Food is a major source of energy, providing your body with important nutrients like carbohydrates, fats and proteins. It also contains vitamins, minerals and other substances that are important for good health, such as fiber and phytonutrients. Food is a key part of the human experience and is an integral part of cultures around the world. Humans have evolved through hunting and gathering, horticulture, pastoralism and agriculture to be able to supply themselves with the foods they need. Food satisfies physiological needs but also contributes to social bonding, cultural identity and enjoyment of life through texture, flavor and the sensation of eating.
A healthy diet is one that provides the right amounts of fruits, vegetables, protein, fats and carbohydrates. It also includes calcium, iron, dietary fiber and essential fatty acids. A balanced diet should include a variety of foods from each group every day. Choose lean meats, fish, poultry and beans for protein; whole grains; and dairy, fruits, vegetables, nuts and seeds for other nutrients. Limit processed and sugary foods, which can be high in calories and added fats.
The way we prepare and eat food has changed a lot over time. People now tend to rely more on ready-to-eat and convenience foods, which often contain more fat, salt and added sugar than their raw counterparts. As a result, the average American diet is higher in calories, sodium and fat than it was a few decades ago.
Developing a healthy eating pattern isn’t easy, but it is possible with the help of family and friends. Eating a wide variety of nutritious foods can help prevent overeating, which is an important factor in obesity and many chronic diseases.
If you are trying to improve your eating habits, start by limiting foods that do not fit into the five food groups and are considered “discretionary choices.” This way, you can gradually increase your intake of foods that are good for you without feeling deprived or guilty.
In addition, be sure to drink at least eight to 12 cups of water daily, and eat dark green vegetables like broccoli, peppers, brussel sprouts and leafy greens. Try to eat legumes (beans and lentils) or plant-based sources of protein at least twice a week. If you want to eat lean meats, choose fish or poultry instead of red meat; and don’t forget the good sources of fiber that come from beans, nuts and whole grains.
Adding a variety of spices and herbs can make even the simplest dishes more delicious. Try to experiment with different flavors and enjoy your food as much as possible!