Index

Introduction ..................................................................................................................................... 2 Health .............................................................................................................................................. 3 Health maintence and improvement ............................................................................................ 3 Mental health ............................................................................................................................... 4 Occupational health ..................................................................................................................... 4 Nutrition .......................................................................................................................................... 4 Malnutrition................................................................................................................................. 5 Water ........................................................................................................................................... 5 Health benefits of water ........................................................................................................... 6 How much water do we need? ................................................................................................. 6 Food groups ................................................................................................................................. 7 Conclusion .................................................................................................................................... 13 References ..................................................................................................................................... 14

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Introduction

Introduction
Generally, if someone wants to perform normal actions and live well, it is needed to be healthy. In this terms, health will be a general well-being of a persons mind and body. In this work we are going to analyse some facts about the health, how it is managed. Also with the knowledge that not only the physical activity and environment define that someone is either healthy or not, but there is a major factor, the nutrition, we will also discuss about it.

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Health

Health
Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind and body, usually meaning to be free from illness, injury or pain. The World Health Organization defined health as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Generally, the context in which an individual lives is of great importance for his health status and quality of life. It is increasingly recognized that health is maintained and improved not only through the advancement and application of health science, but also through the efforts and intelligent lifestyle choices of the individual and society. Health is affected by a wide range of factors genetics, early years experiences, lifestyle choices, social networks, and other economic and environmental conditions. The choices a person makes throughout life, in addition to a multitude of socioeconomic, cultural and environmental factors have a positive or negative impact on their health.

Health maintence and improvement

The maintenance and promotion of health is achieved through different combination of physical, mental, and social well-being, together sometimes referred to as the "health triangle". The term 'health improvement' can be considered as including public health, health promotion, disease prevention, health and diseasemanagement, and the evaluation of those activities and interventions. People can improve their health via exercise, enough sleep, maintaining a healthy body weight, limiting alcohol use, and avoiding smoking. The environment is often cited as an important factor influencing the health status of individuals. This includes characteristics of the natural environment, the built environment, and the social environment. Factors such as clean water and air, adequate housing, and safe communities and roads all have been found to contribute to good health, especially to the health of infants and children.

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Mental health
Mental health describes a level of psychological well-being, or an absence of a mental disorder. Mental disorders are the leading cause of disability. Examples of disorders include, schizophrenia, major depressive disorder, bipolar disorder, anxiety disorder, posttraumatic stress disorder and autism.

Occupational health
In addition to safety risks, many jobs also present risks of disease, illness, and other longterm health problems. Many workers are vulnerable to skin diseases,

including eczema, dermatitis, urticaria, sunburn, and skin cancer. As the number of service sector jobs has risen in developed countries, more and more jobs have become sedentary, presenting a different array of health problems than those associated with manufacturing and the primary sector. Contemporary problems such as the growing rate of obesity and issues relating to stress and overwork in many countries have further complicated the interaction between work and health.

Nutrition
Nutrition is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. A poor diet may have an injurious impact on health, causing deficiency diseases such as scurvy and kwashiorkor. There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water. These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients include

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Nutrition

carbohydrates (including fiber), fats, protein, and water. The micronutrients are minerals and vitamins.

Malnutrition
Malnutrition refers to insufficient, excessive, or imbalanced consumption of nutrients by an organism. In developed countries, the diseases of malnutrition are most often associated with nutritional imbalances or excessive consumption.

Insufficient Under consumption generally refers to the long-term consumption of insufficient sustenance in relation to the energy that an organism expends or expels, leading to poor health.

Excessive Over consumption generally refers to the long-term consumption of excess sustenance in relation to the energy that an organism expends or expels, leading to poor health and, in animals,obesity. It can cause excessive hair loss, brittle nails, and irregular premenstrual cycles for females.

Water
How much water should we drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, our water needs depend on many factors, including our health, how active we are and where we live. Although no single formula fits everyone, knowing more about our body's need for fluids will help us estimate how much water to drink each day.

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Health benefits of water

Water is our body's principal chemical component and makes up about 60 percent of our body weight. Every system in our body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to our cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when we don't have enough water in our body to carry out normal functions

How much water do we need?

