Nutrition and Diet
What is Nutrition? Nutrition is the foods you eat, how you prepare them and how much your body intakes. A healthy diet helps you to avoid health problems. It is important to watch what you eat because getting the proper nutrients makes you healthier. Proper nutrition is consuming certain amounts of vitamins, minerals and food energy. Food energy is carbohydrates, proteins and fats. The main food groups to focus on are grains, vegetables, fruits, dairy, and protein.
One very important nutrient is vitamins, which is a vital factor in any and every diet. Vitamin comes from the words "vital" and "anime." It was named so because "vital" and "anime" were unknown substances that prevented diseases like scurvy, beriberi and pellagra. During the first half of the 20th century, vitamins were discovered and studied. In this time period, vitamin A, B, C, D, E and K were discovered along with thiamin, niacin, biotin, pantothenic acid, folate and riboflavin. Diets and Dietary Habits A diet is normally thought of as a cut back on food to lose weight. Your diet is actually just the sum of food a person consumes. When you think about diet, just think about the foods you eat. Don't immediately think that you'll have to cut back on your food. Along with your overall diet, your dietary habits are the decisions you make when you choose what to eat. Some cultures choose to eat only certain foods and to ban other foods from their diets. Below is a chart that shows how certain cultures choose to eat as well as certain food beliefs:
A healthy diet improves general health and is all about providing your body with the correct nutrients. A healthy diet can be achieved through a selection of plant-based and animal-based foods. Maintaining a healthy diet is thought to lower certain health risks like obesity, heart disease, type 2 diabetes, hyperextension and cancer.
Sometimes choosing what to eat and how much of it to eat is difficult. There are health professionals called dietitians who help plan meals and prepare them. Dietitians are extremely safe and helpful because they are trained to provide safe, evidence-based help and management. Not everyone can afford to hire and ask for a lot of help in their nutrition. Just knowing about the foods you eat and how much of each food group you should eat, can make it easier for you to balance your diet. |
Balance Your Diet Using the information from MyPlate, here are tips on how much food you should consume in each of the five main food groups. The picture to the right shows the proportions food you should have on your plate.
Grains: Young children should have about 3 oz per day and up to 8 oz per day for adults. At least half of your overall grains should be whole grain. Whole grain foods include whole-wheat flour, oatmeal and brown rice. 1 oz of grain is equal to 1 slice of bread and 1 oz of cooked grains is equal to the size of a tennis ball. Fruits: Looking at the picture above, you can see that fruits and vegetables take up half of the plate. You can determine how much of each you want but it is recommended for young children to consume 1 cup of fresh, dried or 100% fruit juice. Vegetables: Mixing in vegetables with fruits, you should have at least 1 cup of vegetables per day along with fruits. There are a variety of vegetables to choose from so don't limit yourself to just a few. Protein: Children should eat 2 oz of protein foods per day. Common protein foods are fish, eggs, meat, poultry, dry beans, peas, nuts and seeds. You should choose the lean and low-fat protein foods. Dairy: Calcium is received through calcium which can be found in dairy products. You should have 2 cups of dairy per day. Common dairy products include: milk, yogurt, cream, butter and cheese. Many people have been introduced to the Food Pyramid. The point of the Food Pyramid is to show you how much of each food group you should consume. The Food Pyramid does slightly contradict the food plate but the idea is the same. Everyone has different needs and you may change the food proportions for yourself. The base of the pyramid is the food group you should have the most of whereas the foods on the very top are the ones you should try to avoid eating too much of. The top of the pyramid includes a new group, the fats, oils and sweets. Despite the generally good taste and temptation of these foods, they should not be over eaten.
