Lone Parenting Nutritional Information - Lone Parenting

Basic Nutrients

2008-03-24T12:21:38Z

Healthy eating plans including the basic nutrients are advisable for families, the choices of healthy foods nowadays are on the increase, but still people are not getting all of the Basic Nutrients that are available in food choices today.

A wide variety of the basic nutrients in healthy family meals can now be both cost efficient and easily prepared in the home or schools.

Remaining healthy by eating a well balanced diet is the foundation to many aspects of life especially for children at school and it is not difficult as a parent to achieve a better quality of life for your children

Basic Nutrients

Here are the Basic Nutrients that are essential to incorporating a well balanced diet into the family mealtimes:-

Vitamin A is essential for Growth and development.
Vitamin B is essential for Metabolic and Catabolic reactions in the body.
Vitamin C is essential for reducing the risk of chronic diseases.
Vitamin D is essential for healthy bones and can prevent fractures.
Vitamin E can reduce the threat of Cardiovascular Diseases.
Calcium is essential for healthy bones, skin and teeth.
Carbohydrates are essential (in moderation) for physical development.
Fibre is essential to maintain healthy bowels.
Protein is essential for stimulating the growth of blood vessels.

A wide variety of a well balanced diet is a vital means to protecting health, and is advantageous for healthy growth and development. In children especially it is a stimulant for concentration and will give them energy and fulfilment. Risks such as dental decay and anaemia will be greatly reduced.

At least two foods from the following groups must be available every day:-

Breads, Cereals and Pulses
Dairy
Fresh Fruit
Fresh Vegetables
Meat and Poultry

Fish and Seafood should be made available at least once during the week.

Proteins

2008-03-24T12:20:45Z

Proteins are essential in the body and are made up of around 20 amino acids, eight of which are a must in the diet. There are two types of proteins, one being plant proteins and the second being animal proteins.

The plant proteins do not necessarily contain all of the amino acids whereas the animal proteins do contain the amino acids. In the case of vegetarians a mix of proteins are advisable as one type of amino acid may provide nutrients that another is lacking.

Diets for Vegetarians are normally high in protein, but not excessive due to the fact of the amount of plant food proteins available. Too much protein in the diet can lead to Kidney growth, but this is very rare.

The requirements for proteins in the body are firstly for growth and development and body repairs, secondly they are required for skin and bone structural support. Ensure that you are getting enough proteins into your daily diet

Proteins Food Groups and Sources

Bread Cereal and Pulse

There are very good sources of Proteins found within these fruits in the Bread, Cereal and Pulse food group. Proteins can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety in the local supermarkets.

Almonds
Bagels
Baked Beans
Brown Rice
Corn
Crackers
Lentils
Macaroni
Muesli
Oatmeal
Peanuts
Whole Wheat Bread

Fresh Fruits

There are no sources of Proteins found within the Fresh Fruits food group. Proteins can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Proteins sources available.

Fresh Vegetables

There are very good sources of Proteins found within these vegetables in the Fresh Vegetables food group. Proteins can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with vegetables nowadays.

Broccoli
Carrots
Patatoes

Meat and Poultry

There are extremely rich sources of Proteins found within these meats in the Meat and Poultry food group. Proteins can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

Lean Beef
Chicken

Fish and Seafood

There are extremely good sources of Proteins found within the Fish and Seafood food group. Proteins can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets nowadays.

Mackerel
salmon
Sardines
Trout

Dairy Produce

There are very good sources of Proteins found within the Dairy Produce food group. Proteins can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with Dairy Produce nowadays.

Cows Milk
Cheddar Cheese
Eggs
Soy Milk
Soy Yoghurts

Proteins are essential to a healthy, well balanced diet and has a wide range of choices in all of the main food groups except for Fresh Fruit.

Vitamin A

2008-03-24T12:19:21Z

Vitamin A and carotene are found in abundance in both animal and vegetable food sources. There is a good range of vitamin A in fruits and vegetables.

