Essential Nutrition and Healthy Diet Fundamentals

Understanding Nutrition and Eating

Nutrition refers to the process through which the body obtains the matter and energy it needs to grow, repair itself, and perform vital functions. Eating is the process through which we consume the foods that provide us with nutrients.

The Role of Nutrients

Nutrients are the substances cells need to perform vital functions; we get them from food. There are two types of nutrients:

• Organic: Carbohydrates, lipids, proteins, and vitamins.
• Inorganic: Water and minerals.

Classification of Foods

Energy Producing Foods

These are sources of energy, rich in carbohydrates and fats. Examples include butter, cream, and honey.

• Food energy: Foods release the energy they contain. This energy is measured in kilocalories (1 kcal = 1,000 calories).
• Energy expenditure: This is the total amount of energy a person's body uses for:
  • Basal metabolism: The minimum amount of energy needed to carry out the body's functions at rest.
  • Daily physical activity: People who do not do sports use less energy than active people.
  • Digesting food and absorbing nutrients.

Body Building Foods

These build and repair the body's cells, tissues, and organs. Body building foods are rich in proteins. Examples include fish, eggs, cheese, and milk.

Body Regulating Foods

These play an essential role in ensuring that the body functions properly by providing the body with vitamins and minerals. Examples include fruit and leafy greens.

Diets and the Food Wheel

A diet is the combination of food and water consumed each day. It can be healthy or unhealthy; an unhealthy diet can cause illnesses. A balanced diet provides the body with the energy and nutrients it needs and is considered healthy.

The Food Wheel Groups

• Groups 1 and 2: Contain energy-producing foods, rich in carbohydrates or lipids.
• Groups 3 and 4: Foods rich in protein.
• Groups 5 and 6: Foods rich in vitamins and minerals.

Common Types of Diets

Mediterranean diet: Found in Mediterranean countries, it is a healthy and balanced diet which includes a wide range of foods. Many come from plant sources, such as pasta, bread, and rice.

Atlantic diet: Found in countries bordering the Atlantic Ocean. Like the Mediterranean diet, the Atlantic diet is also balanced and healthy. It includes the same types of foods as the Mediterranean diet but in different proportions, including molluscs and crustaceans.

Other Specialized Diets

• Vegetarian diet: Consists of food that comes from plants.
• Soft diet: Low in fiber, used for gastrointestinal problems.
• High-calorie diet: Contains lots of energy from energy-producing foods to help gain weight.
• Low-calorie diet: Contains fewer energy-producing foods; these are diets for losing weight.