Diet is inextricably linked to human health. Too much food causes obesity, one of the major health issues of modern times, while inadequate amounts of nutrients can lead to health conditions from night blindness to heart disease. Fad diets and exotic foods are not the answers to food-related health concerns. Good nutrition depends on a varied, balanced diet.
Intake and Output
Good nutrition depends not only on the foods you select, but also on eating the right amounts. Maintaining a healthy weight and avoiding obesity requires that the calories you consume be balanced with physical activity. If the calories you take in exceed the energy requirements of your body, weight gain inevitably follows. Increasing your physical activity does not necessarily require a gym membership or strenuous exercise routines. Park your car at the far end of the parking lot, take a brisk walk with your dog, and take the stairs instead of the elevator to your office.
Empty Calories and Nutrient Density
According to the "Dietary Guidelines for Americans" issued by the U.S. Department of Agriculture, Americans get too many calories from solid fats, refined grains and added sugars. These ingredients, common in highly-processed foods, end up replacing more nutritionally-dense choices such as lean meats, fruits, vegetables, whole grains and low-fat dairy products. As a result, many people exceed recommended levels of cholesterol, fat and sugars while failing to get the nutrients necessary for optimal health. When given the choice between a pastry and whole-grain toast or between candy and fruit, make the nutrient-dense selection.
Food Pyramid
The USDA Healthy Eating Pyramid recommends a balanced diet based on vegetables and fruits; healthy fats and oils; unrefined, whole grains; plant-based protein sources such as nuts, seeds, tofu and beans; lean animal protein sources such as fish, eggs and poultry; and one or two servings daily of low-fat dairy products. The food pyramid allows for the consumption of less-healthy choices such as red meat, butter, refined grains, and sugary beverages and sweets, but only in very small amounts. In general, the Healthy Eating Pyramid does not specify the exact amounts a person should consume of the foods that are listed. Rather, it recommends that people choose a variety of the recommended foods, prepare and eat them in their least-processed forms, and consume only sparing amounts of the less healthy foods that are allowed.
Supplements
Vitamins and minerals are nutrients that are necessary in small amounts for human health. The position of the American Dietetic Association is that dietary supplements can help some people meet their nutritional needs, but that the best way to promote optimal health and reduce the risk of chronic disease is to consume a varied selection of healthy, minimally-processed foods. Women who are pregnant or who might become pregnant, people with certain diseases that impede food absorption, and people with inadequate exposure to sunlight are among those who might benefit from vitamin and mineral supplements. Consult a qualified health care specialist before adding dietary supplements to your daily regimen.
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