What is the nutrition?

Nutrition science focuses mainly on food, eating and medicine concerns and health issues. It is a field of many facets, with a large number of areas of specialisation, rooted in chemistry, biology and social sciences. The study of behavior and social factors related to food choices is also part of the nutrition science. Nutrition science is also a vast area of expertise in many fields. These include food and wellness, nutritional activities in the community, science and nutrition training. Those studying nutrition often become nutritionists or dietitians. Diätists and nutritionists are food and nutrition experts for health promotion and disease management. It provides advice on what to eat in order to achieve a healthy lifestyle.

Nutrition is a science which interprets the interaction between the maintenance, growth, reproduction, health and organismal disease of nutrients and other substances in food. As molecular biology, biochemistry and genetics progress, nutrition is focusing more on metabolism and metabolism-biochemically translated substances within us. The focus of nutrition is also on how healthy diets can prevent or reduce illnesses, conditions and problems. In the same way, nutrition involves identifying how dietary factors such as malnutrition, food allergies, and food intolerance may lead to certain diseases and conditions.


Why is important?

A celebrated saying “you are what you eat”. A sound count calories comprises of a wellbalanced eat less composed of all critical supplements in right extent. It avoids ailing health and onset of illnesses like weight, diabetes, heart maladies, cancer & stroke to title a few. Your food decisions daily have an effect on your health — however you’re feeling these days, tomorrow, and within the future. Good nutrition is a vital a part of leading a healthy life style. Combined with physical activity, your diet will facilitate your to succeed in and maintain a healthy weight, cut back your risk of chronic diseases (like cardiovascular disease and cancer), and promote your overall health. The risk factors for adult chronic diseases, like cardiovascular disease and both types of diabetes, are progressively seen in younger ages, typically a results of unhealthy ingestion habits and increased weight gain. Dietary habits established in childhood typically carry into adulthood, thus teaching kids a way to eat healthy at a young age can facilitate them keep healthy throughout their life.

The link between smart nutrition and healthy weight, reduced chronic unwellness risk, and overall health is simply too necessary to ignore. By taking steps to eat healthy, you’ll air your thanks to obtaining the nutrients your body has to keep healthy, active, and strong. Like physical activity, creating little changes in your diet will go a protracted method, and it’s easier than you think.

Food that we eat acts as a fuel to the body & give fundamental supplements which assist act as:

– Energy-giving foods – Carbohydrates, Fats- Energy required constantly for the voluntary & involuntary activities of the body.

– Body-building foods – Proteins, Minerals- Muscles, bones & organs are built up and maintained by the protein supplied by the food. Minerals like iron, phosphorous affect the formation of the blood – skeleton tissue (bones).

– Protective foods – Vitamins, Minerals – essential for safeguarding the body against diseases.

– Regulatory foods – Water, Roughage- Water is required to regulate body processes such as digestion, excretion, maintenance of the body temperature and the electrolyte balance. Roughage helps normal body movements.


Important Nutrients required by the body:

– Carbohydrates

– Proteins

– Fats

– Vitamins and Minerals

– Water

– Roughage


What to eat and what not to?

it’s imperative for us to understand what to eat and what to take care of a strategic distance from. Your plate should be wholesome and balanced and must embody the proper fixings to produce you the correct nourishment that you just need. As expressed over you want carbohydrates, proteins, fats and vitamins and minerals beside water and foodstuff.



Carbohydrates rich foods:

– Cereals like wheat, brown rice, maize, whole wheat bread, jowar, ragi (Complex) rice, noodles, white flour, biscuits, pasta etc are simple carbohydrate

– Starch, arrowroot, vegetables like potato, sweet potato, and yam

– Fats and oils: Butter, vanaspati, ghee, cooking oils

– Sugar, jaggery, honey


Protein rich foods:

– Milk and milk products like milk, curd, cheese, buttermilk

– Pulses and legumes-soybeans, grams, groundnuts and other nuts & seeds

– Meats-fish, chicken, mutton, eggs


Vitamins & minerals rich foods:

– Whole milk and milk products.

– All green leafy vegetables.

– Coloured fruits & vegetables like mangoes, papaya, carrots, etc.