The animal source is for Vitamin A is in two parts, retinol and dehydroretinol. The vegetable source for Vitamin A is divided into four groups which are alpha-carotene, beta-carotene, gamma-carotene and crypto-carotene.

The body can actually manufacture its own Vitamin A with enough beta-carotene available in the body.

The main requirement of Vitamin A is for night vision, and healthy skin. It does also help the bodies immune system, and due to its unique antioxidants it acts as a protection against pollution and cancer formation from other diseases.

Your sense of taste is also enhanced with Vitamin A, not to mention assisting the digestive and urinary tract.

Vitamin A Food Groups and Sources

Bread Cereal and Pulse

There are no sources of Vitamin A found within the Bread, Cereal and Pulse food group. Vitamin A can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin A sources available.

Fresh Fruits

There are very good sources of Vitamin A found within these fruits in the Fresh Fruits food group. Vitamin A can be incorporated into a healthy and well balanced diet with ease because fruit has such a wide range and variety in the local supermarkets.

Apricots
Mandarin Oranges
Mangoes
Plums
Watermelons

Fresh Vegetables

There are very good sources of Vitamin A found within these vegetables in the Fresh Vegetables food group. Vitamin A can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with vegetables nowadays.

Broccoli
Carrots
Peas
Red peppers
Sweet Potatoes
Tomatoes
Turnip

Meat and Poultry

There are extremely rich sources of Vitamin A found within these meats in the Meat and Poultry food group. Vitamin A can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

Braised Beef
Liver
Chicken
Turkey

Fish and Seafood

There is a limited source of Vitamin A found within the Fish and Seafood food group. Vitamin A can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin A sources available.

Mackerel

Dairy Produce

There is a limited source of Vitamin A found within the Dairy Produce food group. Vitamin A can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin A sources available.

Milk (Skimmed or Semi Skimmed is best)

Vitamin B

2008-03-24T12:18:02Z

Vitamin B is required in the body in small amounts and found in only Meat and Poultry, Fish and Seafood and Dairy sources.

Vitamin B can be taken in supplementary tablet form also.

It has now been proved after a full investigation that Vitamin B actually has several factors in just the one term, therefore it is more commonly referred to as Vitamin B Complex because of its many components.

There are 12 factors of Vitamin B in total, but the more significant ones are listed below, all of which are soluble in water and are in many of the same common foods.

This Vitamin B complex comprises of:-

Vitamin B 1 - Thiamin
Vitamin B 2 - Riboflavin
Vitamin B 3 - Niacin
Vitamin B 5 - Pantothenic Acid
Vitamin B 6 - Pyridoxine
Vitamin B 9 - Folic Acid
Vitamin B 12 - Cyanocobamin

Vitamin B Food Groups and Sources

Bread Cereal and Pulse

There are no sources of Vitamin B found within the Bread, Cereal and Pulse food group. Vitamin B can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin B sources available.

Fresh Fruits

There are no sources of Vitamin B found within the Fresh Fruits food group. Vitamin B can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin B sources available.

Fresh Vegetables

There are no sources of Vitamin B found within the Fresh Vegetables food group. Vitamin B can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin B sources available.

Meat and Poultry

There are extremely rich sources of Vitamin B found within these meats in the Meat and Poultry food group. Vitamin B can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

Braised Brisket
Pot Roast Beef
Frankfurters
Lamb Chops
Liver
Pork
Veal
Chicken
Turkey

Fish and Seafood

There are extremely good sources of Vitamin B found within the Fish and Seafood food group. Vitamin B can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets nowadays.

Cod
Catfish
Crabmeat
Haddock
Lobster
Mackerel
Oysters
Salmon
Scallops
Shrimp
Swordfish
Trout
Tuna

Dairy Produce

There are very good sources of Vitamin B found within the Dairy Produce food group. Vitamin B can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with Dairy Produce nowadays.

