Nutrition is vital to many bodily processes, including sources of energy, recovery, cell function and the maintenance of tissues. Inadequate nutrition can hinder bodily functions, leading to disease or death. With the variety of choices for nutrition, it can be difficult to eat correctly and within the recommended daily values.
Effects
Nutrition can have several different positive or negative effects on the body. Weight loss can be achieved by reducing nutrition and overall caloric intake. The University of Texas MD Anderson Cancer Center says that good nutrition can reduce your risk of cancer by as much as 30 to 40 percent. The center's experts recommend eating five to nine servings of fruit and vegetables every day, foods low in fat and limited alcoholic beverages.
Recommendations
According to the U.S. Department of Agriculture, every nutrition plan should follow a basic guideline dividing foods between grains, vegetables, fruits, milk, meats and oils. The Food Guide Pyramid uses balance, variety and moderation as a basic outline for each food group. You should consume at least 3 oz. of whole grains every day from cereal, rice or pasta. The Food Guide Pyramid recommends eating fresh fruits and vegetables in a variety of colors. It is recommended to consume dairy and meat that is low in fat, lean or fat free.
Fats
Fat nutrition is a common topic in health and fitness magazines. Fats can be broken down into categories--good fat and bad fat. Good fats include monounsaturated and polyunsaturated fats found in olive oil, peanuts, canola oil, avocados, flaxseed, cold water fish, walnuts, almonds and nuts. These fats can lower total cholesterol that blocks arteries and can maintain a healthy level of HDL cholesterol (the good cholesterol) that help clean blockage-forming cholesterols out of your bloodstream. Bad fats are found in dairy and animal products and can increase the risk for heart disease and cancer, according to the information website Nutrition A to Z.
Considerations
Nutritional needs can vary among different individuals based on activity levels, age and sex. For example, an elderly female may need to supplement additional calcium and vitamin D to maintain bone health. According to the International Osteoporosis Foundation, elderly women with a poor nutritional status and reduced protein intake have an increased probability for hip fractures. Nutritional needs will also change during pregnancy. Folic acid--found in cereals, spinach, beans, asparagus, peanuts or oranges--and calcium--found in yogurt, milk or juice--intake should be increased during pregnancy for brain, spinal cord and bone development.
Resources
With an increasing awareness about general nutrition, several resources are available for your use. Every processed food is required to carry a nutrition label that lists the calories, fat, protein, carbohydrates and certain vitamins and minerals in every serving. The nutrition label also lists the recommended daily values of each macronutrient--carbohydrates, fat, and protein--and can be used as a resource to stay within the values. Find a link in the Resources section that can assist in meal planning and calorie tracking for a general nutrition analysis.
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