– Pulses

– Sprouted pulses

– Almonds

– Milk and milk products

– Bengal gram whole

– Til

– Rice flakes


Caloric intake

There is simple formula how to calculate our caloric intake.
• For men: 66 + (13.7 x lean weight in kg) + (5 x height in cm) – (6.8 x age)
• For women: 655 + (9.6 x lean weight in kg) + (1.7 x height in cm) – (4.7 x age)

Activity level factor
• Sedentary – 1.0x
• Very light active – 1.2x
• Light active – 1.4x
• Moderate active – 1.6x
• High active – 1.8x
• Extreme active – 2.0x

Man 18 years old, 100kg, 20% of body fat, 175cm height, light active
66 + (13.7 x 80) + (5 x 175) – (6.8 x 18) = 66 + 1096 + 875 – 122.4 = 1914.6
1914.6 x 1.4 = 2680kcal

Protein is often overlooked in our diet. It is important for regeneration of our muscles and
also our organs. Daily intake sould be around 1g of protein per 1kg of bodyweight for non
active people. 1,5g of protein per 1kg of bodyweight for light active people. 2g of protein per
1kg of bodyweight for active people. More than 2g of protein per 1kg of bodyweight for
proffesional sportsman.
So our example from caloric intake sould consume about 150g of protein per day. This is 630
kcal because 1g of protein is 4,2 kcal. We should focus on complex sources of protein.
These sources contain full amino acid spectrum. Another important point is quality of food.
We should prefer BIO, Grass fed quality. It is imoprtant for our gut helath.

• Grass fed meat (beef, pork, goat, lamb, etc…) About 20-30g of complex protein per 100g
raw meat
• Poultry (chicken, duck, turkey, etc…) About 20-30g of complex protein per 100g raw meat
• Fish (tuna, salmon, tilapia, etc…) About 20-30g of complex protein per 100g raw meat
• Sea food (shrimp, crab, lobster, etc…) About 15-30g of complex protein per 100g raw meat
• Eggs (whole, white, yoke) About 7g of complex protein per 1 egg
• Dairy (Cottage chesse, chesse, grecce yogurt, etc…) About 3-10g of complex protein per
• Plant (lentils, bean, pea, soy, etc…) About 10-30g of uncomplex protein per 100g

Fat is necessary for our live. It is slow releasing source of energy. Also helps your body
produce high amount of hormones and balance our lipid profile and dissolve important
vitamins (A, D, E, K).
There is also important quality source of fat. We can use fat from meat if the meat is grass
fed in BIO quality. Also we should combine different sources of fat through the day.
For optimal hormonal function we should consume about 1 g of fat per 1 kg of bodyweight.
So our example from caloric intake should consume about 100g of fat per day. It is 900 kcal
because 1g of fat is 9 kcal.

• Grass fed meat (beef, pork, goat, lamb, etc…) About 10-30g of fat per 100g of raw fatty
• Fish (tuna, salmon, tilapia, etc…) – About 10-30g of fat per 100g of raw fatty fish
• Eggs (whole, yoke) – About 7g of fat per 1 egg
• Nuts (cashews, almonds, walnut, etc…) – About 30-50g of fat per 100g
• Plants (coconut, olive, avocado, etc…) – About 10-30g of fat per 100g
• Plant oils (flaxseed oil, fish oil, coconut oil, etc…) – About 10g of fat per 10ml of oil

Source of energy for our body. In western diet is overconsumption of carbohydrates. So we
must be careful about our intake of carbohydrates. Chronic overconsumption of
carbohydrates can lead to insulin resistance and than type 2 diabetes. Also it increase bad
cholesterol rate.
Amount of carbohydrates is variable. When we designing meal plan we use rest calories for
carbohydrates. So our example conusme 150g of protein and 100g of fat. This is 630kcal +
900kcal = 1530kcal. 2680,44kcal – 1530kcal = 1150kcal. 1g of carbs contains 4,2kcal. 1150 /
4,2 = 273g of carbohdyrates per day.

• Potatoe, yam, sweet potatoe – About 13g of carbs per 100g of raw potatoe
• Rice (jasmine, basmati, brown, etc…) – About 70-80g of carbs per 100g of raw rice
• Fruits (strawberries, blueberries, banana, apple, etc…) – About 10-20g of carbs per 100g of
• Vegetables (brocoli, tomato, salad, etc…) – About 5-20g of carbs per 100g of vegetable
• Quinoa, bulgur, cuscus, oats, etc… – About 50-80g of carbs per 100g


Prevention of steroid abuse

Steroid abuse overview

In many situations, steroids are life savers. For example, corticosteroids open the lungs to allow increased breathing during asthma attacks. However, there are steroids that can be incredibly harmful to one’s health, and these are anabolic steroids. Anabolic steroids imitate testosterone in the body, which means they encourage the body to lay down protein, increasing muscle mass. Unfortunately, abuse of anabolic steroids is all too common, especially with bodybuilders and men involved in certain sports.

Of course, anabolic steroids have legitimate uses such as inducing puberty and encouraging the creation of muscle mass for people suffering from severe wasting diseases. Even this comes at a price, though. They can quickly damage overall health for those who are otherwise healthy and induce a number of unwanted effects.

Anabolic steroids are synthetic, or human-made, variations of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids. “Anabolic” refers to muscle building, and “androgenic” refers to increased male sex characteristics. Some common names for anabolic steroids are Gear, Juice, Roids, and Stackers.