Every day we lose water through our breath, perspiration, urine and bowel movements. For our body to function properly, we must replenish its water supply by consuming beverages and foods that contain water. So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The average intake for women is 2.2 liters (about 9 cups) of total beverages a day.

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Food groups

I.

Energy food

Bread, Cereal, Rice, and Pasta Grain products like bread, cereal, rice, and pasta are good for you. They are important sources of vitamins and minerals. Breads, cereals, rice, and pasta are also good sources of carbohydrates like starch and fiber. Many people think that starchy foods like breads, rice and pasta are fattening. They are not. But when you add fats like margarine, oil, mayonnaise, cheese sauce or gravy to them, you add many extra calories. Whole-grain foods have more fiber than white grain foods. There are many kinds of whole-grain foods, such as oatmeal, brown rice, grits, corn tortillas and whole wheat bread. You may want to try a whole grain bread instead of white bread. Use brown rice instead of white rice or mix them together the next time you have rice. Some breads and cereals have lots of fat and sugar added when they are manufactured. Croissants, danish, doughnuts, cake and some muffins have more fat and calories than servings of plain breads and cereals. If you enjoy sweet breads and cereals, you don't have to give them up. Try eating these foods less often or in small amounts. When you shop, read the food labels and look for breads, cereals, rice and pasta mixes that have less fat and sugar in them. You can also cut down on fat when you make rice or pasta dishes. Try using less oil, butter, or margarine than the recipe says. Sometimes you can cut the fat in half without changing the way the food tastes or looks!

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II.

Caloric food

Bread, Cereal, Rice, and Pasta Grain products like bread, cereal, rice, and pasta are good for you. They are important sources of vitamins and minerals. Breads, cereals, rice, and pasta are also good sources of carbohydrates like starch and fiber. Many people think that starchy foods like breads, rice and pasta are fattening. They are not. But when you add fats like margarine, oil, mayonnaise, cheese sauce or gravy to them, you add many extra calories. Whole-grain foods have more fiber than white grain foods. There are many kinds of whole-grain foods, such as oatmeal, brown rice, grits, corn tortillas and whole wheat bread. You may want to try a whole grain bread instead of white bread. Use brown rice instead of white rice or mix them together the next time you have rice. Some breads and cereals have lots of fat and sugar added when they are manufactured. Croissants, danish, doughnuts, cake and some muffins have more fat and calories than servings of plain breads and cereals. If you enjoy sweet breads and cereals, you don't have to give them up. Try eating these foods less often or in small amounts. When you shop, read the food labels and look for breads, cereals, rice and pasta mixes that have less fat and sugar in them. You can also cut down on fat when you make rice or pasta dishes. Try using less oil, butter, or margarine than the recipe says. Sometimes you can cut the fat in half without changing the way the food tastes or looks!

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Nutrition

III.

Vitaminic food

Fruits and vegetables Fruits are important sources of vitamins and carbohydrates like fiber and sugar. They are low in calories and naturally sweet. Fruits and their juices are good sources of water, too. Different fruits contain different vitamins, so it is important to eat a variety of fruits. Mangoes, papayas, melons and citrus fruits, like oranges and grapefruit, are high in vitamin C. Cantaloupe, apricots, peaches, and nectarines are sources of vitamin A. Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. Dried fruits like figs, prunes and raisins are good sources of fiber, too. Canned fruits packed in syrup have a lot of added sugar. They are higher in calories than fresh fruits. When you shop for canned fruits, look for fruit that is packed in juice instead of syrup. Vegetables are a source of important vitamins, minerals and carbohydrates. Because vegetables differ in the vitamins and minerals they contain, it is important to eat a variety of vegetables. Cabbages, plantains, peppers and leafy green vegetables like poke greens and kale are rich sources of vitamin C. Deep orange and dark green vegetables are high in vitamin A. Broccoli, spinach, collards and kale are dark green vegetables that contain calcium and iron. Cabbage family vegetables like broccoli, cauliflower, turnips and rutabagas help prevent certain cancers. Fresh vegetables are naturally low in fat, calories and sodium. Extra fat and calories can come from cooking or other types of processing. If you add fat, oil, margarine or lard when you cook vegetables, you also add fat and calories. If you buy frozen vegetables with special sauces, you may also be adding fat and calories. You can buy frozen vegetables without special sauces and get the same nutrients as fresh vegetables. Some canned vegetables have added salt. While the salt adds flavor, it also adds extra sodium to your diet. When you shop for canned vegetables, look for vegetables with no salt added.

