Good nutrition ensures that the body receives all of the nutrients, vitamins, and minerals required to function optimally. Based on quantity, quality, and safety, a healthy diet is sufficient and balanced if the following are ensured:
Adequate dietary energy to support life, regular exercises, optimal weight, and enough macro and micronutrients, but without high food intake is achieved.
It includes various nutritional foods from primary dietary groups such as vegetables, fruits, dairy products while reducing saturated fats with additional salt and sugar foods and liquid beverages.
Foods are free of biological, chemical, and physical pollutants because they can cause food poisoning.
The World Health Organization (WHO) advises the following diet to prevent malnutrition in all kinds, based on the available scientific information on the relation between food, malnutrition, and illnesses:
Intake of a variety of fruits, vegetables, lentils, beans, unprocessed maize, brown rice, dairy products, meat, fish in moderation, and avoid processed meats.
Low consumption of processed sugar-added foods or drinks and concentrated sugars present naturally in honey, syrups, and fruit juice concentrates.
Industrial trans-fats, also known as partially hydrogenated oils, are unhealthy and can be present in processed foods, fast food, fried foods, baked products, and spreads in low amounts.
Macronutrients in diet
Macronutrients such as carbohydrates, proteins, and fats are nutrients that people lead a healthy lifestyle if consumed in significant amounts.
Sugar, starch, and fiber are carbohydrates. Sugars and starch are rapidly broken down and utilized by the body. Complex carbohydrates such as starch, and fiber take some time to degrade and get absorbed into the body. Sugars and processed carbohydrates are less healthy options than complex carbohydrates.
Amino acids are molecules occurring in nature, from which proteins are formed. Some of these are necessary, which means that individuals must receive them through diet. they are known as essential amino acids. The body can create others and such amino acids are known as non-essential amino acids. Certain foods are rich in proteins, and they include all of the body’s essential amino acids. Various amino acid combinations are present in various foods.
Fats are necessary for the lubrication of the joints, assist organs in producing hormones, and also allow the body to absorb some vitamins, decrease inflammation, and maintain mental health. Obesity, high lipid, damage in tissues like liver and kidney, and various physical disorders result from overeating fat. The type of fat a person consumes, though, makes a difference. Unsaturated fats present in olive oil are better than saturated fats, which are rich in animal products.
Water makes up 62% of the body, and it is needed for many functions. Water does not have calories at all and does not provide any energy. It is acquired through food, such as fruits and vegetables. Body size, age, environmental circumstances, exercise habits, general health, and other factors will influence the water requirements.
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