Health care providers can prescribe steroids to treat hormonal problems such as delayed puberty. Steroids can also treat muscle loss-causing diseases such as cancer and AIDS. But, in an attempt to boost performance or improve their physical appearance, some athletes and bodybuilders misuse these drugs.

People who misuse anabolic steroids usually take them orally, inject them into muscles, or apply them as a gel or cream to the skin. These doses may be 10 to 100 times higher than the doses prescribed for treating medical conditions. Although anabolic steroids do not cause the same high as other drugs, they can lead to a disorder of substance use. A substance use disorder occurs when a person continues to misuse steroids, although this has serious consequences. The most severe form of a disorder of substance use is addiction. People may continue to misuse steroids despite physical problems, high drug buying costs, and negative effects on their relationships. These behaviors reflect the addictive potential of steroids. Research has also found that some users of steroids turn to other drugs, such as opioids, to reduce sleep problems and irritability caused by steroids.

Anabolic steroids tend to be used by men for bodybuilding purposes / muscle gain in their 20s. Signs of abuse usually involve rapid lean muscle gain within a period of 10 weeks. Acne is one of the most significant signs of use. Skin that once looked clear that suddenly begins to break out is an indicator that something may be wrong, although acne is also a normal occurrence among teenagers.


Effects of Steroid Abuse

Anabolic steroids are used as performance-enhancing drugs to increase the ability to do work and exercise by abnormally stimulating muscle growth, strength, and aerobic capacity. This increased function comes with the cost of life-threatening side effects. The complications of abuse of anabolic steroids are the result of excess testosterone affecting almost all of the body’s organ systems. Some of the effects are reversible and decrease as drug abuse stops while others are permanent and irreversible.

Anabolic steroids have an androgynous factor; they can also affect specific characteristics of the sex. The most infamous side effects are the shrinking of the testicles and the growth of breast tissue in men due to the conversion of the steroid into estradiol. This can lead to infertility as well. The drug is converted into testosterone in women, which can lead to increased body hair and menstrual irregularities. It can also deepen the voice on a permanent basis. Long-term effects for both sexes include increased cholesterol levels and increased blood pressure. It also increases the risk of diabetes. Testosterone tends to result in extra acne due to the stimulation of the oilproducing sebaceous glands, and can also accelerate balding. Users are also prone to rapid mood swings, possibly resulting in so-called “roid rage” or mania. Skin abscesses can occur at injection sites and can spread to other body organs. Endocarditis, or heart valve infection, is not uncommon. Psychiatric and psychological complications include manic behaviors and psychosis, including hallucinations and delusions. Aggressive behavior is common and known as “roid rage.” Because muscle growth can occur quickly, it can cause stress on the tendons that attach the muscle to the bone and those that abuse anabolic steroids are at risk of tendon rupture. Anabolic steroids, especially in the skull and face, can increase bone production. As the maxilla and mandible grow, the teeth can splay apart. There may be front overgrowth, giving an “Incredible Hulk” appearance. If teenagers abuse steroids before they have finished growing, these drugs can prematurely close bone growth plates, leading to shorter stature. While many users often treat these side effects as minor, they can lead to major life-altering events, such as heart attack and stroke. Like cigarettes, steroid abuse results tend to be subtle, but cumulative.


Treatment of steroid abuse

Diagnosis of anabolic steroid abuse may occur with a failed drug test in high school, college, and professional athletes, but many people who abuse these drugs are never randomly tested. Doctors often make the diagnosis when someone develops one of the side effects of using steroids. Once the potential diagnosis of drug abuse is considered, it is important that the health care provider offers the patient the opportunity to consider drug treatment options just like any other addictive drug. However, the patient must take the first step in diagnosis and treatment by admitting that there is a potential for abuse and their willingness to consider intervention and treatment.

Current views recommend that steroid use treatment address the underlying causes of steroid use. This may include:

– psychological therapies (and possibly medications) for muscle dysmorphia.

– endocrine therapies to restore function in those suffering from hypogonadism and to alleviate symptoms of depression.

– antidepressants for those whose depression does not respond to endocrine therapies.

– pharmacological and psychosocial treatments for patients who are also dependent on opioids, which appear to also be effective in alleviating signs of anabolic steroid dependence.




As with most drug substances, education is the key to preventing steroid abuse. Individuals who understand that steroids are drug substances that can have significant negative effects on their body, relationships, health and life and can lead to tolerance and addiction problems are better able to make informed decisions about avoiding the use and abuse of these drugs. Furthermore, since the use of steroids is illegal and unacceptable in most professional sports and random drug testing is often performed in professional sports, taking these drugs can be absolutely detrimental to the athletic career of the individual.

Fortunately, steroid abuse can be successfully treated and resolved with an effective treatment program that addresses all the causes and effects of the individual’s use of steroids and helps them gain the tools necessary to succeed in the future without the use of these or other drug substances.