Food is any substance consumed to provide nutritional support for an organism. It is usually of plant or animal origin, and contains essential nutrients such as carbohydrates, fats, proteins, vitamins, and minerals. Plants and animals have evolved complex feeding behaviours to maximize the use of resources in their environment. Humans have also developed sophisticated methods of food preparation and preservation to achieve the maximum benefit from their food.
In general, the healthiest diet is a balanced diet of whole foods. People should try to limit processed foods that contain excessive amounts of sugar and salt. Rather, they should focus on eating fresh, unprocessed foods such as vegetables and fruits, nuts and seeds, beans, whole grains, and low-fat dairy products.
Eating habits should be changed slowly, with an emphasis on good nutrition and the enjoyment of meals. It can take a while for the brain to signal fullness, so it is important not to eat until one feels stuffed. It is also important to eat with others, as this promotes social interaction and can reduce overeating.
Hunting and gathering, horticulture, pastoralism, and agriculture are the primary ways that humans have adapted to their environments to get food. These activities have also served as a way to convey culture and have contributed to globalization as people have moved across the world and adopted new cuisines.
Cereal grains are the edible seeds of grasses such as wheat, barley, oats, rice, and corn (maize). People have been cultivating cereal crops for thousands of years. They are a staple in many countries around the world and provide energy and protein. The healthiest options are whole grain varieties such as brown rice, quinoa, and sorghum, which are high in fiber and other nutrients.
Leafy vegetables such as kale, broccoli, and spinach offer a variety of vitamins and minerals. They are high in antioxidants, which help protect cells from damage and may slow the aging process. They can be eaten raw or cooked. They can be added to soups and stews or mixed with grains such as rice, beans, and lentils.
Nuts and seeds are an excellent source of protein, as well as healthy fats and oils. They are an especially good source of linoleic acid, which has been shown to prevent certain cancers. Nuts and seeds are versatile and easy to prepare – they can be roasted, boiled, or blended into smoothies.
Lean meats such as chicken, fish and seafood are an important part of a healthy diet. They provide lean protein, which helps build muscle and burn fat. It is important to choose lean cuts of meat, and avoid processed meats which can be high in saturated fats, sodium (salt), and trans-fats. Processed meats can contribute to obesity, heart disease, and certain types of cancer. In general, people should limit red and processed meats to two servings per week.