Nutrition can be divided into two major classifications: macronutrient and micronutrient. Here is some simple information about these two types of nutrition:
- Carbohydrate, Good sources of carbohydrate include wheat bread, boiled potato, corn, fresh fruits (apples, berries), green vegetables (spinach, coleslaw, broccoli), oatmeal, cassava and brown rice.
- Protein, Foods that can supply good protein include tofu, prawn, fish, egg, soy bean, chicken breast, and beef.
- Fat. Fat can be divided into vegetable fat from items like avocado, coconut, beans, and margarine, and animal fat from items like beef, chicken, egg, and milk.
- Vitamin A – You can get vitamin A from meat or yellow-pigmented vegetables like carrot. Vitamin A is very important for eye health.
- Vitamin B, Vitamin B1 (Thiamin) and vitamin B2 (Riboflavin) – You can get Vitamin B1 by consuming wheat, egg yolk, beef, and fruit. For a good supply of Vitamin B2, consume beef liver, cheese and milk. These two vitamins are important for metabolism, neuro functions and general health.
- Vitamin C – You can supply your body with vitamin C by consuming orange, coleslaw, tomato and potato. This vitamin is good for preventing ulcer and gum problems.
- Vitamin D – The morning sunlight is a good source of this vitamin.Vitamin D is important for bone development.
- Vitamin E – For those of you who are breastfeeding, colostrum is an important source of this vitamin. Other good sources are spinach, beans, carrot, and lettuce. This vitamin functions as antioxidant.
- Vitamin K – You can get this from spinach and fish liver. This vitamin is necessary for coagulation (blood clotting process).
Calcium is an important mineral for bone growth, which can be obtained from milk, yogurt, cheese, orange juice, cereal, and tofu.
After reading the information above, you can fulfill your family’s needs for nutrition by doing the following:
- Educate your family that nutrition and healthy foods affect their growth and health.
- Replace foods that have little nutrition like cookies, candies, chips and soft drinks with foods that contain good nutrition like avocado juice and grilled salmon.
- Have fruits and boiled vegetables ready, which can be served with cheese spread or yogurt.
- Consume fruit and vegetable juice without adding it with sugar or other additives.
- Get used to consuming foods of high vitamin content like salmon/tuna/mackerel sandwich, fresh fruit, and yogurt.
- Consume low-fat milk that contains calcium because it is good for bone development and it also contains other important nutrients like iron, vitamin C and folate.
- You can eat cakes that are made with rice flour, but make sure they don’t contain too much sugar
- When you crave for snacks, take cereal and milk.