Food is any substance consumed by living organisms to provide them with the nutrients, energy and sustenance for growth, health, and reproduction. The study of food and its relationship to an organism’s health is known as nutrition. The nutrient content of foods can be varied by processing, cooking, or growing techniques and is affected by environmental factors. In addition, different organisms require different nutritional supplements. Food is the substance that fuels life, but it also has significant impacts on a range of other environmental, economic and social issues, from biodiversity to food security.
People consume a wide variety of foods and beverages to obtain the nutrients they need for good health. The major food groups are fruits, vegetables, grains, meats, fish and dairy. A healthy diet contains a balanced combination of these foods, taking into account individual preferences and dietary requirements. It is low in added sugars, salt and saturated fats, and high in fibre, vitamins and minerals.
Most people in developed countries have access to a sufficient quantity of healthy foods to maintain a good standard of nutrition. However, many diets are too rich in saturated fats, salt and refined sugars, and too low in fibre, fruit and vegetables. These unhealthy diets can lead to weight gain, which puts people at risk of heart disease, diabetes and some cancers.
Eating a healthy, well-balanced diet is important for all people, especially children and adolescents. It helps them to grow and develop properly, and to stay healthy throughout their lives. It can also help them to manage their weight and reduce the risk of developing serious diseases such as heart disease and diabetes.
A healthy eating plan includes foods from all of the main groups, and is low in sodium (salt), added sugars and saturated fats. It aims to include a variety of foods that are rich in protein (meat, poultry, eggs and dairy), carbohydrates (potatoes, bread, rice and pasta) and dietary fibre, as well as foods that contain omega-3 fatty acids (fish). It is also recommended that people choose a variety of foods from the food groups, so that they get all the nutrients they need.
When choosing what to eat, it is a good idea to read labels. Look for the words ‘low salt’ and ‘low fat’ on packaged foods, as these may have been reduced or eliminated during production. It is also a good idea to choose organic, free-range or sustainably-caught foods when possible. These can offer added health benefits, as well as being better for the environment. For example, berries are high in antioxidants, while apples and pears have anti-inflammatory properties. Vegetables are rich in vitamin C, while nuts and seeds are sources of protein and healthy fats. It is also a good idea to include foods that are high in iron, as these can protect against anaemia. Finally, it is a good idea to limit the intake of trans fats and artificial trans-fatty acids, as these can increase cholesterol levels and raise blood pressure.