Diet Nutrition Information and Guidelines

diet-nutrition-issues

Nutrition Is Vital For Health and Weight Control

A nutritious diet is essential for good health and weight control. In particular, a nutritional eating plan will definitely improve your chances of fast weight loss. So avoid fad diets or any type of eating plan that restricts you to certain foods. Instead, choose a healthy calorie-controlled diet rich in fruit and vegetables, moderate in protein and low in saturated fat or trans fatty acids, with foods from all main food groups. This helps to improve metabolism, maintain a stable appetite and eliminate cravings. Which makes weight reduction easier and faster, and future weight gain less likely.

For more information about the best foods – including the best carbs, fats and protein – sodium, cholesterol and vegetarian nutrition, plus information on the nutritional benefits of specific foods, including the effects of phyto-chemicals, carotenoids, antioxidant vitamins and minerals, essential fatty acids and omega-3/6 fats, plus advice on diet nutrition for special health conditions, please see below.

Digestive System And Dietary Nutrition

Our food digestion system (mouth, esophagus, stomach, small intestine, large intestine) helps us to obtain energy and nutrients from food. If our digestive tract cannot properly absorb macronutrients and micronutrients we become vulnerable to nutritional deficiencies. Carbohydrate, fats and protein are each digested differently within the gastrointestinal tract, but surplus calories from these three macronutrients are ALL converted to body fat.

General Nutrition

How dietary habits have changed and what constitutes a healthy diet.

  • Stone Age Diet
  • Effect of Agriculture
  • Development of Carbs
  • Health Problems of Carbs
  • Health Problems of Fats
  • Lessons of Evolution
  • Guide to Healthy Diet
  • Healthy Eating
  • Food Guide Pyramid
  • How Much Water Do We Need?
  • BALANCED DIET

Carbohydrates

Everything you need to know about healthy carbohydrate, how much to eat and how the Glycemic Index helps to maintain good health and weight.

  • How the Body Uses Energy
  • Guide to Carbohydrates
  • How Carbs Are Digested
  • How Carbs Affect Blood Sugar
  • How Carbs Affect Insulin
  • Risks of Excessive Insulin
  • Carbs in Foods
  • Good Carbs to Eat
  • Low Carb Eating Plans
  • LOW CARB DIET
  • GI Method
  • Guide to Glycemic Index (GI)
  • More Details About GI
  • How GI is Measured
  • What Determines GI Value
  • Guide to Glycemic Load
  • GI Values of Meals
  • How to Reduce GI Value of Meals
  • Low GI Foods
  • How Much Carb Do We Need?
  • Health Benefits of Low GI Diets
  • GI DIET

Sugar

How much sugar do you need in your diet? See below.

Dietary Sugar

Dietary Fiber

Both soluble and insoluble fiber play an important role in digestion and good health. Most of us eat insufficient amounts, so check these pages.

  • Guide to Dietary Fiber
  • Fiber Helps Weight Reduction
  • How to Eat More Fiber

Protein

Protein is essential for cell growth and repair. For sources and RDA, see below.

  • Protein & Diet
  • Protein Needs
  • Protein Foods
  • Good Protein to Eat

Dietary Fats

Although fats are all relatively high in calories, good fats are essential for any healthy diet.

  • Dietary Fat in Foods
  • Good Fats to Eat
  • Omega-3
  • Omega-6
  • Fish Oils
  • Essential Fats
  • Fish Oils Table
  • Olive Oil
  • Healthiest Fats
  • Trans-Fats
  • Saturated
  • Monounsaturated
  • Polyunsaturated

Cholesterol

For information about cholesterol in foods, what are healthy blood cholesterol levels, and how to lower your levels, see below.

  • Healthy Cholesterol Levels
  • How to Reduce Cholesterol
  • CHOLESTEROL LOWERING DIET
  • Cholesterol & Diet
  • Low Cholesterol Diet
  • Cholesterol Diet & Fat
  • Cholesterol in Foods

Sodium

Most of us eat too much sodium (salt). Unfortunately excessive intakes of sodium are associated with raised blood pressure.

  • Sodium & Diet
  • Sodium RDA in Diet
  • Reduce Sodium in Diet
  • Sodium in Foods
  • Sodium Diet Advice

Vegetarianism

Vegetarian diets are no less healthy than meat-based diets, although greater variety is necessary to ensure optimum nutrition. Vitamin B12 may be a problem for vegans: supplements are usually necessary.

  • Vegetarian Diet Nutrition
  • Advice about vegetarian diet
  • Also:Vegan Diet Advice
  • Vegetarian Diet Guidelines
  • Diet advice for vegetarians
  • Tips on health and nutrition

Diabetes and Nutrition

Diabetics do not need to eat “special foods”, although a GI Diet combined with regular lifestyle and regular exercise is best for optimum blood glucose control.

  • Diabetic Diet Guidelines
  • Diet & nutrition tips for
  • diabetics. See also:
  • Diabetic Diet Questions
  • Diabetic Diet & Sugar

Articles About Nutrition

What is Sensible Eating?
How to improve your diet
How to Avoid Osteoporosis
Causes of osteoporosis
Tips on diet prevention
Diet Fitness Information
Which diet foods and diet
supplements boost fitness

Special Diet Nutrition

Polycystic Ovary Syndrome

It is thought that up to 10 percent of women may have PCOS, even though many patients may not know it because their symptoms may be misdiagnosed as (eg) PMS or stress… read more about PCOS below.

