The Role of Nutrition in Maintaining Health

Macronutrients include proteins, carbohydrates, and fats, providing energy and supporting growth, metabolism and other body functions.
- Proteins are key for growth and tissue repair. They can be found in meat, eggs, dairy products and beans.
- Carbohydrates provide energy for physical activities and cellular function. Sources include bread, rice, pasta, and potatoes.
- Fats serve as energy storage, aid in nutrient absorption and maintain body temperature. Found in oils, butter, avocados and fish.
Micronutrients comprise vitamins and minerals, necessary for body functions but only required in small amounts.
- Vitamin C helps in collagen synthesis and immune function. Sources include citrus fruits, peppers and broccoli.
- Iron is crucial for production of red blood cells. Good sources are red meat, beans and dried fruit.
- Calcium assists in bone health and muscle function. Dairy products, kale and tofu are good sources.

Regular hydration is important for maintaining health. Water assists in digestion, absorption of nutrients and body temperature regulation.
Adult men typically require about 3.7 liters of fluids per day and women about 2.7 liters, from drinks and food with high water content.

Good nutrition can promote health and help prevent diseases.
- A diet high in fruits, vegetables, lean proteins and whole grains can help maintain a healthy weight, lowering the risk of obesity.
- Regular intake of foods rich in fibre can reduce the risk of bowel diseases and type 2 diabetes.
- Keeping a balanced intake of saturated and unsaturated fats plays a crucial role in maintaining healthy blood cholesterol levels.
Poor nutrition can lead to health issues including obesity, heart disease, diabetes and osteoporosis.
- High intake of processed and sugary foods can lead to obesity and related health problems.
- Excessive salt intake can increase the risk of developing high blood pressure which can lead to heart disease.
- Calcium-poor diets can put individuals at risk for osteoporosis.

Establishing a balanced diet is important to get the right variety of nutrients from different food groups: proteins, carbohydrates, fats, vitamins and minerals.
The Eatwell Guide, recommended by the UK health agencies, illustrates how different foods contribute towards a balanced diet.
Regular mealtimes and mindful eating are beneficial in making healthier food choices, controlling portion sizes and avoiding overeating.

Physical activities can increase your nutritional requirements especially for protein for muscle repair and growth, and carbohydrates for energy.
Staying hydrated before, during and after exercise is essential to replace water lost through sweat and support optimal body functions.
Consuming balanced meals after exercise is important to aid recovery and replenish glycogen stores in muscles.