Diet For Health

The key to a healthy, well-balanced diet lies in eating the corect amounts of a variety of foods. The foods that are essential for keeping the body well are divided into four groups. If you eat one or more portions of food from each of these four groups every day, your diet will be adequate for good health. The number of serving and the size of portion will depend on the age, size, and activities of the individual. Following are the for basic food groups. along with suggestions for a good diet for the average person. Check your own eating habits to be sure you are eating a well-balanced diet.

Dairy products. Milk or milk products are needed to supply protein, calcium and other minerals and to supply vitamin and carbohydrates. Every day a small child should have at least three or four. 8-ounce glasses of milk. A teenager should have four or more glasses. An adult should have two glasses daily, but pregnant and nursing mothers need milk in greater quantity. Other forms of milk and milk products also acceptable include concentrated, evaporated, and skim milk, dry milk, yogurt, buttermilk, cream and cheese.

Vegetables and fruits. Four servings this group are needed every day to supply an adequate amount of certain vitamins and minerals and to provide roughage. One serving should be from citrus fruits (oranges, lemons, grapefruit) that are high vitamin C. at least four meals a week should include a dark green or yellow vegetable for vitamin A.

Meat and meat substitutes. These include meat, fish, poultry, eggs, cheese, dried beans, peas and nuts. Servings daily from this group are recommended for a good diet. At least one serving should be meat, fish, or poultry. One serving might be an egg, a slice of cheese, or a small serving of split peas or baked beans.

Bread, cereals, and potatoes. Whole-grain or enriched bread and cereals are necessary for the body’s nutrition because they provide carbohydrates for energy. Servings every day from this group are recommended.

The four basic foods groups. Every meal-every day a selected variety from each group.

Group 1: Dairy product

Milk. Cheese, ice cream and other milk-made foods can be substituted for part of the milk requirement

Group 2: Vegetable and fruit

Include dark green and deep yellow vegetables: citrus fruit and tomatoes

Group 3: Meat and Fish

Meat, fish, poultry, eggs, cheese or tofu, with dry beans, peas, nuts as alternates.

Group 4: Bread, Cereals, Rice, and Potatoes

Enriched or whole grain. Added milk improves nutritional value.

What Are Nutrients ?

Nutrients is chemical substances found in food. Some 50 individual nutrients are needed to build the body. Many foods we eat contain combinations of various nutrients that are responsible for body function. For example, whole-grain cereals are high in carbohydrates, but they also contain protein, minerals, and vitamins. Foods help the body perform its functions only if they contain the right nutrients.

How Nutrients Are Made ?

The first step in making nutrients takes place in green plants. They take water and minerals from the soil and water and carbon dioxide from the air. With the help of the sun’s energy, these substance are built into nutrients.

How Nutrients Are Used ?

When people eat plants, they are get the nutrients from them. Also, when people eat meat, they get the nutrients that animals have taken from green plants.

There are six classes of nutrients: carbohydrates, fats, minerals, proteins, vitamins and water.

1.      Carbohydrates

Bodily function: Provides work energy or body activities, and heat energy for maintenance of body temperature. Food sources of carbohyd get from

Food sources: Cereal grains and their products ( bread, breakfast cereal, macaroni products), potatos, sugar, rice, syrup, fruits, milk, vegetables, nuts.

2.      Fats

Bodily function: give work energy for body activities and heat energy for maintenance of body temperature. Carrier of vitamin A, D, E and K, provide fatty acids necessary for growth and maintenance of body tissues.

Food sources: Some food chiefly fat, such as lard, vegetables fats and oils, and butter. Many other foods contain variable proportions of fat-nuts, meat, fish, poultry, cream, whole milk.

3.      Proteins

Bodily function: Build and renew body tissues: regulate body functions and supply energy . complete proteins: maintain life and provide growth. Incomplete proteins: maintain life but do not provide for growth.

Food sources: Complete proteins: derived from animal foods; meat, milk plus eggs, fish, cheese, poultry. Incomplete proteins: derived from vegetables foods; soybean, dry beans, peas, some nuts and whole-grain products.

4.      Minerals

§         Calcium

Bodily function: The function is build and renews bone, teeth and other tissues; regulates the activity of the muscle, heart, nerves; and controls the clotting of blood.

Food sources: Milk and milk products, except butter; most dark green vegetables; canned salmon.

§         Phosporus

Bodily Function: Associated with calcium in some functions needed to build and renew bones and teeth influences the oxidation of foods in the body cells; important in nerve tissue.

Food sources: Widely distributed in foods; especially cheese, oat cereals, whole-wheat products dry beans and peas, meat, fish, poultry, nuts.

§         Iron

Bodily function: Build and renews hemoglobin the red pigment in blood which carries oxygen from the lungs to the cells.

Food sources: Eggs, meat, especially liver and kidney; deep-yellow and dark green vegetables; potatoes, dried fruit, whole-grain products; enriched flour, bread, breakfast cereals.

§         Iodine

Bodily finction: Enables the thyroid gland to perform its function of controlling the rate at which foods are oxidized in the cells.

