WEEK FROM JANUARY 4TH TO 8TH

NUTRITION CONCEPT
The process of taking in food and using it for growth, metabolism, and repair.
Nutritional stages are ingestion, digestion, absorption, transport, assimilation, and
excretion.
Nutrition is how food affects the health of the body. Food is essential—it provides vital
nutrients for survival, and helps the body function and stay healthy. Food is comprised
of macronutrients including protein, carbohydrate and fat that not only offer calories to
fuel the body and give it energy but play specific roles in maintaining health. Food also
supplies micronutrients (vitamins and minerals) and phytochemicals that don't provide
calories but serve a variety of critical functions to ensure the body operates optimally.
Energy allows the body to do daily activities as simple as walking and talking and as
complex as running and moving heavy objects. Fuel is needed for growth, which makes
sufficient fuel especially important for growing children and pregnant women. Even at
rest, the body needs calories to perform vital functions such as maintaining body
temperature, keeping the heart beating and digesting food.
The Importance of Good Nutrition
Most people know good nutrition and physical activity can help maintain a healthy
weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:

 Reduce the risk of some diseases, including heart disease, diabetes, stroke, some
cancers, and osteoporosis
 Reduce high blood pressure
 Lower high cholesterol
 Improve your well-being
 Improve your ability to fight off illness
 Improve your ability to recover from illness or injury
 Increase your energy level
Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to
work its best. Plan your meals and snacks to include nutrient-dense foods that are also
low in calories.
WEEK FROM JANUARY 11TH TO 15TH

Poor eating habits include under- or over-eating, not having enough of the healthy foods
we need each day, or consuming too many types of food and drink, which are low in
fibre or high in fat, salt and/or sugar.

These unhealthy eating habits can affect our nutrient intake, including energy
(or kilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as
well as fibre and fluid.

Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead
an enjoyable and active life.
In the short term, poor nutrition can contribute to stress, tiredness and our capacity to
work, and over time, it can contribute to the risk of developing some illnesses and other
health problems such as:

 being overweight or obese

 tooth decay
 high blood pressure
 high cholesterol
 heart disease and stroke
 type-2 diabetes
 osteoporosis
  some cancers
 depression
 eating disorders.

Depression and diet may be related. Several studies have found that people who ate a
poor-quality diet — one that was high in processed meat, chocolates, sweet desserts,
fried food, refined cereals and high-fat dairy products — were more likely to report
symptoms of depression. The good news is that the people who ate a diet rich in fruits,
vegetables and fish were less likely to report being depressed.
Studies suggest that people who follow a Mediterranean diet — which emphasizes
fruits, vegetables and fish, and limits meat and dairy products — have lower rates of
depression and other diseases, such as Alzheimer's disease, diabetes and heart disease.
“A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish,
olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently
associated with a decreased risk of depression. A dietary pattern characterized by a high
consumption of red and/or processed meat, refined grains, sweets, high-fat dairy
products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is
associated with an increased risk of depression.”

There is no specific diet to treat depression, but eating more of some foods and less or
none of others can help some people manage their symptoms.

Some scientists have suggested that increasing selenium intake might help improve

mood and reduce anxiety, which may help make depression more manageable.

Selenium is present in a variety of foods, including:

 whole grains
 Brazil nuts
 some seafood
 organ meats, such as liver

Vitamin D may help improve the symptoms of depression

People obtain most of their vitamin D through sun exposure, but dietary sources are also
important.

Foods that can provide vitamin D include:

 oily fish
 fortified dairy products
 beef liver
  egg

Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by
enhancing brain function and preserving the myelin sheath that protects nerve cells.

Good sources of omega-3 fatty acids include:

 cold-water fish, such as salmon, sardines, tuna, and mackerel

 flaxseed, flaxseed oil, and chia seeds
 walnuts

.Vitamins A (beta carotene), C, and E contain substances called antioxidants.

Antioxidants help remove free radicals, which are the waste products of natural bodily
processes that can build up in the body.

If the body cannot eliminate enough free radicals, oxidative stress can develop. A

number of health problems can result, which may include anxiety and depression.

.Fresh, plant based foods, such as berries, are good sources of antioxidants. A diet that
is rich in fresh fruits and vegetables, soy, and other plant products may help reduce the
stress-related symptoms of depression.

Vitamins B-12 and B-9 (folate, or folic acid) help protect and maintain the nervous
system, including the brain. They may help reduce the risk and symptoms of mood
disorders, such as depression.

Sources of vitamin B-12 include:

 eggs
 meat
 poultry
 fish
 oysters
 milk
 some fortified cereals

Foods that contain folate include:

 dark leafy vegetables

 fruit and fruit juices
 nuts
 beans
 whole grains
 dairy products
  meat and poultry
 seafood
 eggs

Some studies have suggested that zinc levels may be lower in people with depression
and that zinc supplementation may help antidepressants work more effectively.

Zinc is present in:

 whole grains
 oysters
 beef, chicken, and pork
 beans
 nuts and pumpkin seeds

Protein enables the body to grow and repair, but it may also help people with
depression.

The body uses a protein called tryptophan to create serotonin, the “feel good” hormone.

Tryptophan is present in:

 tuna
 turkey
 chickpeas

Serotonin appears to play a role in depression, but the mechanism is complex, and

exactly how it works remains unclear. However, eating foods that may boost serotonin
levels might be beneficial.

Foods such as yogurt and kefir may boost the levels of beneficial bacteria in the gut.

Healthy gut microbiota may reduce the symptoms and risk of depression,meta-analysis.
The researchers suggested that Lactobacillus and Bifidobacterium may help.

Foods to avoid

Some foods may aggravate the symptoms of depression.

Alcohol
There is a clear link between alcohol and mental health problems. A person may drink
as a way to cope with depression, but alcohol can aggravate or trigger new bouts of
depression and anxiety.

Even those who limit their alcohol consumption to no more than one drink a day have a
higher risk of some types of cancer, according to the National Cancer Institute.

Refined foods

Convenience foods, such as fast food and junk food, can be high in calories and low in
nutrients.

Processed foods, especially those high in sugar and refined carbs, may contribute to a
higher risk of depression. When a person eats refined carbs, the body’s energy levels
increase rapidly but then crash. A bar of chocolate may give an instant boost, but a rapid
low can follow.

It is best to opt for fresh, nutrient dense, whole foods that provide a steady source of
energy over time.

Processed oils

Refined and saturated fats can trigger inflammation, and they may also impair brain
function and worsen the symptoms of depression.

Fats to avoid include:

 trans fats, which are present in many processed foods

 fats in red and processed meats
 safflower and corn oil, which are high in omega-6 fatty acids

Caffeine
Share on PinterestPeople with depression may benefit from not drinking caffeinated
beverages after midday.

At least one study has found that a moderate intake of caffeine, in the form of coffee,
may benefit people with depression. Caffeine’s benefits could be due to its stimulant
effect and antioxidants properties.

Caffeine is present in:

 coffee
 tea
 chocolate
  sodas
 energy drinks

There is some evidence that small amounts of caffeine may reduce anxiety and boost
mood. However, some research has found that it may increase feelings of anxiety,
stress, and depression in children of high school age.

In addition, caffeine can affect a person’s ability to sleep.

While caffeine may benefit some people, it is best to:

 consume it only in moderation

 avoid products with a high caffeine content, such as energy drinks
 avoid caffeine after midday
 getting 7–8 hours of sleep in every 24 hours