Nutrition Guide

Tina Jones, M.D.

NLiS Country Profile: Afghanistan
The multisectoral nature of nutrition means that it must be addressed by a wide range of actors. Fresh fruits consist of well scrubbed or rinsed fruits such as: The global hunger index captures three dimensions of hunger: This indicator is defined as the existence of pre-service training in maternal, infant and young child nutrition for health personnel. Vitamin and Mineral Nutrition Information System.

You are here:

Diet and Nutrition

Doing so can be very dangerous, as several varieties of beans are acutely toxic when uncooked. Varieties known to be toxic include soy, black, red, yellow wax, and kidney beans. Cooking destroys the hemaglutin toxin. I do give my birds well rinsed cooked chickpeas once or twice a week up to 5 each. Avoid chicken bones and any other meat bones since the marrow is extremely high in cholesterol. Second hand smoke will have a detrimental effect upon the general health of your bird.

Non-stick pots, pans and utensils can kill your birds if heated beyond a certain temperature. With a well-rounded diet, you might only need to do this once or twice a week. An all-pelleted diet would not require supplementation. NEVER put vitamins or supplements in the drinking water despite what the manufacturer guidelines state - because: Birds generally don't drink that much, so you don't know how much they are getting. They can cause bacteria to form quickly in the water. They lose potency quickly in water.

If the bird bathes in the water, feathers can get sticky. A good probiotic or acidophilus will act to keep the bird's gut flora at a ph level for proper absorption of food. While it might not be necessary in most cases, it doesn't hurt and is necessary after a round of antibiotics or in a state of stress. Use only if medically necessary under the advice of your vet. Perhaps because of the amount of powder dust that their bodies produce, African Greys can easily become calcium deficient.

This can be manifested by seizures, poor muscle control and coordination, and falling off their perches. Don't assume that the cause of these symptoms is lack of calcium until you've had blood work done by your vet. Treating with calcium is tricky. Too much can result in death. This is why a well-balanced diet with vitamin supplements is so important. Amazon pet birds have a propensity for gaining too much weight over the years resulting in such conditions as fatty liver, sore feet, and more unless they are active aviary fliers.

Therefore, their caloric and sugar intake should be kept low. Pellets should be given very sparingly, and only non-colored pellets. Too much can cause toe-tapping and other unwanted habits. Hyacinth and Greenwing Macaws need higher fat content. Their diets should consist of mixed nuts including high fat macadamias in shell, and plenty of produce including palm nuts.

Scarlets and Blue and Gold Macaws should also have a diet of mostly nuts in shell and produce. This small bird cannot tolerate pellets well and should be on a diet of seed mix and produce.

Rosies should only be kept in large aviary flights. They tend to develop fatty tumors if not fed properly. Sprouts should be a major part of their diet. Please submit species specific articles to us here. One of the advantages of Australian aviculturalists is that we see parrots all the time feeding in the wild, and many studies have been done on their feeding habits. Ignoring specialised birds such as lorikeets, Eclectus mainly fruit and some rare tropical rainforest birds, almost all of our wild parrots feed on seed as their dominant food source.

Originally of course it would have been the seed of our native grasses, shrubs and trees, but parrots are very adaptable, and many species are happily eating seeds from introduced plants, including unfortunately grain crops. It is this latter adaptation of course which leads to conflict with farmers and the shooting of many galahs, SC2's and corellas.

I might add that one of their favourite crops is sunflower! I have often watched flocks of budgies in Central Australia some flocks with thousands of birds industriously picking away on the fallen seed ie fully ripe on the ground from native grasses and ignoring the fresh green seed on the plant above their heads.

Perhaps for this reason Australian aviculturalists have never been caught up by the pellet propaganda. As I said in the previous post, I doubt that 1 in a aviculturalists here would feed a pellet based diet. Some will supplement seed with a high protein pellet usually Roudybush during breeding season, but even they are a very small minority. His ideas made the phlogiston theory of combustion obsolete.

In , George Fordyce recognized calcium as necessary for the survival of fowl. In the early 19th century, the elements carbon , nitrogen , hydrogen , and oxygen were recognized as the primary components of food, and methods to measure their proportions were developed.