Cottage Cheese
Eggs
Milk (Skimmed or Semi Skimmed is best)
Rice Pudding
Yoghurts

Vitamin C

2008-03-24T12:16:35Z

Vitamin C is essential for the functions in the body and can be found in abundance in the Fresh Fruit and Fresh Vegetables food groups.

There are several chemical names for Vitamin C:-

Ascorbic Acid
L-ascorbic Acid
Dehydroascorbic Acid
The Antiscorbutic Vitamin
L-xyloascorbic Acid
L-threo-hex-2-uronic Acidy-lactone

L-threo-hex-2-uronic Acidy-lactone is a controversial vitamin, some people claim it as a cure for diseases from cancer to the common cold. This Vitamin cannot be manufactured by the body, and needs to be ingested.

The requirements of Vitamin C are for the synthesis of collagen in connective tissue, neurotransmitters, steroid hormones, carnitine, the process of turning cholesterol into bile acids and to boost the iron levels.

Ascorbic acid helps to protect the body against pollutants. Vitamin C is also a biological reducing agent and is linked to the prevention of degenerative diseases - such as cataracts, certain cancers and cardiovascular diseases. Ascorbic acid also plays it's own part by promoting healthy cell growth and development, natural calcium absorption, natural tissue growth and repair. It aids smooth blood flow and prevents clotting in the blood which means strengthening the capillary walls.

Lastly Vitamin C is essential for healthy gums and to help protect against unwanted infections, it helps in the process of clearing up infections and is believed to improve the immune system, helping to keep at bay the cholesterol levels, high blood pressure and preventing arteriosclerosis.

Vitamin C Food Groups and Sources

Bread Cereal and Pulse

There is a very good source of Vitamin C found within fortified creals in the Bread, Cereal and Pulse food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety of cereals in the local supermarkets.

Ready to eat Cereals (Fortified)

Fresh Fruits

There are very good sources of Vitamin C found within these vegetables in the Fresh Fruit food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with fruits nowadays.

Apples and Apple Juice
Bananas
Blackberries
Blueberries
Cranberries and Cranberry Juice
Grapefruit and Grapefruit juice
Grapes and Grape Juice
Honeydew Melon
Mandarin Oranges
Mangoes
Nectarines
Oranges and Orange Juice
Papaya
Peaches
Pears
Pineapples and Pineapple Juice
Plums
Pomegranates
Raspberries
Strawberries
Tangerines
Watermelons

Fresh Vegetables

There are very good sources of Vitamin C found within these vegetables in the Fresh Vegetables food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with vegetables these days.

Artichokes
Asparagus
Beans
Bean sprouts
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Okra
Onions
Parsnips
Peas
Red or Green peppers
Potatoes
Pumpkins
Radishes
Snow Peas
Spinach
Sweet Potatoes
Tomatoes and Tomato Juice
Turnip
Watercress

Meat and Poultry

There are extremely rich sources of Vitamin C found within these meats in the Meat and Poultry food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

Braised Beef
Braised Liver
Braised Pork
Chicken

Fish and Seafood

There are extremely good sources of Vitamin C found within the Fish and Seafood food group. Vitamin C can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets these days.

Clams
Mussels

Dairy Produce

There are no sources of Vitamin C found within the Dairy Produce food group. Vitamin C can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin C sources available.

Vitamin D

2008-03-24T12:15:21Z

Vitamin D is also known as calciferol is often referred to as the sunshine vitamin as the body in sunny conditions naturally produces this nutrient just from having the sunshine on your skin.

In fair skinned people Vitamin D can be produced in only 30 minutes. Dark skinned people however take longer to produce it due to pigmentation and needs around 3 hours to achieve the same level of Vitamin D. Pure and unfiltered sunshine is required for this process, but always be careful not to take in too much sunshine.

The requirements of Vitamin D are to assist with calcium absorption and it is essential for the growth and development of healthy bones and teeth.

