importance of health and nutrition essay

Essay on Nutrition

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100 Words Essay on Nutrition

What is nutrition.

Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance, growth, reproduction, health, and disease of an organism.

Nutrients are substances that our bodies require to function. They include proteins, carbohydrates, fats, vitamins, and minerals.

Importance of Nutrition

Good nutrition is crucial for good health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases, and promoting overall health.

Healthy Eating

Healthy eating means having a balanced diet that includes a variety of different foods in the right proportions.

Nutrition and Growth

Proper nutrition is especially important for children as it supports the rapid growth and development that occurs during childhood.

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250 Words Essay on Nutrition

Introduction to nutrition.

Nutrition is a fundamental pillar of human health, affecting every aspect of our physical and mental wellbeing. It involves the study of nutrients and how they are absorbed, metabolized, stored, and utilized by the body.

The Importance of Balanced Nutrition

Balanced nutrition is critical for maintaining health, supporting bodily functions, and preventing diseases. It involves consuming a variety of foods in the right proportions, including carbohydrates, proteins, fats, vitamins, and minerals. Each of these nutrients plays a unique role within the body, contributing to growth, repair, energy provision, and the maintenance of essential bodily functions.

Nutrition and Disease Prevention

Poor nutrition can lead to a host of health problems, including obesity, heart disease, diabetes, and certain types of cancer. Conversely, a healthy diet rich in fruits, vegetables, lean proteins, and whole grains can help protect against these diseases. Nutritional science is increasingly highlighting the role of diet in preventing and managing chronic diseases.

Future of Nutrition

The future of nutrition is likely to be characterized by personalized dietary recommendations based on genetics, gut microbiome composition, and lifestyle factors. This approach, known as precision nutrition, aims to optimize health outcomes by tailoring dietary advice to individual needs and circumstances.

In conclusion, nutrition is a vital aspect of health and wellbeing. It not only fuels our bodies but also has a profound impact on disease prevention and management. As our understanding of nutrition evolves, so too will our approach to promoting health and preventing disease.

500 Words Essay on Nutrition

Nutrition is a fundamental pillar of human life that significantly influences health and well-being. It encompasses the intake of food, absorption, assimilation, biosynthesis, catabolism, and excretion. The study of nutrition provides insights into the intricate relationships between dietary habits, health, and disease.

The Role of Nutrients

Nutrients are the substances obtained from food that are vital for growth, development, and maintaining good health. They are divided into macronutrients and micronutrients. Macronutrients include carbohydrates, proteins, and fats, which are needed in large amounts. They provide energy and are essential for growth and repair. Micronutrients, including vitamins and minerals, are required in smaller quantities but are crucial for proper functioning of the body.

Importance of Balanced Nutrition

A balanced diet is one that provides all the necessary nutrients in the right proportions. It is crucial for a robust immune system, energy production, growth and development, and prevention of diseases. Poor nutrition can lead to malnutrition, obesity, cardiovascular disease, diabetes, and other chronic diseases.

Nutrition and Metabolism

Nutrition plays a pivotal role in metabolism, the biochemical process by which the body converts food into energy. The body’s metabolic rate is influenced by factors such as age, gender, physical activity, and nutritional status. A balanced diet provides the necessary fuel for metabolic functions and helps maintain an optimal metabolic rate.

Impact of Nutrition on Mental Health

Emerging research suggests a strong link between nutrition and mental health. A diet rich in fruits, vegetables, whole grains, and lean protein can contribute to good mental health. Conversely, a diet high in processed foods and sugars is associated with a higher risk of depression and anxiety.

Nutrition in Disease Prevention

Nutrition is a key factor in the prevention and management of various diseases. For instance, a diet high in saturated fats and low in fiber is associated with an increased risk of heart disease. On the other hand, a diet rich in fruits, vegetables, lean proteins, and whole grains can help prevent chronic diseases such as diabetes and cancer.

In conclusion, nutrition is a multidimensional field that intersects with many areas of health and well-being. It is an indispensable part of a healthy lifestyle, and its importance cannot be overstated. To ensure optimal health, it is crucial to understand the role of nutrition and make informed dietary choices.

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Why It Matters

Good nutrition is essential in keeping current and future generations of Americans healthy across the lifespan. Breastfeeding helps protect against childhood illnesses, including ear and respiratory infections, asthma, and sudden infant death syndrome (SIDS). People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

Fewer than 1 in 10 children and adults eat recommended daily amount of vegetables.

Only 4 in 10 children and fewer than 1 in 7 adults eat enough fruit.

Poor Nutrition Is Making Our Nation Sick

Vitamin and mineral malnutrition impacts our health and economy..

Mothers stop breastfeeding earlier than intended.

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2.2 – Why is Nutrition Important to Health?

Learning objective.

• Explain why nutrition is important to health

Almost one hundred years later, nutritionist Victor Lindlahr wrote in an ad in 1923, “Ninety percent of the diseases known to man are caused by cheap foodstuffs. You are what you eat.” Today, we know this phrase simply as, “You are what you eat.”

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Good nutrition equates to receiving enough (but not too much) of the macronutrients (proteins, carbohydrates, fats, and water) and micronutrients (vitamins and minerals) so that the body can stay healthy, grow properly, and work effectively. The phrase “you are what you eat” refers to the fact that your body will respond to the food it receives, either good or bad. Processed, sugary, high-fat, and excessively salted foods leave the body tired and unable to perform effectively. By contrast, eating fresh, natural whole foods fuels the body by providing what it needs to produce energy, promote metabolic activity, prevent micronutrient deficiencies, ward off chronic disease, and promote a sense of overall health and well-being.

Table: 2.2.1 Why Nutrition is Important to Health

Undernutrition, Overnutrition, and Malnutrition

For many, the word “malnutrition” produces an image of a child in a third-world country with a bloated belly, and skinny arms and legs. However, this image alone is not an accurate representation of the state of malnutrition. For example, someone who is 150 pounds overweight can also be malnourished. Malnutrition refers to one not receiving proper nutrition and does not distinguish between the consequences of too many nutrients or the lack of nutrients, both of which impair overall health. Undernutrition is characterized by a lack of nutrients and insufficient energy supply, whereas overnutrition is characterized by excessive nutrient and energy intake. Overnutrition can result in obesity, a growing global health threat. Obesity is defined as a metabolic disorder that leads to an overaccumulation of fat tissue.

Although not as prevalent in America as it is in developing countries, undernutrition is not uncommon and affects many subpopulations, including the elderly, those with certain diseases, and those in poverty. Many people who live with diseases either have no appetite or may not be able to digest food properly. Some medical causes of malnutrition include cancer, inflammatory bowel syndrome, AIDS, Alzheimer’s disease, illnesses or conditions that cause chronic pain, psychiatric illnesses, such as anorexia nervosa, or as a result of side effects from medications.

Overnutrition is an epidemic in the United States and is known to be a risk factor for many diseases, including Type 2 diabetes, cardiovascular disease, inflammatory disorders (such as rheumatoid arthritis), and cancer.

Growth and Development

From birth to adulthood, nutrients fuel the proper growth and function of all body cells, tissue, and systems. Without proper amounts of nutrients, growth and development are stunted. Some nutrient deficiencies manifest right away, but sometimes the effects of undernutrition aren’t seen until later in life. For example, if children do not consume proper amounts of calcium and vitamin D, peak bone mass will be reduced compared to what it would be had adequate amounts of these nutrients been consumed. When adults enter old age without adequate bone mass, they are more susceptible to osteoporosis, putting them at risk for bone fractures. Therefore, it is vital to building bone strength through proper nutrition during youth because it cannot be done in later life. 1

1 https://www.hsph.harvard.edu/nutritionsource/calcium/   Accessed January 26, 2021

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The Healing Process

With all wounds, from a paper cut to major surgery, the body must heal itself. Healing is facilitated through proper nutrition 1 ,  while malnutrition inhibits and complicates this vital process. The following nutrients are important for proper healing:

1 MacKay, D., ND, and A. L. Miller, ND. “Nutritional Support for Wound Healing.” Alternative Medicine Review 8, no. 4 (2003): 359–77.

• Vitamin A. Helps to enable the epithelial tissue (the thin outer layer of the body and the lining that protects your organs) and bone cells to form.
• Vitamin C. Helps form collagen, an important protein in many body tissues.
• Protein. Facilitates tissue formation.
• Fats. Play a key role in the formation and function of cell membranes.
• Carbohydrates. Fuel cellular activity, supplying needed energy to support the inflammatory response that promotes healing.

Now that we have discussed the importance of proper nutrition for your body to perform normal tissue growth, repair, and maintenance, we will discuss ways of achieving a healthy diet.

