Nutrition in your diet comes from the components of the foods you eat, plus any vitamin or mineral supplements you take. Protein, carbohydrates, vitamins, minerals and fatty acids serve your metabolism with their unique chemical compositions and attendant calories. When the elements of your diet are in balance, they support an active lifestyle and optimum health. When you get too much or too little of certain nutrients, weight gain and health problems might result.
Calorie and Nutrient Balance
Eating a variety of vegetables, fruits, whole grains and low-fat dairy foods as the bulk of your diet helps you achieve the broad nutritional intake your body needs. The American Heart Association notes that serving these relatively low-calorie foods in reasonable portions keeps your daily calorie counts low enough to be depleted with regular exercise. Smaller amounts of low-fat items from the protein food group, which includes meats, fish, beans, nuts and seeds, will round out your nutritional profile within calorie limits.
Overnutrition
American diets tend to emphasize higher-fat protein dishes, sweets, salty foods and refined grain products, such as commercial baked goods, which might contain partially hydrogenated vegetable oils. Overconsuming saturated fat, cholesterol, sugar, sodium and trans fats in such foods can harm your health or make you gain weight. The USDA recommends avoiding the ill effects of overnutrition by limiting your intake of these nutrients. Moderation prevents excess solid fats and cholesterol, for instance, from building up in your arteries over time, disrupting your cardiovascular function and raising your risk for heart disease.
Undernutrition
When you get too much of a few high-calorie nutrients, such as saturated fats and sugar, you might get too little of certain minerals, vitamins or complex carbohydrates in the form of fiber. Low consumption of fruits, vegetables and whole grains, for instance, might create deficiencies in vitamin C, fiber, iron, B vitamins, potassium and other nutrients. Possible consequences of undernutrition include nerve damage, weight loss, bone pain or vision problems.
Consistent Intake
Your body is always "on" and in need of nutrients and energy for internal function and for mobility and other tasks that you initiate. Sporadic nutrition from fluctuations in the quality of your diet can also drain your health. The National Institutes of Health suggests ensuring a consistent supply of nutrients by eating three meals a day, with foods chosen from each of the vegetable, fruit, grain, dairy and protein food groups.
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