In , François Magendie discovered that dogs fed only carbohydrates sugar , fat olive oil , and water died evidently of starvation, but dogs also fed protein survived, identifying protein as an essential dietary component. In the early s, Kanehiro Takaki observed that Japanese sailors whose diets consisted almost entirely of white rice developed beriberi or endemic neuritis, a disease causing heart problems and paralysis , but British sailors and Japanese naval officers did not.

Adding various types of vegetables and meats to the diets of Japanese sailors prevented the disease, not because of the increased protein as Takaki supposed but because it introduced a few parts per million of thiamine to the diet, later understood as a cure [39]. In , Eugen Baumann observed iodine in thyroid glands. In , Christiaan Eijkman worked with natives of Java , who also suffered from beriberi. Eijkman observed that chickens fed the native diet of white rice developed the symptoms of beriberi but remained healthy when fed unprocessed brown rice with the outer bran intact.

His assistant, Gerrit Grijns correctly identified and described the anti-beriberi substance in rice. Eijkman cured the natives by feeding them brown rice, discovering that food can cure disease. Over two decades later, nutritionists learned that the outer rice bran contains vitamin B1, also known as thiamine. In the early 20th century, Carl von Voit and Max Rubner independently measured caloric energy expenditure in different species of animals, applying principles of physics in nutrition.

In , Edith G. Willcock and Frederick Hopkins showed that the amino acid tryptophan aids the well-being of mice but it did not assure their growth.

Babcock and Edwin B. Hart started the cow feeding, single-grain experiment , which took nearly four years to complete. In , Casimir Funk coined the term vitamin , a vital factor in the diet, from the words "vital" and "amine," because these unknown substances preventing scurvy, beriberi, and pellagra , were thought then to be derived from ammonia.

The vitamins were studied in the first half of the 20th century. In , Elmer McCollum and Marguerite Davis discovered the first vitamin, fat-soluble vitamin A , then water-soluble vitamin B in ; now known to be a complex of several water-soluble vitamins and named vitamin C as the then-unknown substance preventing scurvy. In , Sir Edward Mellanby incorrectly identified rickets as a vitamin A deficiency because he could cure it in dogs with cod liver oil.

Bishop discover vitamin E as essential for rat pregnancy, originally calling it "food factor X" until In , Hart discovered that trace amounts of copper are necessary for iron absorption. In , Albert Szent-Györgyi isolated ascorbic acid , and in proved that it is vitamin C by preventing scurvy.

In , he synthesized it, and in , he won a Nobel Prize for his efforts. Szent-Györgyi concurrently elucidated much of the citric acid cycle. In the s, William Cumming Rose identified essential amino acids , necessary protein components that the body cannot synthesize. In , Underwood and Marston independently discovered the necessity of cobalt. In , Eugene Floyd DuBois showed that work and school performance are related to caloric intake. In , Erhard Fernholz discovered the chemical structure of vitamin E and then he tragically disappeared.

In , rationing in the United Kingdom during and after World War II took place according to nutritional principles drawn up by Elsie Widdowson and others. In , The U. Department of Agriculture introduced the Food Guide Pyramid. The list of nutrients that people are known to require is, in the words of Marion Nestle , "almost certainly incomplete". Some nutrients can be stored - the fat-soluble vitamins - while others are required more or less continuously.

Poor health can be caused by a lack of required nutrients, or for some vitamins and minerals, too much of a required nutrient. The macronutrients are carbohydrates , fiber , fats , protein , and water.

Some of the structural material can be used to generate energy internally, and in either case it is measured in Joules or kilocalories often called "Calories" and written with a capital C to distinguish them from little 'c' calories.

Vitamins, minerals, fiber, and water do not provide energy, but are required for other reasons. Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates range from simple monosaccharides glucose, fructose and galactose to complex polysaccharides starch. Fats are triglycerides , made of assorted fatty acid monomers bound to a glycerol backbone. Some fatty acids, but not all, are essential in the diet: Protein molecules contain nitrogen atoms in addition to carbon, oxygen, and hydrogen.