Key Takeaways

• Nutrition promotes vitality and an overall sense of health and well-being by providing the body with energy and nutrients that fuel growth, healing, and all body systems and functions. Good nutrition will also help to ward off the development of chronic diseases.
• A person is malnourished by being either undernourished or overnourished. Malnutrition results when the body does not receive the required amounts of calories, fats, proteins, carbohydrates, vitamins, and minerals necessary to keep the body and its systems in good functioning order.

Discussion Starter

Do you notice how you feel after eating certain types of foods? How might this relate to your overall health?

Nutrition 100 Nutritional Applications for a Healthy Lifestyle Copyright © by Lynn Klees and Alison Borkowska is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License , except where otherwise noted.

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Nutrition, Food and Diet in Health and Longevity: We Eat What We Are

Suresh i. s. rattan.

1 Department of Molecular Biology and Genetics, Aarhus University, 8000 Aarhus, Denmark

Gurcharan Kaur

2 Department of Biotechnology, Guru Nanak Dev University, Amritsar 143005, India

Associated Data

Not applicable.

Nutrition generally refers to the macro- and micro-nutrients essential for survival, but we do not simply eat nutrition. Instead, we eat animal- and plant-based foods without always being conscious of its nutritional value. Furthermore, various cultural factors influence and shape our taste, preferences, taboos and practices towards preparing and consuming food as a meal and diet. Biogerontological understanding of ageing has identified food as one of the three foundational pillars of health and survival. Here we address the issues of nutrition, food and diet by analyzing the biological importance of macro- and micro-nutrients including hormetins, discussing the health claims for various types of food, and by reviewing the general principles of healthy dietary patterns, including meal timing, caloric restriction, and intermittent fasting. We also present our views about the need for refining our approaches and strategies for future research on nutrition, food and diet by incorporating the molecular, physiological, cultural and personal aspects of this crucial pillar of health, healthy ageing and longevity.

1. Introduction

The terms nutrition, food and diet are often used interchangeably. However, whereas nutrition generally refers to the macro- and micro-nutrients essential for survival, we do not simply eat nutrition, which could, in principle, be done in the form of a pill. Instead, we eat food which normally originates from animal- and plant-based sources, without us being aware of or conscious of its nutritional value. Even more importantly, various cultural factors influence and shape our taste, preferences, taboos and practices towards preparing and consuming food as a meal and diet [ 1 ]. Furthermore, geo-political-economic factors, such as governmental policies that oversee the production and consumption of genetically modified foods, geological/climatic challenges of growing such crops in different countries, and the economic affordability of different populations for such foods, also influence dietary habits and practices [ 2 , 3 ]. On top of all this lurks the social evolutionary history of our species, previously moving towards agriculture-based societies from the hunter-gatherer lifestyle, now becoming the consumers of industrially processed food products that affect our general state of health, the emergence of diseases, and overall lifespan [ 1 , 4 ]. The aim of this article is to provide a commentary and perspective on nutrition, food and diet in the context of health, healthy ageing and longevity.

Biogerontological understanding of ageing has identified food as one of the three foundational pillars of health and survival. The other two pillars, especially in the case of human beings, are physical exercise and socio-mental engagement [ 5 , 6 , 7 ]. A huge body of scientific and evidence-based information has been amassed with respect to the qualitative and quantitative nature of optimal nutrition for human health and survival. Furthermore, a lot more knowledge has developed regarding how different types of foods provide different kinds of nutrition to different extents, and how different dietary practices have either health-beneficial or health-harming effects.

Here we endeavor to address these issues of nutrition, food and diet by analyzing the biological importance of macro- and micro-nutrients, and by discussing the health-claims about animal-based versus plant-based foods, fermented foods, anti-inflammatory foods, functional foods, foods for brain health, and so on. Finally, we discuss the general principles of healthy dietary patterns, including the importance of circadian rhythms, meal timing, chronic caloric restriction (CR), and intermittent fasting for healthy ageing and extended lifespan [ 8 , 9 ]. We also present our views about the need for refining our approaches and strategies for future research on nutrition, food and diet by incorporating the molecular, physiological, cultural and personal aspects of this crucial pillar of health, healthy ageing and longevity.

2. Nutrition for Healthy Ageing

The science of nutrition or the “nutritional science” is a highly advanced field of study, and numerous excellent books, journals and other resources are available for fundamental information about all nutritional components [ 10 ]. Briefly, the three essential macronutrients which provide the basic materials for building biological structures and for producing energy required for all physiological and biochemical processes are proteins, carbohydrates and lipids. Additionally, about 18 micronutrients, comprised of minerals and vitamins, facilitate the optimal utilization of macronutrients via their role in the catalysis of numerous biochemical processes, in the enhancement of their bioavailability and absorption, and in the balancing of the microbiome. Scientific literature is full of information about almost all nutritional components with respect to their importance and role in basic metabolism for survival and health throughout one’s life [ 10 ].

In the context of ageing, a major challenge to maintain health in old age is the imbalanced nutritional intake resulting into nutritional deficiency or malnutrition [ 11 , 12 ]. Among the various reasons for such a condition is the age-related decline in the digestive and metabolic activities, exacerbated by a reduced sense of taste and smell and worsening oral health, including the ability to chew and swallow [ 13 , 14 ]. Furthermore, an increased dependency of the older persons on medications for the management or treatment of various chronic conditions can be antagonistic to certain essential nutrients. For example, long term use of metformin, which is the most frequently prescribed drug against Type 2 diabetes, reduces the levels of vitamin B12 and folate in the body [ 15 , 16 ]. Some other well-known examples of the drugs used for the management or treatment of age-related conditions are cholesterol-lowering medicine statin which can cause coenzyme Q10 levels to be too low; various diuretics (water pills) can cause potassium levels to be too low; and antacids can decrease the levels of vitamin B12, calcium, magnesium and other minerals [ 15 , 16 ]. Thus, medications used in the treatment of chronic diseases in old age can also be “nutrient wasting” or “anti-nutrient” and may cause a decrease in the absorption, bioavailability and utilization of essential micronutrients and may have deleterious effects to health [ 11 ]. In contrast, many nutritional components have the potential to interact with various drugs leading to reduced therapeutic efficacy of the drug or increased adverse effects of the drug, which can have serious health consequences. For example, calcium in dairy products like milk, cheese and yoghurt can inhibit the absorption of antibiotics in the tetracycline and quinolone class, thus compromising their ability to treat infection effectively. Some other well-known examples of food sources which can alter the pharmacokinetics and pharmacodynamics of various drugs are grape fruits, bananas, apple juice, orange juice, soybean flour, walnuts and high-fiber foods (see: https://www.aarp.org/health/drugs-supplements/info-2022/food-medication-interaction.html (accessed on 13 November 2022)).

It is also known that the nutritional requirements of older persons differ both qualitatively and quantitatively from young adults [ 11 ]. This is mainly attributed to the age-related decline in the bioavailability of nutrients, reduced appetite, also known as ‘anorexia of ageing,’ as well as energy expenditure [ 12 , 17 , 18 ]. Therefore, in order to maintain a healthy energy balance, the daily uptake of total calories may need to be curtailed without adversely affecting the nutritional balance. This may be achieved by using nutritional supplements with various vitamins, minerals and other micronutrients, without adding to the burden of total calories [ 12 , 17 , 18 ]. More recently, the science of nutrigenomics (how various nutrients affect gene expression), and the science of nutrigenetics (how individual genetic variations respond to different nutrients) are generating novel and important information on the role of nutrients in health, survival and longevity.

3. Food for Healthy Ageing

The concept of healthy ageing is still being debated among biogerontologists, social-gerontologists and medical practioners. It is generally agreed that an adequate physical and mental independence in the activities of daily living can be a pragmatic definition of health in old age [ 7 ]. Thus, healthy ageing can be understood as a state of maintaining, recovering and enhancing health in old age, and the foods and dietary practices which facilitate achieving this state can be termed as healthy foods and diets.

From this perspective, although nutritional requirements for a healthy and long life could be, in principle, fulfilled by simply taking macro- and micro-nutrients in their pure chemical forms, that is not realistic, practical, attractive or acceptable to most people. In practice, nutrition is obtained by consuming animals and plants as sources of proteins, carbohydrates, fats and micronutrients. There is a plethora of tested and reliable information available about various food sources with respect to the types and proportion of various nutrients present in them. However, there are still ongoing discussions and debates as to what food sources are best for human health and longevity [ 19 , 20 ]. Often such discussions are emotionally highly charged with arguments based on faith, traditions, economy and, more recently, on political views with respect to the present global climate crisis and sustainability.