  • Guide to PCOS
  • The Role of Insulin in PCOS
  • Best Diet For PCOS
  • Low-GI Diet For PCOS
  • PCOS Diet Menu
  • PCOS Diet & Lifestyle Studies

Diet Advice For PMS

Pre-menstrual Syndrome (PMS) is a common condition affecting up to 75 percent of women. PMS symptoms vary widely and typically occur up to 14 days before the menstrual period… read more about PMS below.

  • Guide to PMS
  • Healthy PMS Eating Plan
  • More About PMS Diet
  • Problem Foods For PMS
  • PMS Diet Menu

Diet Advice For Mother and Baby

Find answers to questions like: how much weight should you gain during pregnancy, when is it gained, what is the weight used for, what foods, vitamins, minerals and calories should you eat, what foods should you avoid, how to get more help and support. Read more below.

  • Weight During Pregnancy
  • Unhealthy Weight Gain
  • Health Complications
  • Risk of Birth Defects
  • Diet Nutrition in Pregnancy
  • Folic Acid Needs
  • Iron Needs
  • Calcium Needs
  • Nutrition for Expectant Mothers
  • Foods to Avoid

Diet Advice During Menopause

What are the best eating habits to reduce symptoms of menopause? Read more below.

  • Guide to Menopause & Diet
  • Best Foods For Menopause
  • Foods to Restrict
  • Best Vitamins
  • Best Minerals

Candida

Candida is a yeast infestation. The species most often involved is Candida albicans, and the infection is known as candidiasis. The purpose of a candida reduction diet is to eliminate those foods that “feed” the yeast infestation, by rigid adherence to a “restricted foods list.” The duration of the diet is typically determined by the history and severity of the symptoms and overall health.

  • Guide to Candida Diet
  • Foods to Eliminate
  • Foods to Eat

Diverticular Disease

A low-fiber diet is considered to be the main cause of diverticular problems. First diagnosed in the United States in the early 1900s, and now common throughout developed countries, the emergence of diverticular disease coincided with the introduction of low-fiber processed foods (eg. branless refined flour).

  • Diverticulosis & Diverticulitis
  • Diet Treatment
  • Fiber Foods
  • Advice About Fiber Intake

Celiac Disease

At present, the only treatment for celiac disease is to follow a gluten-free diet, and eliminate all foods that contain wheat, rye, barley and oats. Most celiac patients have to avoid all traces of gluten, while some celiacs can get away with eating a small amount occasionally. Also, some patients do not have to eliminate oats from their diet. On the other hand, some celiac sufferers have an acute reaction (known as celiac shock) to even the smallest amount of gluten.

  • Celiac Disease
  • Gluten-Free Diet for Celiacs
  • Details of Gluten-Free Diet
  • Vegetables and Fruits
  • Dairy Foods, Meats and Protein
  • Fats, Sweets, Condiments
  • Gluten in Processed Foods
  • Gluten-Free Diet Menu

Lactase Deficiency

People who suffer from lactose intolerance are unable to digest lactose, which is the principal sugar in milk and milk products. This digestive incapacity is caused by a lack of the digestive enzyme lactase.There is no “special treatment” for lactose intolerance. The only way to control symptoms is by diet modification.

  • Lactose Intolerance
  • Lactose-Free Eating Plan
  • Sources of Calcium
  • Lactose in Processed Foods
  • Lactose-Free Diet Menu
  • List of Lactose-Free Foods

Irritable Bowel Disease (IBS)

Treatment for IBS is typically conditional upon a patient’s age, general health and medical history, severity of symptoms, tolerance and suitability for medications. Treatment may include diet modification, such as switching to a high fiber diet, the use of fiber supplements, laxatives, and other medications to relieve symptoms.

  • Guide to IBS
  • Diet Treatment
  • Reduce Insoluble Fiber
  • Soluble Fiber Supplements
  • Diet Modification for IBS
  • More Diet Advice
  • Exercise is Important
  • IBS Diet Menu
VITAMINS
Vitamins
Vitamins For Weight
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B12
Choline
Inositol
Folate
Biotin
Vitamin C
Vitamin D
Vitamin E

FRUIT
Apples
Apricots
Bananas
Blackberries
Blackcurrants
Blueberries
Cherries
Citrus Fruits
Cranberries
Dates
Dried fruit
Figs
Guavas
Grapefruit
Grapes
Kiwi-fruit
Lemons
Limes
Mangos
Melons
Nectarines
Oranges
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Redcurrants
Strawberries
Tangerines
MINERALS
Minerals
Minerals For Weight
Calcium
Chromium
Copper
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Zinc

PULSES
Pulses/Legumes
Adzuki Beans
Black Eyed Beans
Chickpeas
Kidney Beans
Lentils
Lima Beans
Navy Beans
SOY
Soybeans
Miso
Shoyu
Soybeans
Soybean Curd
Tahini
Tamari
Tempeh
Tofu

OTHER FOODS
Quinoa
Buckwheat
Soba Noodles
Columbus Eggs
Jasmine Tea

SEAWEED
Arame
Hijiki
Kombu
Nori
Wakame
VEGETABLES
Artichokes
Asparagus
Avocado
Beansprouts
Beetroot
Brassicas
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Collard Greens
Corn
Fennel
Garlic
Kale
Leeks
Lettuce
Mushrooms
Onions
Parsnips
Peppers /green
Peppers /red
Peppers /yellow
Potatoes
Spinach
Squash,Pumpkin
Sweet Potatoes
Tomatoes
Turnips
Watercress
Zucchini

NUTS/SEEDS
Almonds
Brazil Nuts
Cashew Nuts
Flax Seeds
Flaxseed Oil
Peanuts
Pistachio Nuts
Pumpkin Seeds
Walnuts