The fundamental components of protein are nitrogen-containing amino acids , some of which are essential in the sense that humans cannot make them internally. Some of the amino acids are convertible with the expenditure of energy to glucose and can be used for energy production, just as ordinary glucose, in a process known as gluconeogenesis.

By breaking down existing protein, the carbon skeleton of the various amino acids can be metabolized to intermediates in cellular respiration; the remaining ammonia is discarded primarily as urea in urine.

Carbohydrates may be classified as monosaccharides , disaccharides , or polysaccharides depending on the number of monomer sugar units they contain. They constitute a large part of foods such as rice , noodles , bread , and other grain -based products, also potatoes , yams, beans, fruits, fruit juices and vegetables. Monosaccharides, disaccharides, and polysaccharides contain one, two, and three or more sugar units, respectively.

Polysaccharides are often referred to as complex carbohydrates because they are typically long, multiple branched chains of sugar units. Traditionally, simple carbohydrates are believed to be absorbed quickly, and therefore to raise blood-glucose levels more rapidly than complex carbohydrates. This, however, is not accurate. Dietary fiber is a carbohydrate that is incompletely absorbed in humans and in some animals.

Like all carbohydrates, when it is metabolized it can produce four Calories kilocalories of energy per gram. However, in most circumstances it accounts for less than that because of its limited absorption and digestibility. Dietary fiber consists mainly of cellulose, a large carbohydrate polymer which is indigestible as humans do not have the required enzymes to disassemble it.

There are two subcategories: Whole grains, fruits especially plums , prunes , and figs , and vegetables are good sources of dietary fiber. There are many health benefits of a high-fiber diet. Dietary fiber helps reduce the chance of gastrointestinal problems such as constipation and diarrhea by increasing the weight and size of stool and softening it. Insoluble fiber, found in whole wheat flour , nuts and vegetables, especially stimulates peristalsis ;— the rhythmic muscular contractions of the intestines, which move digest along the digestive tract.

Soluble fiber, found in oats, peas, beans, and many fruits, dissolves in water in the intestinal tract to produce a gel that slows the movement of food through the intestines. This may help lower blood glucose levels because it can slow the absorption of sugar. Additionally, fiber, perhaps especially that from whole grains, is thought to possibly help lessen insulin spikes, and therefore reduce the risk of type 2 diabetes. The link between increased fiber consumption and a decreased risk of colorectal cancer is still uncertain.

A molecule of dietary fat typically consists of several fatty acids containing long chains of carbon and hydrogen atoms , bonded to a glycerol. They are typically found as triglycerides three fatty acids attached to one glycerol backbone.

Fats may be classified as saturated or unsaturated depending on the detailed structure of the fatty acids involved. Saturated fats have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms, whereas unsaturated fats have some of these carbon atoms double-bonded , so their molecules have relatively fewer hydrogen atoms than a saturated fatty acid of the same length. Unsaturated fats may be further classified as monounsaturated one double-bond or polyunsaturated many double-bonds.

Furthermore, depending on the location of the double-bond in the fatty acid chain, unsaturated fatty acids are classified as omega-3 or omega-6 fatty acids. Trans fats are a type of unsaturated fat with trans -isomer bonds; these are rare in nature and in foods from natural sources; they are typically created in an industrial process called partial hydrogenation. There are nine kilocalories in each gram of fat.

Fatty acids such as conjugated linoleic acid , catalpic acid, eleostearic acid and punicic acid , in addition to providing energy, represent potent immune modulatory molecules. Saturated fats typically from animal sources have been a staple in many world cultures for millennia. Saturated and some trans fats are typically solid at room temperature such as butter or lard , while unsaturated fats are typically liquids such as olive oil or flaxseed oil.

Trans fats are very rare in nature, and have been shown to be highly detrimental to human health, but have properties useful in the food processing industry, such as rancidity resistance. Most fatty acids are non-essential, meaning the body can produce them as needed, generally from other fatty acids and always by expending energy to do so.

However, in humans, at least two fatty acids are essential and must be included in the diet. An appropriate balance of essential fatty acids— omega-3 and omega-6 fatty acids —seems also important for health, although definitive experimental demonstration has been elusive. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins , which have roles throughout the human body.