Scientifically, there is no ideal food for health and longevity. Varying agricultural and food production practices affect the nutritional composition, durability and health beneficial values of various foods. Furthermore, the highly complex “science of cooking” [ 21 ], evolved globally during thousands of years of human cultural evolution, has discovered the pros and cons of food preparation methods such as soaking, boiling, frying, roasting, fermenting and other modes of extracting, all with respect to how best to use these food sources for increasing the digestibility and bioavailability of various nutrients, as well as how to eliminate the dangers and toxic effects of other chemicals present in the food.

The science of food preparation and utilization has also discovered some paradoxical uses of natural compounds, especially the phytochemicals such as polyphenols, flavonoids, terpenoids and others. Most of these compounds are produced by plants as toxins in response to various stresses, and as defenses against microbial infections [ 22 , 23 ]. However, humans have discovered, mostly by trial and error, that numerous such toxic compounds present in algae, fungi, herbs and other sources can be used in small doses as spices and condiments with potential benefits of food preservation, taste enhancement and health promotion [ 23 ].

The phenomenon of “physiological hormesis” [ 24 ] is a special example of the health beneficial effects of phytotoxins. According to the concept of hormesis, a deliberate and repeated use of low doses of natural or synthetic toxins in the food can induce one or more stress responses in cells and tissues, followed by the stimulation of numerous defensive repair and maintenance processes [ 25 , 26 ]. Such hormesis-inducing compounds and other conditions are known as hormetins, categorized as nutritional, physical, biological and mental hormetins [ 27 , 28 , 29 ]. Of these, nutritional hormetins, present naturally in the food or as synthetic hormetins to be used as food supplements, are attracting great attention from food-researchers and the nutraceutical and cosmeceutical industry [ 27 , 30 ]. Other food supplements being tested and promoted for health and longevity are various prebiotics and probiotics strengthening and balancing our gut microbiota [ 31 , 32 , 33 ].

Recently, food corporations in pursuit of both exploiting and creating a market for healthy ageing products, have taken many initiatives in producing new products under the flagship of nutraceuticals, super-foods, functional foods, etc. Such products are claimed and marketed not only for their nutritional value, but also for their therapeutic potentials [ 10 ]. Often the claims for such foods are hyped and endorsed as, for example, anti-inflammatory foods, food for the brain, food for physical endurance, complete foods, anti-ageing foods and so on [ 34 , 35 , 36 ]. Traditional foods enriched with a variety of minerals, vitamins and hormetins are generally promoted as “functional foods” [ 37 ]. Even in the case of milk and dairy products, novel and innovative formulations are claimed to improve their functionality and health promotional abilities [ 38 ]. However, there is yet a lot to be discovered and understood about such reformulated, fortified and redesigned foods with respect to their short- and long-term effects on physiology, microbiota balance and metabolic disorders in the context of health and longevity.

4. Diet and Culture for Healthy and Long Life

What elevates food to become diet and a meal is the manner and the context in which that food is consumed [ 4 ]. Numerous traditional and socio-cultural facets of dietary habits can be even more significant than their molecular, biochemical, and physiological concerns regarding their nutritional ingredients and composition. For example, various well-known diets, such as the paleo, the ketogenic, the Chinese, the Ayurvedic, the Mediterranean, the kosher, the halal, the vegetarian, and more recently, the vegan diet, are some of the diverse expressions of such cultural, social, and political practices [ 1 ]. The consequent health-related claims of such varied dietary patterns have influenced their acceptance and adaptation globally and cross-culturally.

Furthermore, our rapidly developing understanding about how biological daily rhythms affect and regulate nutritional needs, termed “chrono-nutrition”, has become a crucial aspect of optimal and healthy eating habits [ 39 , 40 ]. A similar situation is the so-called “nutrient timing” that involves consuming food at strategic times for achieving certain specific outcomes, such as weight reduction, muscle strength, and athletic performance. The meal-timing and dietary patterns are more anticipatory of health-related outcomes than any specific foods or nutrients by themselves [ 41 , 42 , 43 , 44 ]. However, encouraging people to adopt healthy dietary patterns and meal-timing requires both the availability, accessibility and affordability of food, and the intentional, cultural and behavioral preferences of the people.

Looking back at the widely varying and constantly changing cultural history of human dietary practices, one realizes that elaborate social practices, rituals and normative behaviors for obtaining, preparing and consuming food, are often more critical aspects of health-preservation and health-promotion than just the right combination of nutrients. Therefore, one cannot decide on a universal food composition and consumption pattern ignoring the history and the cultural practices and preferences of the consumers. After all, “we eat what we are”, and not, as the old adage says, “we are what we eat”.

5. Conclusions and Perspectives

Food is certainly one of the foundational pillars of good and sustained health. Directed and selective evolution through agricultural practices and experimental manipulation and modification of food components have been among the primary targets for improving food quality. This is further authenticated by extensive research performed, mainly on experimental animal and cell culture model systems, demonstrating the health-promoting effects of individual nutritional components and biological extracts in the regulation, inhibition or stimulation of different molecular pathways with reference to healthy ageing and longevity [ 45 ]. Similarly, individual nutrients or a combination of a few nutrients are being tested for their potential use as calorie restriction mimetics, hormetins and senolytics [ 46 , 47 , 48 ]. However, most commonly, these therapeutic strategies follow the traditional “one target, one missile” pharmaceutical-like approach, and consider ageing as a treatable disease. Based on the results obtained from such experimental studies, the claims and promises made which can often be either naïve extrapolations from experimental model systems to human applications, or exaggerated claims and even false promises [ 49 ].

Other innovative, and possibly holistic, food- and diet-based interventional strategies for healthy ageing are adopting regimens such as caloric- and dietary-restriction, as well as time-restricted eating (TRE). Intermittent fasting (IF), the regimen based on manipulating the eating/fasting timing, is another promising interventional strategy for healthy ageing. Chrono-nutrition, which denotes the link between circadian rhythms and nutrient-sensing pathways, is a novel concept illustrating how meal timings alignment with the inherent molecular clocks of the cells functions to preserve metabolic health. TRE, which is a variant of the IF regimen, claims that food intake timing in alignment with the circadian rhythm is more beneficial for health and longevity [ 39 , 40 , 41 , 50 ]. Moreover, TRE has translational benefits and is easy to complete in the long term as it only requires limiting the eating time to 8–10 h during the day and the fasting window of 12–16 h without restricting the amount of calories consumed. Some pilot studies on the TRE regimen have reported improvement in glucose tolerance and the management of body weight and blood pressure in obese adults as well as men at risk of T2D. Meta-analyses of several pilot scale studies in human subjects suggest and support the beneficial effects of a TRE regimen on several health indicators [ 39 , 50 ]. Several other practical recommendations, based on human clinical trials have also been recommended for meeting the optimal requirements of nutrition in old age, and for preventing or slowing down the progression of metabolic syndromes [ 39 , 40 , 41 , 50 ].

What we have earlier discussed in detail [ 4 ] is supported by the following quote: “…food is more than just being one of the three pillars of health. Food is both the foundation and the scaffolding for the building and survival of an organism on a daily basis. Scientific research on the macro- and micro-nutrient components of food has developed deep understanding of their molecular, biochemical and physiological roles and modes of action. Various recommendations are repeatedly made and modified for some optimal daily requirements of nutrients for maintaining and enhancing health, and for the prevention and treatment of diseases. Can we envisage developing a “nutrition pill” for perfect health, which could be used globally, across cultures, and at all ages? We don’t think so” [ 4 ].

Our present knowledge about the need and significance of nutrients is mostly gathered from the experimental studies using individual active components isolated from various food sources. In reality, however, these nutritional components co-exist interactively with numerous other compounds, and often become chemically modified through the process of cooking and preservation, affecting their stability and bioavailability. There is still a lot to be understood about how the combination of foods, cooking methods and dietary practices affect health-related outcomes, especially with respect to ageing and healthspan.

An abundance of folk knowledge in all cultures about food-related ‘dos and don’ts’ requires scientific verification and validation. We also need to reconsider and change our present scientific protocols for nutritional research, which seem to be impractical for food and dietary research at the level of the population. It is a great scientific achievement that we have amassed a body of information with respect to the nature of nutritional components required for health and survival, the foods which can provide those nutritional components and the variety of dietary and eating practices which seem to be optimal for healthy survival and longevity.