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Grocery StoresBarons Market:
Barons Market is a family-run business that works hard to provide quality products at the lowest possible price. Their products are typically 25-35% lower than most supermarkets. Barons' has a selection of organic, freezer and dairy foods. Their produce is bought from local farms and fresh bread is delivered daily from a local artisan bakery. The deli has grab n' go meals, fresh salads and gourmet sandwiches. They have a fresh selection of meats despite the fact that they don't have a full-service butcher. Barons' also provides nuts, snacks, cereals, baking goods and chocolate covered foods in what they call the bulk section. There you can grab a cup-full or a bag-full of whatever food your heart desires! Trader Joe's:
Trader Joe's started in 1958 and has grown and grown since. The stores became bigger and everyone worked to have innovative, hard-to-find, great-tasting food on the store shelves. Trader Joe's values their costumers and worked to make sure their food was at the best value possible. They buy directly from suppliers whenever it is possible, only put out foods that "pull its weight" and keep their cost low. The food isn't just supposed to taste good. Trader Joe's strives to make the food healthy too. Sprouts Farmers Market:
Sprouts works hard to provide customers with the best shopping experience possible as well as a healthy lifestyle at an affordable price. Sprouts offers fresh, natural and organic foods. There are mountains of fresh fruits and vegetables, a full-service deli counter and barrels full of grains, nuts and sweets. They provide baked goods, gourmet cheese, vitamins and thousands of natural, organic and gluten-free foods. Sprouts strives to have a great working environment for their employees, a wide range of fresh, natural and organic foods and affordable prices. |
Store Maps |
RestaurantsTender Greens:
Tender Greens is a restaurant that provides slow food done fast. Fresh, healthy and sensible dishes are served at an affordable price. With the help of local farmers, ranchers, artisans, boutique wineries, breweries and coffee roasters, Tender Greens has been able to utilize the best quality ingredients in their products. Tender Greens is dedicated to using the finest ingredients which means using cold pressed olive oils, mustards, vinegars and cheeses. The bread is made fresh daily along with the desserts. Every Tender Greens restaurant has a fine, experienced chef. FITzee Foods:
Like Tender Greens, FITzee Foods is also located in Liberty Station. The mission at FITzee Foods is to provide fitness-savvy, health-conscious, quick, fresh and all-natural meals to their costumers. No matter what your lifestyle and goals are FITzee Foods wants to be able to give you nutritious food. All meals are freshly prepared with natural ingredients. There is a variety of foods to choose from to satisfy your hunger. Depending on how much you need, the food comes in different proportions. True Food Kitchen:
True Food Kitchen is dedicated to providing food that gives your body the nutrients it needs to function. There is a selection of vegan, vegetarian and gluten free foods. Foods like the kale and quinoa will help you live longer. Drinks like the seabuckthorn and acai will help you feel all around better. Eat food here that will help you live longer, feel better and keep your body healthy and working. |
Restaurant Maps |
Area producers are the places that produce some of the foods stores and restaurants use. CSA stands for community supported agriculture. CSAs allow you to have access to high quality freshly grown produce. Stores and restaurants will buy a share from CSAs and will be provided with the produce they need to make their products and meals.
Area Producers and CSAsSeabreeze Organic Farm CSA:
Seabreeze offers you the chance to get flower bouquets, arrays of fruits and fresh vegetables delivered to your door. The members of this CSA are the foundation of the safe and secure location of this organic farm. Seabreeze has an assortment of flowers, herbs, fruits and vegetables that they grow and offer for delivery. If you're interested, Seabreeze does offer tours. Suzie's Farm:
Suzie's Farm is the only organic farm located in the City of San Diego and their food is USDA-certified organic. Being local, it is very easy to have access to this CSA. Members of Suzie's CSA do not just get the products, if you are interested, you can get advice on opening your field, foods to produce and getting to know other people. Be Wise Ranch CSA:
The owner of this CSA has been devoted to sustainable agriculture since the early stages of the organic movement. The fruits and vegetables are known for their fresh, sun-ripened quality. Be wise offers a variety of produce like tomatoes, strawberries, squash and greens. Be Wise does deliver produce boxes to certain drop off points were CSA members can pick up their share. |
Area Producers and CSA Locations |
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