Diet and Nutrition

Understanding Diet and Nutrition

Diet refers to the foods and drinks that an individual habitually consumes while nutrition is the process by which the body takes in and uses food for growth, development and maintaining overall health.
Key elements of diet include carbohydrates, proteins, fats, vitamins, minerals, and water. All of these are necessary to provide energy, build and repair body tissues, and regulate bodily functions.
An adequate diet is one that provides the right amount of energy and nutrients for health and growth. Conversely, a poor diet can lead to health problems like obesity, malnutrition and even disease.

A balanced diet is one that gives your body the nutrients it needs to function correctly and optimally.
To achieve a balanced diet, one needs to consume a variety of foods from all the food groups - fruits, vegetables, whole grains, dairy, and protein foods.
Essential nutrition is provided by a mixture of nutrients in the right proportions. Neither excess nor deficiency of nutrients is optimal.

Appropriate nutrition helps maintain a healthy weight, reduces the risk of chronic diseases like heart disease, stroke, diabetes, and certain types of cancer, and promotes overall health.
Consuming too many calories, particularly in the form of processed, sugary or fatty foods, can lead to obesity.
Nutrient deficiencies can lead to various issues such as iron deficiency causing anaemia, and lack of calcium and vitamin D causing osteoporosis.

There is a close relationship between diet and mental health. Our brains need a mix of nutrients to function properly.
Consuming a diet abundant in fruits, vegetables, wholegrain cereals, beans, poultry, and fish can be associated with lower rates of depression and anxiety.
Conversely, diets high in processed foods, sugar, and saturated fat are linked with higher rates of depression and anxiety.

Healthy eating habits can be promoted by educators and health professionals who play crucial roles in imparting relevant nutritional knowledge.
Schools can promote healthy diets through the provision of nutritious school meals and the encouragement of healthy snacks.
Homes and communities should provide access to affordable healthy food options and promote the habit of consuming fresh fruits and vegetables.

A balanced diet works hand in hand with regular exercise. Together they optimize health and fitness.
Exercise increases an individual’s nutrient needs. Therefore, a diet must provide sufficient energy and nutrients to meet these increased demands.
Hydration is crucial during exercise to replace the water lost through sweat. Therefore, drinking plenty of water or other hydrating beverages before, during, and after exercise is vital.
Proteins are necessary for muscle repair and growth, and should be consumed as part of a balanced diet, especially for those engaging in regular or intensive physical activities.