Finally, whereas abundant availability of and accessibility to food in some parts of the world has led to over-consumption and consequent life-style-induced metabolic diseases and obesity, in many other parts of the world food scarcity and economic disparity continue to perpetuate starvation, malnutrition, poor health and shortened lifespan. Often, it is not a lack of knowledge about the optimal nutrition, food and diet that leads to making bad choices; rather, it is either our inability to access and afford healthy foods or our gullibility to fall prey to the exaggerated claims in the commercial interests of food producing and marketing companies. We must continue to gather more scientific information and knowledge about the biochemical, physiological and cultural aspects of nutrition, food and diet, which should then be recommended and applied wisely and globally, incorporating the social, cultural and environmental needs of all. After all, “we eat what we are”, and not merely “we are what we eat”!

Funding Statement

One of the authors, GK, was funded by the Department of Science & Technology (DST) under Cognitive Science Research Initiative (CSRI), Government of India, grant (DST/CSRI/2018/99). This funding agency has no role in study design, manuscript writing, and data interpretation.

Author Contributions

Both authors (S.I.S.R. and G.K.) conceptualized and wrote the paper equally. All authors have read and agreed to the published version of the manuscript.

Institutional Review Board Statement

Informed consent statement, data availability statement, conflicts of interest.

The authors declare no conflict of interest.

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Importance of Healthy Nutrition

1. introduction.

Healthy nutrition is an important and fundamental aspect for maintaining good health. Healthy eating is not just all fruits and vegetables. It is about consuming the right amount of food. The quality of food is important. For example, consuming one apple a day is healthier than eating a bag of candy. This is because consuming the latter will lead to health issues later in life. A bag of candy is a low-nutrient, high-energy food. Low nutrient means that it does not contain many vitamins and minerals. High-energy foods contain lots of energy from sugar and fat. These are often the types of food that lead to weight gain. Weight gain occurs when the energy we consume is more than the energy that we use. Weight gain, if excessive, can lead to many detrimental health conditions such as obesity, high blood pressure, type 2 diabetes, coronary heart disease, joint problems, and even stroke. All these conditions can be very serious and fatal. If a healthy diet is maintained throughout life, a person can be free from many types of diet-related chronic diseases such as obesity, malnutrition, anemia, hypertension, osteoporosis, and cancer. Recent studies have also shown that the highly sedentary lifestyle of many people today has contributed to the rising obesity epidemic and this is also linked to a lower life expectancy. The most common impression is that poor diet leads to reduced health. This is true in comparison to all the effects stated. When a person consumes a diet which is high in fat, sugar, and salt, the body can be overwhelmed by the amount of energy. This can lead to the reduced function of the immune system, as well as provoking high stress on organs such as the heart and kidneys. A high-fat diet can also cause heart disease and high blood pressure. The combined effect can be very detrimental, or even fatal, to a person. However, changing diet patterns is not an easy thing to do. Many eating patterns are established in childhood. For these people, a change to healthy food can cause a shock to the body, as it has been overwhelmed by different stimuli. Often, this can lead to a minor increase in ill health in the short run, and it is enough to put many people off the idea of changing diet.

1.1. Definition of Healthy Nutrition

Healthful nutrition is consuming the right quantities of foods from all food groups in order to lead a healthy life. This includes the ability to maintain a healthy weight, consuming a healthy diet, and a high level of fitness. Sustaining a healthy diet is the practice of making choices about what to eat with the intent of improving or maintaining good health. Try to balance your diet with a variety of nutrient-rich foods from each of the food groups. It is the process of taking in food and using it for growth, metabolism, and repair. Nutrition is the key to developing and maintaining good health. With it is the prevention of diseases such as heart disease, stroke, some cancers, type 2 diabetes, osteoporosis, and dental caries. These make a major contribution to death and disability, and the suffering goes beyond the individuals and families affected. High blood pressure and high blood cholesterol are major risk factors for heart disease and stroke. A healthy diet can protect against these. (World Health Organization, 2003) Impaired cognitive function can also result from inadequate intakes of energy, protein, and micronutrients. This can reduce physical capability and well-being and increase the risk of injury and disease.

1.2. Benefits of Healthy Nutrition

Throughout our life, good nutrition is necessary for health and well-being. Healthy eating is mistakenly assumed to be a diet. Healthy eating simply means eating a well-balanced diet which contains a variety of foods. A healthy diet, in addition to exercise, is the most vital factor in preserving good health and leading a full and enjoyable life. Healthy eating is the consumption of the right quantities of foods from all food groups. These quantities are the appropriate amounts needed to prevent chronic diseases while providing the body with adequate energy and essential nutrients. This definition of healthy eating does not apply to only adults, but to infants, children, teenagers, and senior citizens. Nutrients provide the foundation for the structure and function of the body; they are essential for growth, vitality, and health. It is necessary to consume a variety of foods to provide the right amount of nutrients for good health. An individual's dietary intake will be influenced by several factors including knowledge about the nutrition the body requires as well as the availability and accessibility to food. Good nutrition is often the key to managing a number of health-related problems and is even a suggested preventive measure to many ailments. Today, researchers are making connections between the types of food an individual eats and their risks of developing certain diseases. Understanding the connection between nutrition and the human health is becoming more and more important and the field of health nutrition has grown significantly.

2. Key Components of a Healthy Diet

One way to begin is to create a daily meal plan that shows how you can include a variety of superfoods in your diet. In the following sample meal plan, each day you will consume 6-8 servings of whole grains, 5-7 servings of fruits and vegetables, 2-3 servings of nuts, seeds, or legumes, 1-2 servings of low-fat dairy or soy, and several servings of herbs and spices. This simple plan is framed around the concept of food as medicine. It's rich in nutrient-dense vegetables, fruits, whole grains, and legumes; lean proteins; and healthy fats. And it contains low quantities of refined grains, sweeteners, processed foods, and high saturated fats. This translates to lots of antioxidants, essential fatty acids, and diverse plant phytochemicals. And it translates to lower levels of inflammation and oxidative stress.

2.1. Macronutrients

They are the building blocks of a healthy diet. The word "macro" means large, and the body needs large amounts of these nutrients to survive. There are three macronutrients: protein, carbohydrates, and fats. Protein is essential to the human body. It is found in every living cell and is the most abundant of the macronutrients. About half of the body's protein is stored in skeletal muscle and it is vital for movement, digestion, and to keep our heart beating. Protein is made up of amino acids. There are about 20 different amino acids that link together to form different kinds of protein. There are two types of amino acids: essential and non-essential. The body can make non-essential amino acids, while essential amino acids must be obtained from food. If the body does not get an adequate amount of essential amino acids, it may break down current protein stores to obtain the amino acids, leading to a decrease in muscle mass. High biological value proteins (HBV) are protein sources that contain all essential amino acids. An intake of about 10-15% of total calories is a good guideline for protein consumption. This should come from a variety of sources, such as lean meats, poultry, fish, milk, whole grains, and legumes.

2.2. Micronutrients

Vitamins and minerals are essential to all complex processes. Energy and macronutrients fuel the body, but vitamins and minerals do not provide energy per se. They crucially facilitate the processes by which energy is obtained from food. As such, an adequate intake of these micronutrients is necessary to ensure that the body functions optimally. Multiple B vitamins are involved in energy metabolism, vitamin C enables the synthesis of neurotransmitters, and minerals such as sodium and potassium are involved in nerve function. In the absence of one or more of these vitamins or minerals, the biochemical processes that they facilitate will function inefficiently or cease to function at all. Vitamins and minerals are classified into micronutrients on the basis that they are only required in small amounts. Nevertheless, taking in large doses of certain vitamins has been recommended to treat various medical conditions. An example of this would be the use of vitamin E supplements to improve the appearance of the skin. Most recommendations, however, are to prevent deficiencies of a particular vitamin or mineral, and high doses are often not effective for treatment of disease. Regarding this, the micronutrient needs of the elderly differ from those of younger adults and can be less. Post-menopausal women, for example, have been advised to adopt a calcium intake higher than the current RDA by increasing consumption of dairy produce and/or through the use of calcium supplements in order to maintain current bone mass.

2.3. Fiber and Water

Fiber, also known as roughage, is an essential component of a healthy diet. It is derived only from plant foods and cannot be found in any meat or fish. There are two types of fiber, insoluble and soluble. Insoluble fiber is not digested by the body and helps food move through our digestive system, promoting regular and healthy bowel movements. It also serves to control and balance the pH (acidity) level in our large intestines. Foods high in insoluble fiber include whole grain breads, pasta and rice, wheat bran, barley, couscous, skins of fruit and root vegetables, and corn. Soluble fiber partially dissolves in water to form a gel-like substance in our gut. It slows down the digestion of food, helping control blood sugar levels and lowering cholesterol. Foods containing high levels of soluble fiber include oats, rye, barley, legumes and pulses, fruits, and vegetables. On average, adults should be consuming 18g of fiber a day, however, many diets provide less than 12g. High fiber foods are generally low in energy; therefore, it is important that the denser energy foods are also consumed to meet the body's energy requirements. Fiber is also known to help with weight control and prevent against obesity. This is thought to be due to the slower digestion process making our stomachs feel full for longer.

