Introduction to Nutrition and Healthy Living

Health is defined by the World Health Organization as “A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Reference: Preamble to the Constitution of the World Health Organization as adopted by the International Health Conference, New York, 19-22 June, 1946.”

Several factors, including diet, can influence a person’s health and well-being. Key components to a healthy lifestyle are a healthy diet, exercise, rest and relaxation, among others.  Each component works hand-in-hand and contributes to your overall quality of life.

Figure 1.0 Factors Associated With a Healthy Lifestyle

What does your doctor or dietitian mean when they say risk factors? A risk factor is anything that increases your chances of developing a disease or condition.  There are two types of risk factors:

• Modifiable risk factors
• Non-modifiable risk factors.

Modifiable risk factors are those which you can influence and are generally associated with your lifestyle. Modifiable risk factors include physical activity and exercise, diet, sleep, rest and relaxation, smoking and alcohol consumption. All of these are factors you can control. You can decide to quit smoking or drinking alcohol, you can begin an exercise program and you can improve your diet.

How can I improve my diet?

The first thing you need to know is what types of nutrients are required by the body. Once you know the types of nutrients and the food groups, you are well on your way to a balanced diet and an improved quality of life.

When persons hear the term “a balanced diet” they immediately assume that all the foods they like need to be eliminated from their current diet; this is not entirely true. Some foods may simply need to be prepared using a new cooking method. Cooking methods such as grilling, steaming and baking are healthier and do not compromise the wonderful flavors of most foods. These healthy cooking methods in combination with natural herbs and spices can make any dish more nutritious and enjoyable to eat.

Your diet influences your energy levels, well-being and overall health. There are six types of nutrients required by the body. They are carbohydrates, proteins, fats, vitamins, minerals and water. A balanced diet must consist of all six nutrients which can be found in a variety of foods.

And everyone, regardless of their age or condition, should have at least three meals a day. It is also encouraged that you include lots of water and two healthy snacks daily in your diet.

Recipe for the nutrition link

Focus on the Fruit

Mango (Mangifera indica)

Mangoes have often been mentioned in Caribbean folk songs but now they can have a place on your weekly menu. Mangoes are considered one of the most versatile fruits. It is recommended that you consume two to three servings of fruit daily. A half cup of fruit is considered a serving of fruit for most adults.

Mangoes are oval shaped and approximately 2 to 9 inches in length. The skin may be pale green, yellow or red in colour.  Often times it may be a mixture of all three colours. When the waxy, leathery, smooth skin is removed yellow to bright orange pulp is exposed. This pulp carries a very pleasant and fruity aroma.

Mangoes are a rich source of vitamin C and beta carotene. Both vitamin C and beta carotene are antioxidants. Antioxidants are substances which counteract the damaging effects of oxidation. An antioxidant rich diet may help protect the body from chronic diseases such as heart disease, and certain types of cancer.

One cup of sliced mango (two servings of fruit) has only 110 calories and is naturally free of fat and sodium.  Approximately three grams of fiber can be found in one cup of sliced mango.

Every morning should begin with breakfast but sometimes we don’t always have the option of sitting down to a well balanced meal. A good way to get that morning boost that we all need is by having a morning smoothie. The best thing about smoothies is that they are easy to make, require very little time for preparation and the ingredients can be easily substituted.

Morning Delight                                                                 

Prep Time: 30 minutes

Serving Size: 1

Ingredients

½ cup chopped mango

1 medium banana

¾ cup of plain, unsweetened yogurt

1 cup crushed ice

½ cup skim milk

Preparation:

Wash, peel and prepare all fruits. Peel the mango and cut into small cubes, and slice the peeled banana. Combine the milk, mango, banana and ice, and blend for a few seconds. Then add the yogurt to the mixture, and continue to blend until smooth.

Serve in a chilled glass.

Nutrients per serving:

Calories per serving: Approximately 330 calories

Protein: Approximately 7.9g of protein

Carbohydrate: Approximately 60.4g

The ingredients listed above come from the following food groups:

• Fruit
• Milk and other dairy products                                                                   

Consider the following when deciding to add smoothies to your menu:

• Use plain, non-fat yogurt.
• Use skim or low fat milk.
• Do not add sugar to your smoothie. Instead use fresh, flavorful, fruits.
• When using fruits such as apples and pears, wash them thoroughly and use the unpeeled fruit for added fiber to your smoothie.  You can also add two tablespoons of flaxseed.

MANGO VINAIGRETTE

Preparation Time: 15 minutes

Ingredients

½ Peeled and pitted mango

3 tablespoons extra virgin olive oil

3 tablespoons Balsamic vinegar

¼ teaspoon salt

Preparation:

Combine half peeled and pitted mango, three tablespoons extra virgin olive oil, three tablespoons of Balsamic vinegar and a quarter teaspoon of salt in a blender or processor. Blend until the contents are smooth. Keep refrigerated and use sparingly on salads.

References:

Mahan K, Escott-Stump S.2003. Krause’s Food, Nutrition and Diet Therapy, 11^th Edition. Saunders 

www.nutrition-and-you.com/mango-fruit.html. Accessed 2010 March 9.                                         

www.allaboutmangoes.com/ Accessed 2010 March 9.