They are hormones , in some respects. The omega-3 eicosapentaenoic acid EPA , which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid ALA , or taken in through marine food sources, serves as a building block for series 3 prostaglandins e. The omega-6 dihomo-gamma-linolenic acid DGLA serves as a building block for series 1 prostaglandins e.

An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which is one reason why a balance between omega-3 and omega-6 is believed important for cardiovascular health. In industrialized societies, people typically consume large amounts of processed vegetable oils, which have reduced amounts of the essential fatty acids along with too much of omega-6 fatty acids relative to omega-3 fatty acids.

Moreover, the conversion desaturation of DGLA to AA is controlled by the enzyme deltadesaturase , which in turn is controlled by hormones such as insulin up-regulation and glucagon down-regulation. The amount and type of carbohydrates consumed, along with some types of amino acid, can influence processes involving insulin, glucagon, and other hormones; therefore, the ratio of omega-3 versus omega-6 has wide effects on general health, and specific effects on immune function and inflammation , and mitosis i.

Proteins are structural materials in much of the animal body e. They also form the enzymes that control chemical reactions throughout the body. Each protein molecule is composed of amino acids , which are characterized by inclusion of nitrogen and sometimes sulphur these components are responsible for the distinctive smell of burning protein, such as the keratin in hair.

The body requires amino acids to produce new proteins protein retention and to replace damaged proteins maintenance. As there is no protein or amino acid storage provision, amino acids must be present in the diet. Excess amino acids are discarded, typically in the urine. For all animals, some amino acids are essential an animal cannot produce them internally and some are non-essential the animal can produce them from other nitrogen-containing compounds.

About twenty amino acids are found in the human body, and about ten of these are essential and, therefore, must be included in the diet. A diet that contains adequate amounts of amino acids especially those that are essential is particularly important in some situations: A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids. It is possible with protein combinations of two incomplete protein sources e.

However, complementary sources of protein do not need to be eaten at the same meal to be used together by the body. Water is excreted from the body in multiple forms; including urine and feces , sweating , and by water vapour in the exhaled breath.

Therefore, it is necessary to adequately rehydrate to replace lost fluids. Early recommendations for the quantity of water required for maintenance of good health suggested that 6—8 glasses of water daily is the minimum to maintain proper hydration.

Most of this quantity is contained in prepared foods. For healthful hydration, the current EFSA guidelines recommend total water intakes of 2. These reference values include water from drinking water, other beverages, and from food. The EFSA panel also determined intakes for different populations. Recommended intake volumes in the elderly are the same as for adults as despite lower energy consumption, the water requirement of this group is increased due to a reduction in renal concentrating capacity.

Dehydration and over-hydration - too little and too much water, respectively - can have harmful consequences. Drinking too much water is one of the possible causes of hyponatremia , i. Pure ethanol provides 7 calories per gram. For distilled spirits , a standard serving in the United States is 1. A 5 ounce serving of wine contains to calories.

A 12 ounce serving of beer contains 95 to calories. Alcoholic beverages are considered empty calorie foods because other than calories, these contribute no essential nutrients. The micronutrients are minerals , vitamins , and others. Dietary minerals are inorganic chemical elements required by living organisms, [70] other than the four elements carbon , hydrogen , nitrogen , and oxygen that are present in nearly all organic molecules.

The term "mineral" is archaic, since the intent is to describe simply the less common elements in the diet. Some are heavier than the four just mentioned, including several metals , which often occur as ions in the body.

Some dietitians recommend that these be supplied from foods in which they occur naturally, or at least as complex compounds, or sometimes even from natural inorganic sources such as calcium carbonate from ground oyster shells. Some minerals are absorbed much more readily in the ionic forms found in such sources. On the other hand, minerals are often artificially added to the diet as supplements; the most famous is likely iodine in iodized salt which prevents goiter.

Many elements are essential in relative quantity; they are usually called "bulk minerals". Some are structural, but many play a role as electrolytes. Many elements are required in trace amounts, usually because they play a catalytic role in enzymes. Vitamins are essential nutrients, [70] necessary in the diet for good health. Vitamin D is an exception, as it can be synthesized in the skin in the presence of UVB radiation , and many animal species can synthesize vitamin C.

