydrates, such as found in sugar, syrups, and jelly are less
desirable.
- Proteins play a major role in growth and in the replacement
of bodily tissue. They can be broken down for energy when needed.
Proteins are found in meats, fish, fowl, eggs, soy beans, nuts,
peanut butter, legumes and fried beans. Milk and milk products
are also important sources of protein.
- Fats are intended for energy storage and provide the body with
insulation and padding since they are stored mainly under the
body skin. Fats are found in all types of oil, butter, margarine,
cream and meat. It is advisable to substitute vegetable oil, which
is high in polyunsaturated fatty acids (such as canola, corn and
safflower oils), as well as margarine, which is high in liquid
oil, for some or all of the animal fat or hydrogenated vegetable
fats used in cooking. Fish and fish oil may be a good source of
protein and high molecular- weight fatty acids.
- Vitamins are essential for proper body functioning. They differ
from other nutrients in that they are not used for energy.
- Minerals, although needed in very small amounts, are essential
to normal body functioning.
- Water makes up about two-thirds of total body weight. It is
necessary for life.
- Fiber is necessary for good bowel function and is found in bran,
whole grain cereals, fruits and vegetables.
|
Meal Planning |
| Most foods contain more than one nutrient. However,
no single food furnishes all the necessary nutrients in the right
proportion to maintain health. A Daily Food Guide is one way of
selecting foods that will supply essential nutrients in recommended
amounts. A well-balanced diet requires eating a variety of foods
every day.
Milk provides calcium for strong bones and teeth. Two or more cups
of whole or skim milk, buttermilk, evaporated milk (as a beverage
or in cooking) or yogurt are recommended daily for adults.
Milk equivalents for calcium:
1 oz. cheddar cheese = 2/3 cup milk
1/2 cup cottage cheese = 1/3 cup milk
1/2 cup ice cream = 1/4 cup milk
Milk may be blended into other foods, such as puddings, cream soups,
milk shakes and hot cereals. Use non-fat skim milk as a beverage
and in cooking. To prepare double concentration milk, add skim milk
to powdered milk instead of water. This can be a means of providing
extra protein and nourishment to one's diet.
Some people complain of developing gas or diarrhea when they drink
milk, particularly in large amounts. These people are said to have
lactose (milk sugar) intolerance. Usually they can tolerate cheese,
such as American or Swiss. They can sometimes eat buttermilk and
yogurt as well.
Foods other than milk which provide calcium are: turnips, collards,
mustard, kale, sardines, canned salmon and soybean curd.
Fluid needs are met by drinking water as well as beverages such
as milk, fruit juices, tea, coffee and soups. Inadequate fluid intake
results in dehydration and constipation. A minimum of 8-12 cups
daily is desirable. An excess of foods high in fat and sugar may
cause weight gain. Balance calorie intake against calories expended
to maintain a normal body weight. Be moderate in using salt when
preparing food.
Sample Meal Pattern
This is a sample meal pattern. Make changes to meet the person's
dietary requirements.
Breakfast:
- fruit or juice;
- cereal or milk and/or egg or other protein food;
- bread/margarine;
- beverage.
Lunch or Supper:
- meat or other high protein food;
- vegetable (may be in salad, soup or combined in casserole meal);
- bread or other grain produce, margarine; simple dessert (fruit
or pudding);
- beverage, including milk.
Dinner:
- meat or other high protein food;
- potato or substitute, such as rice, noodles, etc.;
- green or yellow vegetables (some may be in salad);
- bread, margarine, if desired;
- dessert (may use fruit or milk or milk dessert);
- beverage, including milk.
Some dishes combine several foods in casseroles and stews. Foods
used in these dishes need not to be repeated in the meal. The best
way to insure getting enough of all the necessary dietary nutrients
is to eat a variety of foods.
Variety in color, shape, flavor and consistency makes meals attractive
and appealing. Each meal should contain at least one serving from
each food group described above. |
Meat, Fish, Poultry Substitutes |
| Two or more servings of lean cooked meat, fish or poultry are
recommended daily. Count 2-3 ounces as one serving. Substitute for
1 ounce of meat, fish or poultry.
Use the Food Guide Pyramid as a guide to healthy eating. Notice
that the guide downplays the role of meat in the ideal diet, especially
compared with former recommendations. For example, the guide says
people should eat between six and eleven servings of grains and
cereals per day and two to three servings of meat.
The pyramid is a guide and was developed by the U.S. Agriculture
Department. It shows the proportion and servings of foods to eat
daily to achieve a balanced diet with sufficient nutrients. Studies
have shown that many older Americans consistently fail to consume
even the minimum recommended servings of fruits and vegetables.
1 egg, 1/2 cup diced beans, peas or lentils (cooked);
2 tbsp. peanut butter;
1 oz. cheddar cheese;
1/4 cup cottage cheese.
In addition to providing protein, these foods are good sources
of many minerals and vitamin B complex. Meat, particularly, is a
rich source of iron. |
Vegetables and Fruit |
| Three to five servings daily are required. Count 1/2 cup or
1 medium piece of fruit as one serving. Fruits and vegetables are
important sources of vitamins A and C, minerals such as potassium
and fiber. One serving of a good source of vitamin C or two servings
of a fair source should be used daily.
Good sources are:
- grapefruit or grapefruit juice;
- orange or orange juice;
- cantaloupe, strawberries, fresh guava, mango or papaya;
- broccoli, brussels sprouts, green pepper or sweet red pepper.
Fair sources are:
- honeydew melon, lemon, tangerine or tangerine juice, watermelon;
- asparagus tips, raw cabbage, collards, cauliflower, watercress,
kale, mustard greens, potatoes and sweet potatoes cooked in the
jacket;
- spinach, tomatoes, tomato juice, turnip greens.
|
Breads and Cereals |
| 
Six to eleven servings of whole grain or enriched bread or cereal
are needed. These foods are an important source of B-complex vitamins,
various minerals and are high in fiber.
One serving equals:
one slice of bread; or
1/2 cup cooked cereal, rice, or macaroni; or,
3/4 cup of most dry cereals; or,
1 small biscuit, muffin or tortilla.
These food groups are the foundation of a good diet and provide
reasonable assurance that nutritional needs are met. Additional
amounts of foods from these groups may be used to round out meals
and provide adequate calories. |
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