Food is the substance that supplies the body with energy for growth and vital processes. It consists of proteins, carbohydrates, fats, fiber and other nutrients. Most foods are processed by the digestive system to become usable. A food’s energy is measured in kilocalories, or calories. The human body needs about 1300 to 1800 calories a day just to stay alive. The body uses the calories to maintain a constant temperature, repair tissues and cells, move, breathe and circulate blood.
The human quest for sufficient food has been one of the dominant factors in culture throughout history. Early people hunted and gathered, later cultivating crops and domesticating animals. Today, most people eat a diet that combines animal products and cereal grains with plenty of vegetables, fruits and legumes.
Most healthy adults need to eat a variety of foods to provide all the nutrients they need. Eating the recommended number of servings daily helps prevent nutrient deficiencies and weight gain. Foods that are high in saturated and trans fats, salt and added sugars should be eaten only occasionally or in small amounts.
Foods that are high in calcium, iron, protein and vitamin C should be consumed regularly. A person should also try to consume a sufficient amount of fiber, which is important for good health.
People need to drink adequate quantities of water to avoid dehydration and keep their bodies well hydrated. It is recommended that a person drinks at least eight to twelve cups of water a day.
It is a good idea to include a variety of fruit and vegetables in the diet on a regular basis. A person should strive to eat at least five servings of fruits and vegetables per day. Adding foods such as berries, greens and dark-colored vegetables to the diet provides vitamins, minerals, fiber, antioxidants and phytochemicals.
Many people may need to take dietary supplements to ensure that they are getting enough of certain nutrients. These supplements can be found in a variety of forms, such as tablets, capsules and liquids. It is a good idea to talk with a doctor before taking any supplement, especially if the person has a medical condition or is pregnant or breastfeeding.
A balanced diet consists of food from all the major groups, including fruits and vegetables, dairy, protein-rich foods such as beans and lentils and whole grains and healthy fats such as olive oil. It is also important to eat foods that are low in saturated fats, trans fats, added sugars and sodium. A person should also try to limit the amount of fast food, takeaway foods and cakes that are eaten on a regular basis. Choosing foods that are in season is also helpful because they tend to be cheaper and more flavorful than out-of-season produce. Finally, it is a good idea to buy organic foods whenever possible because these are usually grown without the use of pesticides and herbicides. In addition, the production of organic foods helps protect the environment and local farmers.