Vitamin deficiencies may result in disease conditions, including goitre , scurvy , osteoporosis , impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health , among many others.

Phytochemicals such as polyphenols are compounds produced naturally in plants phyto means "plant" in Greek. In general, the term is used to refer to compounds which do not appear to be nutritionally essential and yet may have positive impacts on health. To date, there is no conclusive evidence in humans that polyphenols or other non-nutrient compounds from plants have health benefit effects. Its job is basically to help nutrients get into cells.

For one thing, it got some of us unhooked from processed sugary and starchy treats, and thinking more about fiber content and healthy fats. Unfortunately, insulin is not the only player. Nor does insulin act alone. Energy storage is governed largely by our brain , not a single hormone. The other upside to the low-carb approach was that people often ate more protein and more fat.

Which means we eat less. Which means we lose fat. Lower the carb intake, and our body will eventually release some water and glycogen. You may find it easy to eat less when all you can eat is protein and fat. You may start to have fantasies about a threesome: Not only that, you may be getting some serious scurvy and other nutrient deficiencies.

As part of the carb-insulin hypothesis, people thought that maybe metabolism would also increase during ketosis. With this dietary change, insulin went down while fatty acids and ketone bodies went up. Basal metabolism energy expenditure went up by about kcal per day. The authors concluded that while there was a small increase in metabolism initially, that disappeared over the four weeks while insulin levels were still low.

Is protein actually the key factor? The authors of the study think that differences found in other studies comparing high and low-carb diets are because of differences in protein intake rather than carbohydrate intake in those studies. Protein promotes satiety and takes the most energy to digest and absorb, so differences in weight loss may be net calories absorbed , rather than decreases in insulin or increases in metabolism.

Gaining lean mass As you may have read above, insulin is mainly a storage hormone. As in building things. As in getting swole. For the most part, we need insulin — along with other hormones, such as growth hormone and testosterone — to create an anabolic, muscle-building environment.

Trying to build muscle while in ketosis is like stepping on the gas and the brake at the same time. However, as with athletic performance, we may discover that there is some benefit to supplementary ketones while building muscle. Build muscle with a more appropriately anabolic diet that includes carbohydrates particularly around training , and supplement with ketones if you want to experiment.

After reading this article, you might feel like nutrition is more complex than you thought. Our next group kicks off shortly. Plus the ability to turn that knowledge into a thriving coaching practice. Click here to view the information sources referenced in this article. Swets and Zeitlinger, Old Remedies for Epilepsy: Iranian Red Crescent Medical Journal. The use of diet in the treatment of epilepsy. Cox PJ, Clarke K.

Therapeutic ketosis with ketone ester delays central nervous system oxygen toxicity seizures in rats. Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. Linking mitochondrial dysfunction, metabolic syndrome and stress signaling in neurodegeneration.

Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague-Dawley rats. Stimulatory influence of D - 3-hydroxybutyrate feeding on sympathetic nervous system activity in the rat.

Effects of beta-hydroxybutyrate on brain vascular permeability in rats with traumatic brain injury. Ketone Bodies and Exercise Performance: Ketone supplementation decreases tumor cell viability and prolongs survival of mice with metastatic cancer.

Rethinking fat as a fuel for endurance exercise. Eur J Sport Sci. Spots open October 3rd — don't miss out! Get on the Precision Nutrition Level 1 Certification presale list today. If you're interested in the Level 1 Certification, we strongly recommend you join the presale list below. Spots are limited and open just twice per year. Does it live up to the hype?

The pros, the cons, and the facts about this not-so-new diet craze. By Krista Scott-Dixon, Ph. Want to listen instead of read? Maybe with a side of guacamole and some shredded cheese on top?

What are ketones, and what is ketosis? What, exactly, is a ketogenic diet? What evidence and scientific research supports the ketogenic diet? Do ketone supplements work? Is the ketogenic diet or ketone supplementation right for me? Feel free to skim and learn whatever you like.

Just get the general idea. Check out our advice at the end. Pay special attention to the section on athletic performance. Check out our advice for athletes at the end. Check out our advice for fitness pros at the end.

Wouldn’t it be awesome if butter and bacon were “health foods”?