3. Impact of Healthy Nutrition on Health

A poor diet can lead to a number of chronic diseases from heart disease to obesity and cancer, often ending in an early death. To prevent such an experience, it is necessary to make the transition to a healthy lifestyle starting with a proper diet. A change to a healthy diet can have immeasurable health benefits. According to the 2010 Dietary Guidelines for Americans, a healthy diet emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. It also includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars. Following these guidelines can lead to a reduced risk of chronic diseases and a greater chance of a prolonged life. Obesity is a national crisis in America, with one in three adults and one in six children considered to be obese. Obesity is the result of caloric imbalance (too few calories expended for the amount of calories consumed) and is affected by various genetic, behavioral, and environmental factors. Over the last several decades, the incidence of obesity in America has drastically risen with no sign of slowing down, resulting in an increased number of chronic diseases and decreased quality of life due to the physical and mental effects of being obese. The only way to lose weight is by consuming fewer calories than needed so that stored fat is used to make up the difference. This is often most successful when the individual is put on a strict diet to lose the pounds, and the likelihood of maintaining a healthy weight is much greater when the diet remains a healthy one. Step one: prevent the weight gain, step two: lose the extra weight. And the best way to do this is through a healthy diet.

3.1. Prevention of Chronic Diseases

Chronic diseases, like heart disease, cancer, and diabetes, are responsible for 7 out of every 10 deaths among Americans each year and account for 75% of the nation's medical care cost. These diseases are often preventable. Helping to adopt healthy eating habits early in life can prevent the onset of these diseases. Recent research is showing that the food we eat has a greater influence on our health throughout our lifespan. Malnutrition, which includes undernutrition and overnutrition, has been identified in the past as a risk factor for the onset of chronic diseases. On the other hand, nutrients from healthy foods help tissue growth, maintenance, and repair and are essential for good health. This can help to build a healthy foundation that insulates against age and lifestyle-related damage. Obesity has been cited as a major contributor to chronic diseases. It is now being considered a major public health issue in society today. The increase in obesity in adults and children in recent years has led to fears that this generation of children will be the first to not outlive their parents. Obesity is defined as having a high amount of body fat. This is determined by calculating a person's Body Mass Index (BMI). A BMI of between 25 and 29.9 is defined as overweight, and a BMI of 30 or more is obese. It is a result of a caloric imbalance and can be due to an increase in consumption of high-fat foods and sugary drinks. It may also result from inactivity due to advances in technology. Although there are genetic and hormonal influences on body weight, obesity occurs when an individual eats and drinks more calories than they use during the day. High-calorie foods and drinks, portion size distortion, and finding it difficult to be physically active are all contributors to the increase in obesity levels today.

3.2. Weight Management

Healthy nutrition will assist in the management of weight. The thing that gives you the biggest advantage in maintenance of weight is the balance between calorie intake and calorie expenditure. Maintaining your weight at a healthy level is to be achieved through taking in a similar number of calories to those used for energy. It is important to keep an eye on your weight, using it as an indicator of the balance between the calories you consume and that which you expend. Weight gain occurs when we take in more energy than we need, generally coming from high-fat foods. Excess weight increases the risk of many diseases including heart disease, stroke, high blood pressure, diabetes, and certain cancers. On the other hand, weight loss occurs when we use more energy than we consume, resulting in the body using stored fat to meet energy requirements. A gradual weight loss of up to 2 pounds per week is the safest way to lose weight, achieved by a combined effort of a small decrease in calorie intake and increased activity. This slower rate of weight loss is more likely to be maintained for life, as the changes in diet and physical activity can be continued. Weight management first requires an understanding of what your weight is determined by. It is the result of your genetic makeup, basic metabolism, the environment that you live in, and your energy balance. Being aware of these factors can be used as a tool to prevent weight gain. Adapting the knowledge of a balanced diet and changing patterns of physical activity, you can avoid weight change. From increased consumption of low-energy dense foods, like fruit and vegetables, and decreased consumption of high-energy dense foods, like those high in fat and sugar, to increased activity. Measures can also be taken to lose weight or to prevent further weight gain in those who have had a stable weight. This can be done through reducing the intake of high-fat foods to avoid an increase in calorie intake or by completely avoiding certain foods which will make it easier to achieve. The most effective means of weight management is consuming a varied and balanced diet, in combination with regular physical activity.

3.3. Improved Mental Health

Clinical anxiety and depression are extremely common mental health problems in society. The relationship between nutrition and mental conditions, depression and anxiety, is complex and bidirectional. While profound effects of mental health on nutrition have been well documented, there is less known about how diet affects mental health. There is now a robust body of research concluding that diet is crucial to maintaining optimal mental health, and it is possible that diet can be as effective as other types of treatment. Mental health conditions are often associated with low levels of exercise and poor diet/nutrition. It is well known that an unhealthy diet is related to a higher chance of obesity, diabetes, and heart disease, but it is also now known that diet has effects on mood and mental well-being. In a study looking at diet and mental health in adolescents, a healthy diet made up of fruit, vegetables, whole grains, and fish was associated with a lower chance of developing a depressive disorder, while a diet high in processed and unhealthy foods had an increased chance of depression. Neurotransmitters are the chemicals in the brain that regulate mood. Serotonin is a neurotransmitter that has vast effects in the brain. It is well known that a reduction in serotonin can lead to depression. Production of serotonin is dependent on the precursor amino acid, tryptophan. It must be obtained through diet, as the body does not produce tryptophan. High carbohydrate intake increases the absorption of tryptophan in the brain, therefore resulting in higher serotonin synthesis and a better mood. A study has shown that a switch from a diet high in saturated fat and sugar to one high in fruit and vegetables and unprocessed meat led to an increase in functioning on a standard test of depression in three months. This shows that diet has a rapid and powerful effect on mood.

4. Strategies for Achieving Healthy Nutrition

Meal planning and portion control Meal planning can help you eat a balanced diet. By preparing your food in advance, you can choose how much to eat and when. Use the Eatwell guide to help you get the right balance of foods, and make sure you don't forget that all foods can be enjoyed in moderation. Making changes to your diet are often easier when they are gradual, and planning ahead can help you ease into change. Portion control can be an effective tool in weight management because it enables you to make small changes that can have a big impact. A portion is the amount of food you choose to eat, whether in a restaurant, from a package, or in your own kitchen. Often people become confused between portion sizes and serving sizes. A serving size is a unit of measure, such as a cup or an ounce, and a portion is the amount of food you choose to eat at one time. Experiment with the different settings of food and the portion sizes available. You'll be able to identify the portion sizes that are too big or too small. By controlling portion size, you can still eat the foods you enjoy, just eat less of them. This can be easily achieved by using smaller plates and dishes, and by paying attention to recommended serving sizes on food labels. A great way to avoid overeating is to be mindful when eating and make sure you are not eating for the sake of it, but are eating to satisfy hunger. Waiting to eat until you are really hungry also means that you will appreciate your food more.

4.1. Meal Planning and Portion Control

This can take a number of different forms. Many people plan their meals out for the week, making sure that they are taking in a good variety of foods and ensuring they are not eating the same old thing day after day. This can help to ensure that you have a balanced diet, and also saves on trips to the supermarket to pick up something quick for dinner on some nights. Another strategy for meal planning is to plan out the macronutrient ratios of each meal. This can be a bit daunting for some, but has been proven to be very effective for others. If you have a clear goal in mind (weight loss, weight gain, or athletic performance), this strategy can be very valuable. Using the Hand and Palm method is a simple way to ensure that you are controlling portion sizes. Essentially, it is determining the portion size for protein, carbs, and fats using your hands as a measurement tool. The general recommendations for most people would be 2 palms of protein-dense foods, 2 fists of vegetables, 2 cupped handfuls of carb-dense foods, and 2 thumbs of fat-dense foods for each meal. This might not sound like much, but keep in mind that this is just a baseline and may need to be adjusted based on your goal and the individual requirements and responses of your body to different intakes of food. Plan your meals according to the portioning, starting with your protein source and building the meal around it. Ensure that you are using a variety of fruits and vegetables as these are high in essential vitamins, minerals, and trace elements, and often low in energy density. You should also plan for a few small snacks between meals, and this is where portioning some higher energy density foods can come in handy. On the other hand, planning for a larger post-workout meal including some simple sugars is also a time where it will be appropriate to plan a larger portion of carb-dense food. Just before going to bed is a time where it is least necessary to consume larger portions of food, especially carbs. Keep in mind that these are all just guidelines, but having a well-thought-out plan can be more beneficial than just playing it by ear. Overall, the key to meal planning and portion control is preparation, planning, and practice.

