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Proteins, carbohydrates, fats, vitamins, minerals-trace elements and water are classified as nutrients. Carbohydrates are the human body’s main source of energy, providing 4cal/g. It is the primary fuel source for cells such as those in the nervous system and red blood cells. Muscles depend on a continuous supply of carbohydrates to support physical activity and to help maintain tissue protein levels.

IIt is also critical for the metabolism of fat.

Carbohydrates are simple organic compounds that are aldehydes or ketones with many hydroxyl groups added. Both complex and/or simple are not essential nutrients since the body can obtain all its energy from protein and fats. Most forms of carbohydrates are composed of Carbon, Hydrogen and Oxygen. Digestion of carbohydrates begins in the mouth and finally absorbed into the bloodstream through specialized cells in the small intestinal wall in the form of glucose. Glucose has the chemical formula is C6H12O6.

When carbohydrates are broken down by the body, parts of are converted into fuel for every cell in the form of blood sugar “glucose.” Glucose is, for sort periods, stored in the liver and muscles as glycogen. When levels of glycogen stores are exhausted if no carbohydrates are consumed the body is forced to produce its own from body and food proteins. This kind of solution however, if persists for a long periods, it leads into health problems.

The major carbohydrates are sugars and starches. Common starch foods include bread and cereals, potatoes, pasta, corn, beans, rice and peas. The naturally occurring sugars are abundant in fruits, many vegetables; sugar cane, maple sugar, palm sugar, honey and milk products. Those foods that contain naturally occurring starches and sugars are referred as complex carbohydrates. Our bodies must break them down into a simpler form in order to obtain its primary fuel, carbohydrate, glucose. We obtain approximately 50% of our energy from the consumption of carbohydrates

Some of this glucose obtain is used directly to fuel our brain cells, red blood cells and nerve system, while the rest finds its way and stored in the liver and muscles as glycogen. From here glugogen will be converted back to glucose when the needs of the body for energy are increases. Any excess glucose is stored in fat cells as fat.

In contrast to sugars obtained from complex carbohydrates the refined sugars commonly added to processed foods, require little digestion are readily absorbed by the body, and can trigger an unhealthy chain of events. They make no real contribution to the body’s health and they lack the vitamins, minerals, fiber and other substances found naturally in the complex carbohydrates.

To utilize carbohydrates for energy, your body converts them to glucose. In the typical western diet, 40 to 50 percent of the total calories come from carbohydrates. Even worse, half of the carbohydrate calories consumed by the typical westerner come from processed foods filled with simple sugars.

New scientific research and opinion on traditional views on the differences between any “simple” and “complex” carbohydrates - simple carbohydrates can raised blood sugar levels quickly, while complex carbohydrates caused slower rise in blood sugar- shows no fixed difference between simple and complex carbs. Some of the simple sugars can cause a slow rise in blood sugar levels while some complex carbohydrates can cause a quick rise.

This knowledge is vital for better understanding of the role of both complex and simple carbohydrates. Dietary guidelines generally recommend plenty of complex carbohydrates and nutrient-rich simple carbohydrates such as fruit and dairy products to make up the bulk of our daily food consumption. However, carbohydrate consumption should be always balanced with quality protein and fats including those providing essential fatty acids .

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People over 55’s make up an increasingly larger percentage in many parts of the world. If you are in this age group along with retirement, menopause, osteoporosis and changes with joint behavior dietary requirements also begin to change.

When we were little our parents may have worried about our needs of vitamins and other essential nutrients in our diet but who is looking after our needs now that you are getting older?

Energy needs decline as we age, particularly if physical activity has declined. Yet, requirements for many vitamins minerals and protein remain the same so it is very important that the correct choice of food to be consumed is made to meet our needs. As obesity is not desirable in any age group; it increases the risk of disorders such as cardiovascular diseases, diabetes, difficulty with breathing, joint disorders and sleep apnea. Therefore, a healthy weight it is important in promoting good health.

Those that are overweight adopting strict dieting is not advisable as it greatly decreases the intake of many essential nutrients. It is then imperative that the choices of foods we eat are small in volume but dense in nutrients. Intake of fatty, sugary foods should go down and increase the intake of complex carbohydrates with foods such as cereals, vegetables and fruit combined with moderate intensity but regular exercise.

