The basics of nutrition

The average street consumer is now concerned about what he/she eats but has very little knowledge beyond what’s in the headlines. We will discuss the main parameters of nutrition and offer some guidelines to help you live a healthier lifestyle.

Nutrition science is concerned with food and how they affect health. It studies how an organism absorbs and uses food and liquids to support and optimize health. It addresses a broad scope of topics from an interest in clinical diseases caused by single nutrient deficiencies such as scurvy (lack of vitamin C), to emphasis on more complex conditions such as heart disease, diabetes and osteoporosis. Nutrition science today includes “prevention” of diseases, in which nutrition plays an important role.

What should I eat?

Many people don’t know if certain foods are healthy or not.

It is important to remember three points about nutrition science to sort this mess out. It is not easy to study the effects of nutrients on complex functional systems within the human body. The second reason is that many of the consequences of diet can be seen over many years. This is much more than what most scientific studies have allowed. Consequently, results must be extrapolated to life-long situations, and this, of course, increases the risk of errors. Many of the so-called west diseases are complex and unlikely to be caused by one factor.

A communication gap between scientists, the public and the public can also confuse.

Even if you don’t have the time to do a thorough study of nutrition science, there is a simple rule that will help you decide whether or not you should change your eating habits in response to a new nutritional “finding”. Follow the advice of experts from a wide range of scientific fields. It is important to not jump to conclusions and to understand the context. Wait for confirmation of opinions or reports before changing your eating habits.

Nutrients

Both plants and animals are food sources, and many foods are complex combinations of various components. They provide energy and nutrients that help the body grow, maintain and repair its cells. They are water-rich, essential for life, and many other ingredients help the body function normally. Foods also have a lot of ingredients that can affect the texture, colour, and flavour, making them appealing and pleasant to eat.

The term “nutrient” refers to all nutrients that the body uses to maintain healthy development. However, the term can be broken down into two distinct categories of dietary components.

• Macronutrients
• micronutrients

Macronutrients include proteins, lipids (fats), or carbohydrates. These are the main ingredients of a diet. They either make up the bulk of the body’s material (44% and 36% respectively) or provide the fuel to power it (carbohydrates are ideal for about 55% and 30%, respectively).

Water is also considered a macronutrient. However, because it does not provide nourishment (neither energy nor other essential components), it is not often considered. However, it is the most important component of our bodies, quantitatively and qualitatively. Water is responsible for approximately 60% of our body weight. It is also the most affordable component. A loss of 8% (or four litres) of body water is enough to cause serious illness. This compares to 15% for protein (the next most important) and up to 90% for fat (the least important).

The essential cofactors of metabolism are, but they provide little energy. Micronutrients include vitamins (e.g. vitamins A, B and C, D and E), minerals (such as calcium and phosphorous), as well as trace elements (such as iron, zinc and selenium).

These are essential dietary components, even though they are only required in small quantities. The processes of growth, energy production, and many other normal functions would not occur without them.

Different ages and stages have different requirements for nutrients. For example, people require more protein and minerals in rapid adolescent development and pregnancy.

A healthy diet and adequate intake of micronutrients are essential for good health. Problems can arise from a lack of or excessive intake of one or the other. Today, nutritional problems are mostly caused by an excessive intake of macronutrients and insufficient intakes of micronutrients.

Everyday nutrition

The average lifespan of people is longer than ever. The average life expectancy in the mid 19th century was 40 years, today it is almost 80. This remarkable advancement has been made possible by better hygiene and advances in medical care. However, living longer can be a burden if you spend your years in sickness and not in health. What is nutrition’s contribution to a healthy and long life?

Eating is a great pleasure. It is more than a way to get nourishment. Without being eaten, food is useless. The eating experience is a combination of all five senses.

• Taste – Sweet, sour, salt, bitter, umami (meat flavour)
• Smells smoky and spicy.
• Sight – Expectation – colour, size, shape, appearance
• Touch – Feel the lips, mouth, and throat feel firm, moist, and smooth
• Sound – Food being eaten makes a sound – sizzling, crunchy.

From a social perspective, food can also make us feel more relaxed. A meal together is a great way for people to bond and relax. Our cultural identity is also influenced by food. Many traditional dishes and meals can be enjoyed in different countries, regions, and religions. The basic nutritional components of our long-term health and enjoyment and the cultural and social aspects of eating are both influenced by how we eat.

Every dish or food has a unique combination of nutrients. It is how these foods are combined that makes the diet important. Different people also have different energy requirements. Very active people – athletes and people with physically demanding jobs – require a lot of energy from food. People who are less active, or have sedentary careers, require less energy. Women need more energy than men, and adults require more energy than children. Due to the wide variety of food compositions and the many nutritional needs of balanced nutrition, no one food can provide all the necessary nutrients. Variety is a key principle of healthy eating. This means that you should eat a wide variety of foods every day. It is how you eat over time, at different times, such as meals or snacks, that matters most. A meal low in one nutrient may be balanced with a different meal. Over time, balance is achieved. The combination of foods and how they meet the individual’s needs determine whether a diet is “good or bad.” There are many ways to get a healthy food combination. This is evident by the differences in food habits across countries.