Food sources: Fish (obtained from the sea), some plant-foods grown in soils containing iodine; table salt fortified with iodine (iodized).

5.      Vitamins

§         Vitamins A

Bodily function: Necessary for normal functioning of the eyes, prevents night blindness. Ensures a healthy condition of the skin, hair, and mucous membranes. Maintains a state of resistance to infections of the eyes, mouth and respiratory tarct.

Food sources: One from vitamin A is yellow and one from coloriess, Apricots, cantaloupe, milk, cheese, egg, meat oragans, (especially liver and kidney), fortified margarine, butter, fish liver oils, dark green and deep yellow vegetables.

§         B Complex

B1 (thiamine)

      Bodily function: Maintains a healthy condition of the nerves. Fosters a good appetite Helps the body cells use carbohydrates.

Food sources: Whole-grain and riched grain products; meats (especially, pork, liver and kidney) dry beans and peas.

B2 (Riboflavin)

Bodily function: Keeps the skin, mouth and eyes in a healthy condition. Acts with other nutrients to form enzymes and control oxidation in cells.

Food sources: Milk, cheese, eggs, meat (especially liver and kidney), whole grain and enriched grain products, dark green vegetables.

B3 (Niacin)

Bodily function: Influences the oxidation of carbohydrates and proteins in the body cells.

Food sources: Liver, meat,  fish, poultry, eggs, peanuts: dark green vegetables, whole-grain and riched cereal products

B6

Bodily function: Aids the body in absorbing and using proteins. Helps the body use fats. Assists in the formation or red blood cells.

Food sources: Whole grain (not enriched) cereals and bread, liver, avocados, spinach, green beans, bananas, fish, poultry, meats, nuts, potatoes, green leafy vegetables.

B12

Bodily function: Regulates specific processes in digestion. Helps maintain normal functions of muscles, nerves, heart, blood-general body metabolism.

Food sources: Liver, other organ meats cheese, eggs, milk.

§         Vitamin C (Ascorbic acid)

Bodily function: Acts as a cement between body cells, and helps them work together to carry out their special functions. Maintains a sound condition of bones, teeth, and gums. Not stored in the body.

Food sources: Fresh raw citrus fruits and vegetables-oranges, grape fruit, cantalpupe, strawberries, tomatoes, raw onions, cabbage, green and sweet red pappers, dark green vegetables.

§         Vitamin D

Bodily function:Enables the growing body to use calcium and phosphorus in a normal way to build bones and teeth.

Food sources: Provided by vitamin D fortification of certain foods, such as milk and margarine. Also fish, liver oils and eggs. Sunshine is also a source of vitamin D.

§         Vitamin E

As an antioxidant, vitamin E intercepts free radicals and prevents cell damage. It particularly protects red blood cells. Vitamin E also assists in the maintenance of vitamins A and C in the body. Vitamin E supports healthy skin and assists in cell production. It protects against scar tissue and skin inflammation. As part of the immune system, vitamin E enhances antibody formation and benefits people suffering from a cold or other viruses. Vitamin E is essential for cardiovascular health and for sex organ functioning. Vitamin E may provide some relief for menstrual pain, pre-menstrual syndrome, Menopausal symptoms and muscle and joint pain.
Vitamin E can be found in vegetable oils, margarine, nuts, seeds, soybeans, avocados, egg yolks, whole grains and green leafy vegetables.

§         Vitamin K

Vitamin K makes the proteins that allow blood to clot. Vitamin K keeping calcium out of your arteries. Another function of vitamin K is to get calcium into bones.

Food sources: Broccoli, canola oil, kale, olive oil, mayonnaise, soybean oil, parsley, spinach, swiss chard and water cress.

6.      Water

Bodily function: Regulates body processes. Aids in regulating body temperature. Carries nutrients to body cells and carries waste products away from them. Helps to lubricate joints. Water has no  food value, although most water contains mineral elements. More immediately necessary to life than food-second only to oxygen.

Food sources: Drinking water, and other beverages; all foods except those made up of a single nutrient, (sugar and some fats). Milk, milk drinks, soups, vegetables, fruit juices, ice cream, water melon, strawberries, lettuce, tomatoes, cereals.

What Is Shock

Shock is the failure of the cardiovascular system to provide sufficient blood circulation to every part of the body.

Diagnostic signs of shock are :

§               Eyes are dull and lack luster

§               Pupils are dilated

§               Face is pale and cyanotic (blue)

§               Respiration is shallow, irregular, or labored

§               Pulse is rapid and weak

§               Skin is cold and clammy

§               May be nausea, vomit, anxious, thirsty and collapse

Type of Shock

Hemorragic shock is caused by blood loss. The reduction of blood volume means that circulation is impaired. This may occur for several reason:

§               External bleeding

§               Internal bleeding

§               Loss of plasma due to burns or crushed tissues

Respiratory shock is caused by insufficient oxygen in the blood. The inability to fill the lungs completely is the result of impaired breathing. This may happen because of :

§               A chest wound

§               Flail chest

§               Broken ribs

§               Pneumothorax

§               Airway obstruction

§               Spinal cord damage that is paralysed the muscles of the chest and the victim must breathe with the diaphragm alone.