4.2. Reading Food Labels

Part of eating healthfully is becoming an educated consumer who knows what he or she is putting into his or her mouth. An easy way to educate oneself is to understand how to read the nutrition label on food products. This can tell a lot about what is inside the food. According to the American Dietetic Association, "While no food is bad, it's helpful to identify foods that have a higher nutrient density over others." Understanding the label is especially helpful for those buying single-ingredient foods like fruits, vegetables, meats, and milk. These items provide the essential fuel the body needs and should be eaten daily and can be prepared healthfully by using the MyPyramid's healthy eating tips (American Dietetic Association). There are two parts to a nutrition label consisting of the Nutrient Facts Panel and the Ingredient List. The Food and Drug Administration requires that all food labels contain the nutrient facts and ingredients, and some food labels may also have additional claims and statements. The Nutrient Facts Label - This rectangular label is located on the outside of the food product and provides the serving size and calorie information and nutrient information based on the serving size. It also indicates the percent daily value, which can help consumers determine if a food is a high or low source of a nutrient (American Dietetic Association).

4.3. Incorporating Variety and Balance

First, the consumer has to be aware of what a correct serving size is. Anybody who has dieted before knows the difference between what the serving size is versus what they are accustomed to eating. This can be confusing at times. A good way to visualize a serving size is by comparing it to everyday objects such as a deck of cards (3 oz of meat), a baseball (1 cup of salad greens), a tennis ball (1/2 cup of pasta), a poker chip (1 tsp of margarine), or a CD (one serving of pancake). With these objects in mind, counting servings can be much less abstract. Next, prepare a sensible amount of food with a little in reserve rather than making too much and overeating. Usually this can be done by reducing a recipe or portion of food by a quarter. This can help with weight control, money savings from wasted food, and also give extra time on days when cooking is undesired. It can be hard to keep motivated to eat the correct foods every day. Many find themselves in a routine and eating many of the same meals day in and day out. It is much easier and fun to plan and eat a balanced and varied diet. An easy way to do this is to create a calendar for a week or two and plan different meals for each day. This way, you may incorporate different food groups, try new recipes/foods, and prevent from getting bored with healthy eating. Make sure to also purchase the foods that are necessary for these meals and/or foods that are versatile and can be used in many different recipes. Keep a healthy stock of staple foods that you enjoy, many different vegetables, and fruits. This will prevent the feeling that there is nothing to eat and resorting to going out to eat or getting something quick and unhealthy.

4.4. Mindful Eating

Are you hungry, or are you craving? Often times mixed signals lead to unsatisfied hunger and failed attempt of finding a food choice that is actually what the body is looking for. In today's rushed society, people often grab the first thing available and quickly eat it with the mentality that food is just to fill the empty feeling in their stomach. Mindful eating is a practice that is to improve this typical problematic outlook on food and is a successful strategy for a healthy nutrition plan. By being more in tune with the body, we can choose foods that satisfy us and learn to eat for optimal health. Self-assessment of eating habits is an important step in the transition to healthy eating. By identifying negative eating habits (i.e. emotional eating, eating to numb stress, eating to distraction) one can learn to change these behaviors to habits that are more conducive to a healthy lifestyle. Taking some quiet time to reflect on how you feel after eating certain foods may be beneficial to evaluate what foods are best for the body. A food and symptom diary may be a useful tool to identify foods which don't agree with the body and/or uncover possible allergies. This information can be used to create a list of foods to avoid and/or to pinpoint specific health issues that may require assistance from a dietitian or a healthcare provider. Mindful eating will involve a degree of planning ahead to prepare meals and making healthy food choices available. With the knowledge of health promoting foods, choice of food quality is an important question to ask. Considering "is this food worth eating?" and "Is it worth the health of my body?" can be a simple determinant in making a healthy food decision.

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Importance of nutrition and health

Updated 30 June 2021

Subject Healthcare ,  Illness ,  Medicine

Downloads 41

Category Health

Topic Disease ,  Health Promotion ,  Nutrition

The Importance of Diet and Wellbeing

Is good health and nutrition leading to a more productive, long-lasting life?

Health and diet are an important part of a productive and long-lasting life. This is demonstrated by the impact on the physical and emotional well-being of the individual's fitness and nutritional status, which directly leads to growth and long life. Furthermore, many diseases have been proven to occur as a result of the feeding habits adopted by a person and are a leading contributor of death in their victims. Resources utilized in the treatment and management of the diseases and conditions to this effect also leads to deprivation of investments in productive ventures and investments.

Children Growth and Development

In children, growth and development, the lack of important nutrients leads to health deterioration and stunted growth. In this state, there is little learning and capacity building which leads to inadequacy of learned skills hence lowering their productivity. Child undernutrition has also been proven to be a leading cause of death in children under the age of five, especially in developing countries. This further exemplifies the extent to which nutrition can contribute to longevity and productivity of a person.

Government Expenditure

Additionally, government expenditure on health and feeding programmes reduces the necessary capital available for productive ventures in infrastructure, trade, among others. This leads to a drop in the overall productivity of a country. Therefore, nutrition and health are very crucial to the productivity of not only individuals but also a nation.

Introduction

Health is the state of physical and mental wellbeing while nutrition is the science and practice of consumption and utilization of nutrients, vitamins, and minerals and their relation to disease, problems, and conditions. Good health and proper nutrition are an essential aspect of a long and productive life due to its relationship to physical wellbeing and psycho-social states (Parizkova, 2016). In this way, the mental and physical states, which are directly relatable to a person's longevity and productivity, are closely influenced by the nutritional status and the overall health. In the words of the British nutritionist Victor Lindlahr, a person is what he eats, and his health and disease can be controlled through the intake of an appropriate diet.

Opposing Views

According to the World Health Organization (WHO), the productivity levels in an individual can be raised by up to 20 percent through the intake of an adequate diet. This illustrates the critical importance of proper nutrition and the role it plays in influencing the maximum discharge of responsibilities and duties in an individual. Collective responsibility can also be influenced by the health and nutritional statuses of individuals involved through its effects on the psycho-social factors such as irritability and self-esteem, which affects the delivery of groups at work. International health organizations have established a link between economic status and nutritional levels in their extensive research as declared by the International Conference on Nutrition (ICN), held in 1992 in Rome. In their statement, the nutritional well-being of people is a critical precondition for the productivity and development of human societies. Therefore, the performance at work or school is influenced by the physical or mental conditions, which in turn are a result of the nutritional status. Moreover, the productivity of an economy can be drained through medical expenditures from nutritionally preventable conditions and diseases such as stress, obesity, hypertension, and diabetes (Alexander et al., 2015).

Research Perspectives

The importance of nutrition and health towards productivity and long life is further exemplified through research led by the Brigham Young University on employees' eating habits and work productivity. In their study, employees partaking in unhealthy diets were revealed to be 66 percent more likely to report a decline in productivity as compared to healthy eaters. This is firmly attributable to the influence of food towards the state of body and mind and ultimately the performance of an individual. In this regard, poor dietary habits can lead to low energy levels, fatigue, irritability, reduced mental effectiveness, stress and depression, insomnia as well as reduced job performance, which serve to reduce productivity (Urban et al., 2013).

An insufficient ingestion of energy-providing foods leads to low energy levels in the body and fatigue. This is because of low energy supply, which limits the capability of undertaking manual work as well as slowing cognitive function. Low brain function, in turn, lowers creativity and the capacity to think clearly, which then hampers decision making and work performance. Inappropriate nutrition is also a primary source of fatigue and irritability, which affects not only individual performance but also performance in groups. This directly affects the productivity both at work or school.

Mental health is also a factor affecting productivity that is influenced by nutrition. Poor nutrition results in reduced cognitive function and may lead to insomnia, sleep apnea, stress, and depression. Existing mental conditions are also worsened under inadequate nutrition. These states of mind reduce the effectiveness of an individual to carry out tasks and thus reduce productivity.

Stunted growth of children due to lack of vital minerals and nutrients is a primary cause of underperformance in schools, especially in developing countries. This hampers the development of professional capacities through education and training. As a result, the economy is deprived of potentially productive workforce leading to a decline in the overall productivity of an economy.