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IV.

Proteic food

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Meat, poultry, fish, dry beans, eggs, and nuts are important sources of protein, iron, zinc, and B vitamins. This group includes plant foods and animal foods. Some meats and meat products are high in fat. There are many ways to reduce the fat you get from these meats. You can choose leaner cuts like chuck, bottom round or top round of beef, pork loin or lamb shank. You can trim fat from meat before cooking and eating. You can take the skin off chicken. Many processed meats like hot dogs, sausage, pepperoni, bacon, ham and luncheon meats are high in fat and sodium. If you enjoy eating these meats, try having them less often and when you do, try eating them in smaller amounts. Because eggs are a good source of iron and protein, they are counted as a meat serving. Most of the fat in eggs is found in the yolk. When you use the egg whites, you can cut the fat and keep the protein and vitamins you need. Plant foods like lentils, black-eyed peas, chick peas and other dried beans and peas are inexpensive sources of protein. Unlike meats, beans are low in fat and high in fiber. Nuts and nut butters like peanuts and peanut butter are good sources of protein and iron; but they are higher in fat than other plant foods. You can get the nutrients you need from this group without a lot of fat and without costing a lot. Many lean meats like beef chuck are also lower in cost. If you buy ground beef that is 70% fat because it is less expensive, you can still reduce the fat. Try draining the meat after you cook it or add other ingredients. Mix small amounts of meat with pasta, beans and rice to stretch your food dollar. You will get the same nutrients but it will cost you less.

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Nutrition

V.

Dairy food

Milk, Yogurt, and Cheese Milk and foods made from milk are the best sources of the mineral calcium. They also provide us with vitamin A, protein and phosphorus. Fortified milk has vitamin D added to it. The foods in this group are important because all of the nutrients work together to keep our bones strong and healthy. It may be difficult to get enough calcium unless we include these foods in our diets. We can make sure we get the milk and calcium we need by making puddings and soups with milk. Some milk products like ice cream, cheese, whole milk and foods made from whole milk are high in fat. We can choose low-fat or skim milk products, like low-fat yogurt, skim milk and low-fat cheeses to keep the fat in our diets down. Some people who have problems digesting milk products because of lactose (sugar) in milk. Today there are many lactose-free products to try.

In general terms, the healthy eating pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:

Daily exercise to expend calories for weight control At most meals, whole grain foods including oatmeal, whole-wheat bread,

and brown rice; 1 piece or 4 ounces (110 g).

Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed

oil; 2 ounces (60 g) per day

Vegetables, in abundance 3 or more each day; each serving = 6 ounces (170 g). 23 servings of fruits; each serving = 1 piece of fruit or 4 ounces (110 g). 13 servings of nuts, or legumes; each serving = 2 ounces (60 g).

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12 servings of dairy or calcium supplement; each serving = 8 ounces (230 g) non 12 servings of poultry, fish, or eggs; each serving = 4 ounces (110 g) or 1 egg. Sparing use of white rice, white bread, potatoes, pasta and sweets; Sparing use of red meat and butter.

fat or 4 ounces (110 g) of whole.

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Conclusion

Conclusion
Well, meaning to be healthy is not only be free from illness, but have good practices that leads to a normal out-stressed and painful life, have a healthy diet and live in a clean environment. The fact of having a balanced diet with all the nutrients that our body needs to perform its normal functions does not means to spend much bucks in shops. Even with a little money you can have a balanced diet. It is important to drink water in order to hydratate our body.

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References

References

http://en.wikipedia.org/wiki/Nutrition

http://en.wikipedia.org/wiki/Health

http://en.wikipedia.org/wiki/Healthy_eating_pyramid#Food_groups

http://www.umass.edu/nibble/infolis2.html

http://www.mayoclinic.com/health/water/NU00283

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