Also Vitamin D helps to maintain a healthy heart and nervous system and lastly the phosphorus within the body to regulate. Recent research has shown improvement in cases of psoriasis, natural blood clotting, the immune system and thyroid functions.

Vitamin D Food Groups and Sources

Bread Cereal and Pulses

There is a very good source of Vitamin D found within breads and cereals in the Bread, Cereal and Pulse food group. Vitamin D can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety in the local supermarkets nowadays.

Bread
Crackers
Cereal Grain Bars
Pastries
Ready to eat Cereals (Fortified)

Fresh Fruits

There are no sources of Vitamin D found within the Fresh Fruits food group. Vitamin D can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin D sources available

Fresh Vegetables

There are no sources of Vitamin D found within the Fresh Vegetables food group. Vitamin D can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin D sources available.

Meat and Poultry

There are extremely rich sources of Vitamin D found within these meats in the Meat and Poultry food group. Vitamin D can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets

Roast Beef
Liver

Fish and Seafood

There are extremely good sources of Vitamin D found within the Fish and Seafood food group. Vitamin D can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets nowadays

Cod Liver Oil
Mackerel
Salmon
Sardines

Dairy Produce

There are very good sources of Vitamin D found within the Dairy Produce food group. Vitamin D can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with Dairy Produce nowadays.

Eggs
Margarines
Milk (Skimmed or Semi Skimmed is best)
Milky puddings

Vitamin E

2008-03-24T12:13:43Z

Vitamin E being an essential fat soluble vitamin has two main classes of compound tocopherols and tocotrienols.

The primary function of Vitamin E is its antioxidant properties. People have found that Vitamin E works very well with the reduction of wrinkles in old age and enhancing sex lives, but primarily it helps to stabilise the membranes.

The requirements of Vitamin E are for protection for your cells against oxidation. It helps to neutralise free radicals which can be unstable and cause harm. Vitamin E has also been linked to stillbirths in pregnant women which is a growing concern.

Vitamin E is an extremely important antioxidant, as it produces its own antioxidant functions at the same time it protects the other antioxidants from oxidation therefore assisting with prevention of degenerative diseases such as heart disease, strokes, arthritis, senility, diabetes and cancer.

The secondary role of Vitamin E is to produce red blood cells and cellular respiration which protect the body and help fight off heart disease and cancers.

As with Vitamin C and D, E also helps to prevent blood from clotting. Some women swear by Vitamin E and say that it helps with fertility and reduces hot flushes in menopause, but proven that it does actually increase stamina and endurance the hearsay is very likely.

Vitamin E Food Groups and Sources

Bread Cereal and Pulses

There is a very good source of Vitamin E found within breads and cereals in the Bread, Cereal and Pulse food group. Vitamin E can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety in the local supermarkets nowadays.

Almonds
Brazil Nuts
Cereals
Peanuts
Sesame Seeds
Sunflower Seeds
Wheat
Whole Grain Breads

Fresh Fruits

There are very good sources of Vitamin E found within these vegetables in the Fresh Fruit food group. Vitamin E can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with fruits nowadays.

Apples
Apricots
Nectarines
Peaches

Fresh Vegetables

There are very good sources of Vitamin E found within these vegetables in the Fresh Vegetables food group. Vitamin E can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with vegetables these days.

Asparagus
Avocadoes
Carrots
Celery
Pumpkin
Spinach
Turnip

Meat and Poultry

There are extremely rich sources of Vitamin E found within these meats in the Meat and Poultry food group. Vitamin E can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets.

Liver
Chicken
Turkey

Fish and Seafood

There are extremely good sources of Vitamin E found within the Fish and Seafood food group. Vitamin E can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets nowadays.

Clams
Mackerel
Mullet
Salmon
Scallops
Shrimp

Dairy Produce

There are no sources of Vitamin E found within the Dairy Produce food group. Vitamin E can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin E sources available.