Additionally, health and nutrition influence the productive lifespan of an individual. This is due to the direct correlation between life-threatening diseases and nutrition. Lifestyle diseases such as obesity, diabetes, hypertension, and coronary heart disease are an immediate threat to the life of a person and may lead to death or incapacity to work (Sarafino et al., 2014). Nutrition has also been attributed to lower life expectancy in developing nations such as sub-Saharan Africa compared to developed countries such as the USA. Therefore, the effects of nutrition and health on longevity and productivity of a person are irrefutably clear and significant and should be addressed to foster increased productivity, improved life expectancy, and prolonged productive lifespans.

Social Experiment Data

In interrogating the impact of nutritional health on the longevity and productivity of an individual, I conducted an online social research on www.surveymonkey.com to investigate the available awareness on the topic. In my investigative health and nutrition survey titled 'How's your diet?', I set out to inquire about the knowledge of health issues such as Body Mass Index (BMI), physical activity, obesity, and nutritional choices and perceptions. The following were my results;

In this survey, a majority of the respondents expressed familiarity with the concept of Body Mass Index (BMI), which is essentially an obesity scale that expresses the weight to height relations. An individual's BMI is an expression of the nutritional status and health. This means that a higher BMI is an expression of obesity or a tendency towards obesity, which is attributable to poor health and a predisposition to lifestyle conditions and diseases (Levy et al., 2017). These diseases may include hypertension, diabetes, and cardiovascular illnesses. Additionally, more than half of the respondents ranked obesity highly among the causes of preventable deaths.

In this regard, the people appreciated the link between nutrition and health on the lifespan and the eventual productivity of a person. The prevalence of nutritional diseases under poor nutrition is thus understood as a hindrance to good health and an obstacle to the high productivity of a population both in the workplace and in the social arena.

In my next poll, the nutritional choices and perceptions were investigated with particular emphasis on eating habits, physical wellness, and choice of foods. A low percentage of people agreed to paying attention to nutritional labels that inform the composition of purchased foods while a high number of them agreed that low-fat foods are not necessarily healthy. An even more significant portion of the respondents indicated concern over their body weight and exercise of physical activity.

From this, it was evident that the majority of people buy foods without due regard for their nutritional status or fat content. This can be attributed to the nutritional deficiencies that contribute to health status and productivity. A decline in the intake of healthy foods and increase in the consumption of greasy junk can, therefore, be the cause of the upsurge in nutritional diseases such as obesity, which affects a third of the American population. This waters down the gains envisioned in the concerns over body weight and physical activity as polled. Therefore, without significant enlightenment of the masses, minimal benefits will be achieved in improving the current nutritional status, health, and the productivity of the American population and the world.

Results and Conclusion

From the researched data, it is clear that the effects of nutrition and health on productivity are not universally understood topics, and therefore sensitivity in measures to guard against nutritional diseases is taken casually. The obsession with body weight and physique at the expense of proper nutrition is ill-informed since it does not address the issue of universal health and productivity fully. This, therefore, exposes healthy-looking individuals to threats of nutritional conditions and diseases such as constipation, fatigue, low energy levels, and an unbalanced life, which lowers performance and productivity.

Therefore, it is clear that people must be enlightened on good nutritional practices to live a more productive and long life. This includes the amount and content of the food taken, as well as the nutritional value present. Proper nutrition in this regard improves the state of body and mind and brings about more productivity and long life. However, more research needs to be taken to investigate the current state of nutrition awareness and the necessary steps taken to remedy any gaps so that better productivity can be realized. Additionally, the state of corporate compliance to employees' nutritional needs should be investigated, and a course of action developed to promote productivity not only in organizations but the whole economy.

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Works Cited

Alexander, Cheryl Ann, and Lidong Wang. "Obesity and nutrition epidemiology: A study of cause and effect." World Journal of Nutrition and Health 3.1 (2015): 8-15.

Levy, E., et al. "Pediatric obesity and cardiometabolic disorders: risk factors and biomarkers." EJIFCC 28.1 (2017): 6.

Parizkova, Jana. Nutrition, physical activity, and health in early life. CRC Press, 2016.

Sarafino, Edward P., and Timothy W. Smith. Health psychology: Biopsychosocial interactions. John Wiley & Sons, 2014.

Urban, Robert G., Piotr Grodzinski, and Amanda Arnold. "Implications: Human health and physical potential." Convergence of Knowledge, Technology and Society. Springer International Publishing, 2013, pp. 185-222.

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Home — Essay Samples — Nursing & Health — Nutrition — The Impact of Nutrition and Physical Activity on Health

The Impact of Nutrition and Physical Activity on Health

• Categories: Nutrition Physical Exercise

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Published: Feb 12, 2024

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Nutrition and healthy eating, healthy living strategies.

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Eating and activity guidelines

On this page, current guidelines, december 2020 update, summary of guidelines statements and key related information, topical questions and answers, what’s changed, issue-based documents on eating and activity.

These documents are an important tool for health practitioners and others who provide advice on nutrition and physical activity.

Each guideline has an accompanying health education resource for the general public.

Infants and Toddlers (0–2)

• Healthy Eating Guidelines for New Zealand Babies and Toddlers (Aged 0-2 years old) (September 2021)
• Sit Less, Move More, Sleep Well: Active play guidelines for under-fives (Ministry of Health, 2017)
• Healthy Eating for Babies and Toddlers from Birth to 2 Years Old – HealthEd website

Children and Young People (2–18 years)

• Food and Nutrition Guidelines for Healthy Children and Young People (Aged 2–18 Years) – A background paper (Aug 2012)
• Physical Activity Guidelines for Children and Young People
• Eating for Healthy Children aged 2 to 12 – HealthEd website
• Healthy Eating for Young People – HealthEd website

Adults including those who are pregnant and breastfeeding

• Eating and Activity Guidelines for New Zealand Adults (Updated 2020 to include advice for pregnant and breastfeeding women)
• Healthy Eating, Active Living – HealthEd website
• Eat healthy food and move more every day – HealthEd website
• Eating for Healthy Breastfeeding Women – HealthEd website
• Eating for Healthy Pregnant Women – HealthEd website

Older People

• Food and Nutrition Guidelines for Healthy Older People – A Background Paper (2010, revised January 2013)
• Guidelines on Physical Activity for Older People (aged 65 years and over)
• Eating Well for Healthy Older People – HealthEd website

Eating and Activity Guidelines for New Zealand Adults

• Eating and Activity Guidelines for New Zealand Adults (PDF, 4.4 MB)
• Eating and Activity Guidelines for New Zealand Adults (Word, 3.3 MB)

The Eating and Activity Guidelines for New Zealand Adults were updated in December 2020 to include advice for pregnant and breastfeeding women. The Eating and Activity Guidelines Statements for adults remain the same and were not reviewed. Where possible data has been updated. 

The updated advice for pregnant and breastfeeding women replaces the previous Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper published in 2006 and partially revised in 2008. This advice, along with recommendations on physical activity for pregnant women, have been integrated into the adult guidelines.  

It is also significant to note a change in the tools used to describe what a healthy eating pattern looks likes. New Zealand has updated its serving size advice by adopting the evidence based Australian serve size advice and a new food model has been developed. 

Eating and Activity Guidelines for Adult New Zealanders contain recommendations which apply in most cases to the whole population. The recommended eating pattern is the same for almost all groups, with some variation based on the amount of food and nutrients needed at different life stages. 

Advice for pregnant women focuses on the importance of a nutrient-rich diet and healthy weight gain during pregnancy, increased need related to folate/folic acid and iodine, and the importance of food safety given the lowered immunity during pregnancy. Advice for breastfeeding women also focuses on the need for a nutrient rich healthy diet, and the importance of an environment that supports women to breastfeed.

This resource summarises the key information from the Eating and Activity Guidelines for New Zealand Adults. It covers what the guidelines recommend, why and gives suggestions on how to put the recommendations into practice.

• Summary of Guidelines Statements and key related information (PDF, 739 KB)

This resource provides answers on some topical issues around eating (nutrition) and physical activity. The responses are based on the Ministry of Health’s monitoring of international research. Any new research is considered alongside the existing body of evidence and best international population health advice.

• Topical Questions and Answers (PDF, 125 KB)

In December 2020, the Ministry of Health published updated Eating and Activity Guidelines for New Zealand Adults. The following resources describe the key changes from the old to the new edition of the Guidelines. 

• What’s Changed? ( PDF, 163 KB ),   ( Word, 164 KB )
• New Serving Size Advice ( PDF, 222 KB ), ( Word, 676 KB )

These documents provide in-depth information on eating and activity issues, beyond what is covered in the Guidelines document.

