Food is any material consumed to give nutrition to an organism living in a human’s body. The food we eat is referred to as the primary source of nourishment for the body. Food is generally of animal, plant or fungi origin, and contains various nutrients, including proteins, carbohydrates, vitamins, or other minerals. Humans obtain most of their energy from food, which is taken in through the digestive system.
Legumes, beans, lentils, peas, nuts, fruits (fresh, dried, stewed, processed), vegetables (peas, beans, corn, squash), and legumes (such as lentils, peas, nuts, legumes used locally) are excellent sources of protein, minerals, vitamins, and antioxidants. Plant foods provide the bulk of the calories we consume. Animal foods, on the other hand, are rich in fat, protein, vitamins and minerals, while legumes, peas, nuts, fruits, vegetables, and whole grain breads are rich in dietary fiber. Animal products contain no micronutrients, whereas legumes, peas, nuts, fruits, vegetables, whole grain breads, and dairy products are rich in micronutrients, including folate, calcium, iron, zinc, and vitamin B-12. Plant foods are also excellent sources of phytochemicals. Antioxidants protect the body’s cells from damage by free radicals.
Organ meats, including liver and kidney, are excellent sources of vitamin A, vitamin B-12, vitamin C, vitamin D, and phosphorus. Offal consists of mostly membrane-bound organ meats like brains, kidneys, stomachs, teachers, intestines, and stomachs. Although it is rich in cholesterol and micronutrients, offal is poor in fiber. Fruits (fresh, dried, frozen, crushed, and pungent) are excellent sources of vitamin A, vitamin B-12, vitamin C, vitamin D, potassium, fiber, iron, and several other antioxidants. Milk, cheese, yogurt, and buttermilk are good sources of calcium, which strengthens bones.
Eating to relieve stress, avoid food cravings, regulate hunger, and counteract the negative effects of environmental signals that activate hunger are effective ways to control dietary overeating. Foods that suppress hunger include nuts, berries, whole grains, and herbal tea. Juices and water should be taken prior to eating to quench hunger.
Different foods may have different effects on people with varying appetites. Some people do not like tomatoes or chocolate. It would be good to determine the individual’s favorite foods and make a diet consisting of only those foods. If an individual cannot tolerate one type of food, taking a half or quarter serving of each food group at various times throughout the day may help alleviate the hunger. The use of fat substitutes, especially when white can further ease the transition to a low-calorie diet.
Changing to a low-fat, high-fibre diet may also aid in controlling the increase of ghrelin levels associated with gaining weight. This hormone is released when carbohydrates are eaten and stimulates appetite. Foods that inhibits ghrelin production include fats, soy products, and dairy foods. Eating less fat and increasing dietary fibre will help to reduce hunger.