Nutrition is the intake of food that meets your body's dietary needs. Healthy eating habits emphasize a well-balanced diet that, when combined with physical activity, can lead to good health. Poor eating habits can increase your risk of infectious and chronic diseases and mental health disorders. Consult your doctor, nutritionist or dietitian about your health and diet.
Nutrients
Six major groups of nutrients comprise a healthy diet. The macronutrients include carbohydrates, proteins and fats. The micronutrients include vitamins and minerals, both of which include antioxidants. Water is the sixth group which your body requires in the greatest amount. Carbohydrates provide energy for your cells and brain. Proteins provide amino acids, which support the structural components in cells, tissues and organs. Fats support cellular membranes, hormones and other substances, particularly in the brain. Vitamins work with enzymes in chemical reactions and assist in energy metabolism. Minerals support the bones, cartilage and structural tissues and assist enzymes in chemical reactions.
Food Choices
Healthy eating habits include focusing on healthy foods, such as whole foods, and avoiding unhealthy foods, such as processed and fast foods. Consuming whole foods can strengthen your health and reduce your risk of chronic diseases. Research by scientists at Provident Clinical Research in Glen Ellyn, Illinois, and published in the "Journal of the American Dietetic Association" in 2010 discovered that consuming of a whole-grain ready-to-eat oat cereal as part of a dietary program for weight loss improves waist circumference and levels of fasting blood cholesterol. The results of the research demonstrates that consuming whole grains reduces total cholesterol and LDL cholesterol, the bad cholesterol, in greater amounts than low fiber foods.
Portion Sizes
The quantity of calories you consume can affect your health. The USDA recommends that you can sustain a healthy weight by consuming the same amount of calories as you expend in physical activity. However, consuming more calories than you expend can lead to weight gain. This is why managing your portion sizes is so important. Scientists believe that the obesity epidemic in the United States occurred because of increased portion sizes that included high calorie foods and beverages. Research by scientists at the University of North Carolina in Chapel Hill and published in the "Journal of the American Medical Association" in 2003 and the "American Journal of Preventive Medicine" in 2004 discovered that Americans consume bigger portion sizes and calories from foods and sweetened beverages, respectively, compared with 30 years ago.
Considerations
Consult your doctor about special dietary needs if you have a chronic disease, such as heart disease, high blood pressure, cancer, diabetes, asthma, rheumatoid arthritis or other condition. Your doctor may advise you to avoid certain foods or emphasize other types of foods or nutrients to help you manage your condition, diminish your symptoms and reduce the risk of complications. Consult your doctor or pharmacist about any interactions between the medications you are taking and certain foods.
References
- World Health Organization; Nutrition; 2011
- "Journal of the American Dietetic Association"; Whole-Grain Ready-to-Eat Oat Cereal, as Part of a Dietary Program for Weight Loss, Reduces Low-Density Lipoprotein Cholesterol in Adults with Overweight and Obesity More Than a Dietary Program Including Low-Fiber Control Foods; Kevin Maki, et al.; Feb 2010
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- "Journal of the American Medical Association"; Patterns and Trends in Food Portion Sizes, 1977-1998; Samara Joy Nielsen; Jan 22-29 2003
- "American Journal of Preventive Medicine"; Changes in Beverage Intake between 1977 and 2001; Samara Joy Nielsen; Oct 2004
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