• How We Eat – Reviews of the evidence on food and eating behaviours related to diet and body size   (Gerritsen and Wall, 2017)
• Guidance for Healthy Weight Gain in Pregnancy   (Ministry of Health, 2014)
• Consensus Statement on Vitamin D and Sun Exposure in New Zealand   (Ministry of Health, 2012)
• Companion Statement on Vitamin D and Sun Exposure in Pregnancy and Infancy in New Zealand   (Ministry of Health, 2020)

Nutrition Education: Its Importance and Promotion Essay

Nutrition education is one of the most complex and complicated areas of health care. the most difficult task is to motivate and persuade the target audience to follow dietary patterns and change their lifestyles. Best practices are based on motivation and emotional appeal aimed to influence the mind and feelings of listeners and students. The increasing complexity of modern society develops a wide range of pressures and stressors that challenges dietary patterns. Best practices in nutrition education are aimed to teach a student the main principles and norms of a healthy diet and show the simplest way how to follow them. The best practice is to involve a student/trainee in the process of change: new dietary patterns and new identity, excellent health, and no illnesses. A trainee should tackle the challenge of attempting to differentiate health styles and wellness. The teacher should discuss the possible outcomes and potential problems of unhealthy behavior patterns and their impact on a person. Whatever program is established, it is important to create and communicate a healthy lifestyle approach that meets the needs of both the trainee and his family.

The difficult task is to develop nutrition programs for poor countries. Thus, the main difficulty is to persuade people that a healthy diet is not expensive and can be successfully introduced by any family. It takes time but it brings healthy lifestyles and the absence of illnesses. A controversy that has surfaced repeatedly is whether health promotion programs reflect health care cost-containment strategies. It is crucial for nutrition educators to motivate and involve the poor in a healthy diet. In very poor countries, it is important to change negative stereotypes concerning dietary patterns and health. Because health promotion programs are relatively new for these countries, their administrative locations are not consistent across poor states. This lack of consistency brings with it a clear difference in philosophical goals. The main strategies should involve healthy cooking and a simple diet including milk products and grain, meat, fruits, and vegetables. The conclusions seem to be that nutrition education programs should be integrated into poor societies and their culture.

Mass media (TV, radio, and press) can be effective tools to promote nutrition education and diet in poor countries. It is possible to promote healthy lifestyles and a balanced diet through TV shows and press releases. Many people in less developed countries are unaware of how much, what, or where they eat. Much of the food they eat can be considered forgotten food, this is particularly so with snacks, food is eaten whilst watching TV or food tasted during cooking. Helping poor states increase their awareness of current eating habits is an essential first step in the management process.

Only when they begin to recognize the eating practices which are contributing to their excess energy intake can they move towards considering where and how to make appropriate changes. Food diaries are a very useful self-monitoring tool, encourage patients to be actively involved in treatment, and may give an indication of motivation. Special attention should be given to costs spend on healthcare and problems caused by current dietary patterns and ineffective dietary balance. It is possible to use a slogan like: health is cheaper than illness: eating and healthy diet is the best approach to save money”. Involving partners and families in the attempts to make healthier choices is important in increasing compliance to dietary changes and as a cost-effective means of extending health messages. Rather than the goal is to eat less fatty food, which is very general, it would be preferable for the patients to set specific goals such as to eat less fatty foods by changing from butter to a low-fat spread and to use fat-free salad dressings rather than mayonnaise in salads and sandwiches.

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IvyPanda. (2021, September 28). Nutrition Education: Its Importance and Promotion. https://ivypanda.com/essays/nutrition-education-its-importance-and-promotion/

"Nutrition Education: Its Importance and Promotion." IvyPanda , 28 Sept. 2021, ivypanda.com/essays/nutrition-education-its-importance-and-promotion/.

IvyPanda . (2021) 'Nutrition Education: Its Importance and Promotion'. 28 September.

IvyPanda . 2021. "Nutrition Education: Its Importance and Promotion." September 28, 2021. https://ivypanda.com/essays/nutrition-education-its-importance-and-promotion/.

1. IvyPanda . "Nutrition Education: Its Importance and Promotion." September 28, 2021. https://ivypanda.com/essays/nutrition-education-its-importance-and-promotion/.

Bibliography

IvyPanda . "Nutrition Education: Its Importance and Promotion." September 28, 2021. https://ivypanda.com/essays/nutrition-education-its-importance-and-promotion/.

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Earth Day 2024: Exploring the Connection Between Nutrition and Sustainability

Published on: Apr 22 2024

Earth Day, celebrated every April 22, is a time to reflect on our planet’s health and consider how our everyday choices impact the environment. It is important to recognize the relationship between Earth Day and nutrition/sustainability. Highlighting why these concepts are essential in the fight against climate change and environmental degradation.

Understanding Sustainable Nutrition

Sustainable nutrition is a holistic approach to food that considers the health and well-being of individuals and the planet. It encompasses a range of practices, from sourcing food sustainably to reducing food waste and choosing environmentally friendly packaging. According to the Food and Agriculture Organization (FAO), sustainable diets “have low environmental impacts, contribute to food and nutrition security, and promote a healthy life for present and future generations.”

The Environmental Impact of Our Diet

One of the most significant ways in which our diet affects the environment is through its carbon footprint. The food system, from production to transportation to waste, accounts for a substantial portion of global greenhouse gas emissions. A report by the Intergovernmental Panel on Climate Change (IPCC) estimates that the food system is responsible for approximately 21-37% of total global emissions.

Different foods have varying environmental impacts. For example, animal agriculture is a significant source of methane, a potent greenhouse gas. A study published in “Nature” found that if the world adopted a plant-based diet, it could reduce food-related greenhouse gas emissions by 70%.

The Importance of Sustainable Nutrition on Earth Day

Earth Day is a reminder that our actions have consequences for the planet. By adopting sustainable nutrition practices, we can significantly reduce our environmental footprint. Here are a few key reasons why sustainable nutrition is crucial on Earth Day and beyond:

• Reducing Greenhouse Gas Emissions : As mentioned earlier, the food system is responsible for a substantial portion of global emissions. By choosing more plant-based foods and reducing meat and dairy consumption, we can significantly lower our carbon footprint.
• Conserving Resources : Sustainable nutrition involves sourcing food from environmentally conscious practices. This includes supporting local agriculture, reducing water usage, and minimizing deforestation. By making conscious food choices, we contribute to conserving valuable resources.
• Reducing Food Waste : According to the United Nations , approximately one-third of all food produced globally is wasted. Reducing food waste not only conserves resources but also minimizes landfill emissions. Earth Day is an opportunity to promote food preservation, composting, and donating excess food.
• Promoting Biodiversity : Sustainable nutrition encourages the consumption of diverse foods, which supports agricultural biodiversity. This diversity can help create more resilient food systems and reduce the risk of crop failures due to climate change or disease.

Practical Tips for Sustainable Nutrition

Here are some practical tips for adopting sustainable nutrition practices that you can apply to your daily life and share with your readers:

• Choose Plant-Based Foods : Emphasize plant-based foods like fruits, vegetables, legumes, and whole grains. These foods generally have a lower environmental impact compared to animal-based products.
• Support Local and Seasonal Produce : Buying locally sourced and in-season foods reduces the carbon footprint associated with transportation and storage. It also supports local farmers and economies.
• Minimize Food Waste : Plan meals carefully, use leftovers creatively, and compost food scraps when possible. This not only reduces waste but also conserves resources.
• Choose Sustainable Packaging : Opt for foods with minimal or recyclable packaging. Bring reusable bags and containers when shopping to reduce plastic waste.

Earth Day serves as a reminder of our responsibility to protect the planet. By adopting sustainable nutrition practices, we can contribute to reducing our environmental impact and promoting a healthier planet for future generations. The food choices we make have far-reaching effects, not just on our health but also on the environment. By following these tips and embracing sustainable nutrition, we can make a positive difference.

Let’s use Earth Day 2024 as an opportunity to commit to more sustainable practices in our daily lives and encourage others to do the same. Together, we can make a meaningful impact on the health of our planet.

1. [Earth Day History]( https://www.earthday.org/history/ ), Earth Day Organization. 2. [Climate Change and Land]( https://www.ipcc.ch/srccl/ ), Intergovernmental Panel on Climate Change (IPCC). 3. [Nature Study on Plant-Based Diets and Emissions]( https://www.nature.com/articles/nature16048 ), Nature. 4. [Food Waste Statistics]( https://www.un.org/en/food-waste/ ), United Nations.

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