Food is anything that nourishes or stimulates an organism. People have adapted to their environments through hunting and gathering, horticulture, pastoralism, and agriculture to produce food for themselves. Food can be eaten, drunk, or stored to use later. It is the source of energy for an organism, and it provides the chemical building blocks for growth, repair, and daily function.
A balanced diet is necessary for good health. The food you eat should consist of different groups including cereal grains; fruits, vegetables and legumes; meat, poultry and fish; dairy and eggs. The amount of each type of food a person should consume daily is based on age, weight, and pre-existing medical conditions.
Generally speaking, foods that are unprocessed, minimally processed and contain low levels of sodium, sugars, and saturated fats are considered healthy. These types of foods provide the body with essential nutrients and help prevent diseases like heart disease, high blood pressure, diabetes, and obesity.
Eating a variety of foods can also help to prevent nutrient deficiencies, such as anemia, from developing. If a person has an eating disorder, it is important to address the underlying issue as the improper management of food can lead to malnutrition and other health issues.
Some foods are rich in vitamins and minerals, but can be unhealthy when consumed in excess. It is recommended that people avoid refined, fast, and junk foods as they are typically high in calories, bad fats, and sodium.
For example, consuming excessive amounts of meat and dairy products can cause high cholesterol, while a diet heavy in red meat and butter can increase the risk for heart disease.
The best way to eat healthy is to focus on cooking your own meals from scratch with fresh ingredients that have been carefully selected. In addition, keeping an eye on portion sizes is critical – it can be easy to overeat when portions are out of control. It is suggested that a single serving of protein (meat, fish, chicken) should be the size of a deck of cards, and a serving of carbohydrates should be about half a cup.
Eating a variety of foods from the four food groups can also provide the body with valuable antioxidants, which are chemicals that protect cells against damage and may even slow down the aging process. It is recommended that everyone tries to include more antioxidant-rich foods in their diet, especially berries, leafy green vegetables, and tomatoes. These foods also provide a great source of vitamin C, which is renowned for its ability to boost the immune system and reduce the risk of illness. Lastly, eating enough fiber is also beneficial for the human body, as it can help to lower cholesterol and blood pressure. It is recommended that adults eat at least 25 grams of fiber per day. Children should have 10 to 15 grams of fiber per day. A person can obtain fiber through whole foods and dietary supplements.