Neurogenic shock is caused by loss control of  the nervous system due to spinal cord damage.

Psychogenic shock or fainting is caused by a reaction of the nervous system to fear, bad news, the sight of blood, or a minor injury. Sudden dilation of the blood vessels occurs, and the blood flow to the brain is interrupted. The person faint, and unless other problems are present, fainting is usually self-correcting. When the head is lowered blood circulates to the brain and normal function is restored.

Cardiogenic shock is caused by inadequate functioning of the heart. When the heart does not continuously operate, due to disorders that weaken the heart muscle, the heart can no longer develop the pressure required to move blood to all part of the body.

Septic shock is caused by infection. Toxins released into the blood stream have a harmful effect on the blood vessels, causing them to dilate (get larger), which result in incomplete filling of the circulatory system.

Metabolic shock is caused by loss of body fluids and changes in body chemistry. This happens because of :

§               Loss of body fluids through diarrhea, vomiting, or urination

§               Severe disturbance of body salts or the acid-base balance in diseases.

Anaphylactic shock or reaction occurs when a person contacts something to which he or she is extremely allergic. This may be caused by :

§               Insect stings (bees, yellow jackets, wasps, and hornets)

§               Inhaled substances (dust, pollen)

§               Injected substances (drugs such as penicillin)

How to Help The Person In Shock

ü            Call for help

ü            Maintain an open airway to assure braething

ü            Position the person in crisis with the head lower than legs.

ü            Control bleeding

ü            Loosen all tight clothes that put pressure on the neck, chest and waist

ü            Do not give the person anything by mouth, including anything to eat or drink

ü            Do not move the person with a known or suspected a broken bone or spinal injury

ü             Do not wait for milder shock symptoms to worsen before calling for emergency medical help.

ü            Stay with the person in crisis until emergency medical rescue help arrives

Adapted from any references

Blood Pressure

BLOOD PRESSURE is the force of the blood exerted on the inner walls of the arteries, veins, and chambers of the heart as it flows or circulates through them.

The heart contracts as it pumps the blood into the arteries. When the heart is contracting, the pressure is highest. this pressure is called the systolic pressure. As the heart relaxes between each contraction,the pressure goes down. When the heart is most relaxed, the pressure is lowest. This pressure is called the diastolic pressure. 

In young, healthy adults, the normal blood pressure range is between 100 and 140 mmHg systolic pressure. It is between 60 and 90 mmHg diastolic pressure. When blood pressure is higher than the normal range for his or her age and condition, it is refered to as high blood pressure or called is hypertension. When the blood pressure is lower than the normal range for his or her age and condition, it is refered to as low blood pressure or called is hypotension.

Instrument For Measuring Blood Pressure

1.            Sphygmomanometer

Generally there are two type of Sphygmomanometer to measure blood pressure. One is the mercury type. The other is the aneroid (dial) type. Both kinds have an inflatable, cloth-covered rubber bag or cuff that is wrapped around the arm. Both kinds also have a rubber bulb for pumping air into the cuff. The procedure for measuring blood pressure is the same, except for measuring the reading. When you use the mercury type, you will be watching the level of a column of mercury on a measuring scale. When you use the dial (aneroid) type, you will be watching a pointer on a dial.

When you measure blood pressure, you will be doing two things at the same time. You will listen to the brachial pulse as it sounds in the brachial artery in the arm. You also will watch an indicator (either a column of mercury or a dial) in order to take a reading.

2.            Stethoscope

You will use a stethoscope to listen to the brachial pulse. The stethoscope is an instrument that makes it possible to listen various sound in the patient’s body, such as the heartbeat or breathing sounds in the chest. The stethoscope is a tube with one end that picks up sounds when it is placed against a part of the body. This end is either bell shapped, and is called a bell, or it is round and flat, and is called a diaphragm. The other end of the tube splits into two parts. These parts have tips on the ends and fit into the listener’s ears.

How Do Measuring Blood Pressure ?

1.            Wrap the cuff around the arm above the elbow snugly and smoothly.

2.            Be sure the manometer is in position so you can read the numbers easly.

3.            With your fingertips, find the brachial pulse, and place the diaphragm or bell of the stethoscope.

4.            Put the earplugs of the stethoscope into your ears.

5.            Inflate the cuff with squeezes of the bulb until the dial point to 170 mmHg or mercury (200 mmHg or more in people with severe hypertension) For most kids, you shouldn't need to go over 150 mmHg or mercury.

6.            At 170, slightly open the valve on the air pump. (This part takes practice.. It's important that you don't let the air out too suddenly. Likewise, your friend will be quite irritated with you if you let it out too slowly).

7.            Listen for the first clear sound. This sound gives the reading for systolic pressure (top number). Continue releasing the air from the cuff. When the sounds change to a softer or muffled and faster. This value represents the diastolic blood pressure (bottom number).

8.            Afterwards, open the air valve completely to release any remaining pressure