Restriction of fat intake especially of animal origin is a must for those who are well and fit. However, this is less likely to be of any benefit to those that are over 70s having small weight and small appetite. Some additional fat with meals will actually help to aid a little weight gain. Elderly frequently suffers constipation mostly from inactivity. Excessive amounts of high fiber foods should be limited as they interfere with nutrient absorption. Instead fruit and vegetables should be included frequently in their diet.

Bone-thinning disease is common to over 55s group, especially with postmenopausal women. Include the intake of foods such as yogurt, fortified milk, and broccoli and caned sardines in your diet as they will supply your daily requirement of calcium. Vitamin D is important in calcium metabolism and its deficiency will lead to bone softening and osteoporosis. Supplemental vitamin D may be necessary especial in winter as later in life our ability to synthesize it from sunlight through our skin largely diminishes.

The B group vitamins are commonly low with the over 60s age group if their appetite is poor and the foods consumed lack in vitamins and minerals. To meet your nutritional needs if you are in this age group aim to eat from all groups of foods daily and drink enough water. If you decide to support your diet with supplemental nutrients ask the advice of your health care provider.

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A child’s nutrition is important to overall health. Good nutrition will ensure full potential of normal growth and prevent many medical problems, including obesity, diabetes, skeletal problems and anemia. Breakfast is an important meal to insure refueling of the body and ensure nutrient needs for the day. A healthy diet and regular physical activity should build a desirable lifestyle pattern hopefully for a life time.

The second period of rapid growth for children occurs during the teenage years. Generally girls start this growth spurt earlier than boys between the ages of 11 and 13, some girls as early as age 7 to 8. Boys experience rapid growth usually between the ages of 12 and 16. During their teenage period of growth girls gain about to 25 cm in height and boys 30 cm. Teenage girls also gain both lean and fat tissue while boys tent to gain mostly lean tissue. This growth gain generally provides 15 to 20% of ultimate height and about 50% of ultimate weight for an adult.

Nutritional problems are common during teenage years. For example studies showed that only 25% of students during their teenage years consume five servings of fruits and vegetables a day. In contrast fat intake was more than four percentage points above the suggested amounts and sodium more than 25% than recommended.

Further concerns with nutrition include: Iron Deficiency Anemia. Iron deficiency appears sometimes in girls the same time as menstruation starts and with boys during their rapid growth period. Intake of calcium appeared inadequate for both sexes between the ages of 10 and 18 years.

Teenage girls need to choose food sources rich in iron, in particular if they experience heavy menstrual flows, such as lean meat an enriched cereals to compensate for any iron loses. Additionally, three servings of milk, cheese and yogurt is recommended for both teenage boys and girls to receive the suggested 1300 mg/day. It is necessary that nutrition from good food sources is dense in essential nutrients such as vitamins and minerals to meet the needs for all bodily functions, growth and repair of tissues.

It is not unusual for both sexes during the teenage years but most commonly with teenage girls to show preference to fad diets or miss meals. Teenage girls more often than boys are concerned with appearance and body weight and optimal nutrition may take second place. More than 25% of teenage female students reported to follow a weight lose program even though the considered themselves to have the right weight.

A common practice among teenage girls is focusing on fat free foods. However, some fats and especially essential fatty acids are important for many body functions. The teenage years are a time of rapid growth and development. Since it is common to see teenage nutritional problems to curry on in life to adulthood and one day become problems of nutrition and the aged, early education and information about nutrition and good eating habits are essential.

During teenage years a rapid growth period many changes occur in many areas - physical, psychological and social - it is important for teenagers to understand the importance of nutrition. A diet low in saturated fat, cholesterol, moderate in sugars and salt and dense in nutrients is important to insure good health.

Inadequate nutrition intake and consumption of foods deficient in vital nutrients; vitamins minerals, essential fatty acids and trace elements can set the stage for the development of many health problems later in life. Nutrition matters. A large part of wellbeing depends on good nutrition.

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