Food is essential to survival, but we don’t eat the same food. What you eat is determined by your age, where you live, family, beliefs, preferences and health knowledge. The World Health Organisation (WHO) states that a good diet is essential for good health.
A good diet comprises protein, carbohydrates, fat, vitamins and minerals to ensure the body operates optimally. We must maintain a healthy immune system and the proper functioning of our organs. However, achieving a good diet is not simple.
Macronutrients
Protein is commonly found in beef, pork, chicken, fish and seafood, eggs, soybeans and other legumes. Proteins are needed for human growth, development, and repair and maintenance of body tissues.
Protein malnutrition occurs when we prefer restricted diets or diets rich in starchy cereals. This disease happens in countries where there is a limited food supply. Children, in particular, are often the most vulnerable and susceptible. Intake of good quality protein and a proper exercise routine can prevent this debilitating condition. We all know antibodies help tackle inflammation and infections. Do you know antibodies are made of protein?
Carbohydrates provide calories just like gasoline fuels a car. Foods rich in starches are corn, beans, rice, spaghetti, potatoes, tortilla, bread and fruit. Our body will convert starches into carbohydrates for energy. Energy allows the body to walk and talk or move heavy objects. While resting in sleep, our body needs the power to maintain body temperature, digest food and keep the heartbeat.
Dietary fat is found in cooking oils, coconut, nuts, milk, cheese, poultry and fish. Fat is essential for absorbing fat-soluble vitamins, including vitamins A, D, E and K.
Vitamins and Minerals
Vitamins and minerals are food components that help support overall health and play essential roles in cell metabolism and neurological functions. A balanced diet, including fruits, vegetables, dairy, protein, and whole grains, helps ensure the body has plenty of nutrients.
Vitamin A is essential for good eye vision. It also improves your skin, bone and immune body. An adult requires 700 micrograms of vitamin A per day. However, around 250 million children are vitamin A deficient worldwide. Cancer, for example, is caused by uncontrolled cellular growth. Vitamin A is a fat-soluble vitamin.
Vitamin C helps wounds heal and the body’s ability to fight off germs. Doctors advise taking sufficient vitamin C during COVID-19 infections. Calcium and magnesium help muscles and blood vessels relax, preventing cramps and high blood pressure. Iron helps the blood transport oxygen throughout the body and prevents anaemia.
Potassium helps the kidneys, the heart, the muscles, and the nerves to work correctly. Too little can lead to high blood pressure, stroke, and kidney stones. Too much may be harmful to people with kidney disease. On the other hand, sodium maintains nerve and muscle functions and regulates fluid levels in the body. Current guideline recommends consuming less than 2,300 mg of sodium in a day.
The best strategy is to eat a large variety of foods. You can ensure meeting the nutrient requirements for a healthy body.
Choose a diet made of nutrient-rich foods. Nutrient-rich foods are low in sugar, sodium, starches, and bad fats. While this diet nourishes your body and helps keep you healthy, it also reduces your risk for chronic diseases. Getting them through food ensures your body can absorb them properly.
Eating foods high in calories, added sugar and sodium and low in micronutrients can increase your risk of health issues, such as obesity, type 2 diabetes and heart disease.
We need healthy food, but we are responsible for leaving healthy food for future generations. We know that eating meat and fish is terrible for our environment. Eating more plants reduces carbon emissions. Can you reflect on what you have eaten today and why?