High Blood Pressure Diet & Nutrition | HealthiNation

April 19, 2013

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Question by sam: List the six food groups.Explain the importance of each.?

Best answer:

Answer by southernserendipiti
1. Grains – Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease and may reduce constipation, and help with weight management.

2 & 3. Fruits & Vegetables – Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases, may reduce the risk of type 2 diabetes, protect against certain cancers, such as mouth, stomach, and colon-rectum cancer, may reduce the risk of coronary heart disease, and may reduce the risk of developing kidney stones and may help to decrease bone loss.

4. Milk – Diets rich in milk and milk products help build and maintain bone mass throughout the lifecycle. This may reduce the risk of osteoporosis.

5. Meats & Beans – Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation. Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly.

6. Oils – Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health—called “essential fatty acids.” Because oils contain these essential fatty acids, there is an allowance for oils in the food guide separate from the discretionary calorie allowance. The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL(“bad”) cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets.

Remember, not only are all of the food groups important, but maintaining the proper serving size of each & the recommended daily amounts of each.

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