What is nutrition?
Nutrition is the process of providing or obtaining the food necessary for health and growth. It involves nutrients, which are substances found in food that nourish the body. The study of nutrition looks at how nutrients like carbohydrates,
proteins, fats,
vitamins, minerals, and water contribute to overall health
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- Macronutrients - Macronutrients provide bulk calories and energy. They include carbohydrates, proteins, and fats. Carbs provide energy, proteins help build and repair tissues, and fats support cell growth.
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- Micronutrients - Micronutrients include vitamins and minerals. While needed in smaller amounts, they enable important bodily processes like bone growth, blood clotting, and nerve signaling.
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- A balanced diet - Eating a variety of nutrient-dense foods can ensure adequate intake of all the necessary nutrients. A balanced diet includes fruits, vegetables, whole grains, lean proteins, dairy, and healthy fats.
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- Hydration - Water makes up much of the body's weight and is needed for circulation, temperature regulation, digestion, and more. Staying properly hydrated is a key part of nutrition.
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- Individual needs - Nutritional needs vary by factors like age, activity level, medical conditions, and lifestyle. The right nutrition plan considers someone's unique calorie and nutrient needs.
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- Health effects - Proper nutrition is linked to better health and lower risk of diseases like obesity, heart disease, diabetes, and cancer. Poor nutrition can negatively impact energy, immunity, and long-term health.
Why nutrition important?
1. Growth and development
Nutrition provides the nutrients needed for proper growth and development in children. Nutrients like protein, calcium, and iron are especially crucial for growth milestones.
2. Disease prevention
Adequate nutrition can help prevent many chronic diseases. For example, fruits and vegetables high in antioxidants can reduce inflammation and lower cancer risk. Whole grains help regulate blood sugar levels and lower heart disease risk.
3. Strong immunity
Many vitamins and minerals support immune system health, which helps fight viruses, infections, and pathogens. Nutrients like vitamin C, zinc, and protein give immune cells the resources they need.
4. Energy and stamina
Carbohydrates, fats, and proteins provide calories that give the body fuel and energy. Proper nutrition provides steady energy levels rather than spikes and crashes from excess sugar and refined carbs.
5. Mental health
Nutrients influence hormone levels, neurological processes, and other factors that impact mental health. Getting adequate nutrients can help prevent issues like depression, anxiety, and cognitive decline.
6. Healing and recovery
Nutrition provides the building blocks for wound healing and recovery from illness or injury. Adequate protein and micronutrients allow the body to repair itself faster.
7. Healthy body weight
Balanced nutrition with appropriate calories can help maintain a healthy body weight, avoiding issues like obesity, which raises disease risk.
8. Longevity
Lifelong healthy dietary patterns have been associated with longer lifespan and delayed aging. Nutrition helps optimize health across the years.
Best food for nutrition
- Fruits and vegetables - Fruits and veggies provide important vitamins, minerals, fiber, and antioxidants. Aim for a variety of colors and types like berries, citrus fruits, leafy greens, sweet potatoes, tomatoes, etc.
- Whole grains - Choose whole grain options like oats, quinoa, brown rice, whole wheat bread and pasta for important nutrients like B vitamins, iron, and fiber. They provide steady, long-lasting energy.
- Lean protein - Fish, poultry, beans, eggs, nuts and seeds are great sources of lean
- protein which helps build muscle, repair tissue, and keep you feeling full.
- Dairy - Milk, yogurt, cheese and other dairy provide protein and bone-building calcium. Opt for low-fat or nonfat versions when possible.
- Healthy fats - Unsaturated fats from olive oil, avocados, nuts and fish are anti-inflammatory and great for heart health. Limit saturated fats.
- Legumes - Kidney beans, chickpeas, lentils and other legumes provide a big nutritional punch with fiber, protein, iron, magnesium and potassium.
- Spices - Spices like turmeric, cinnamon, garlic, and ginger provide protective compounds and can help flavor foods instead of excess salt.
- Water - Staying hydrated with water supports every bodily function and can help with appetite control. Drink throughout the day.
How much of nutrients are important to get on a daily basis?
1. Calories
The recommended daily calorie intake can vary based on age, gender, activity level, etc. but is typically between 1600-3000 calories for adults.
2. Protein
Active adults generally need 0.4 to 0.6 grams of protein per pound of body weight. For a 150 lb person, that's about 60-90g of protein daily. High quality sources include meat, eggs, dairy, beans, nuts.
3. Fiber
25-35 grams of dietary fiber per day is recommended. Fiber is found in whole grains, fruits, vegetables, nuts, seeds. It promotes fullness and digestive health.
4. Vitamin C
75-90 mg per day of
vitamin C is ideal. Citrus fruits, peppers, broccoli, berries and more can provide this important antioxidant.
5. Calcium
1000-1300 mg of calcium is recommended daily, especially for bone health. Dairy products, leafy greens, tofu, nuts and beans are good sources.
6. Iron
Adult women need 18 mg of iron per day while men only need 8 mg. Meat, eggs, spinach, lentils and fortified cereals provide iron.
7. Potassium
4700 mg of potassium daily helps control blood pressure. Bananas, potatoes, yogurt, tomatoes and nuts are good sources.
8. Healthy Fats
20-35% of daily calories should come from healthy unsaturated fats like olive oil, avocados and fatty fish. Limit saturated and trans fats.