Food is a substance that contains protein, carbohydrates, fat, and other nutrients that are used by living organisms to sustain life. Food provides energy for growth and vital processes, and it supplies the body with essential substances such as calcium, iron, potassium, phosphorus, and vitamin A and a variety of B vitamins.
People use a wide range of methods to prepare and cook foods, and the way that food is prepared can influence its nutritional value. When preparing healthy meals, choose recipes that incorporate vegetables, fruits, whole grains, lean proteins and healthy fats. Avoid processed foods and those high in added sugars and salt.
A person’s diet can be influenced by many factors, including culture and traditions, the availability of certain foods and the dietary preferences of other individuals in their community. Agricultural practices, geography and climate can also impact diet. For example, farmers in cool regions with short growing seasons may rely on crops that mature quickly, such as potatoes. Those living near bodies of water may consume more fish than those farther inland.
Some people limit the types of meat they eat, while others eat only plant-based proteins or fish. A diet based on plants is known as vegetarian, while one that excludes all animal products is called vegan. The term omnivorous describes someone who eats both plant-based and meat-based foods.
While the nutrient content of food can vary, it is generally true that fresh foods are more nutritious than those that have been frozen or preserved. Eating fresh foods also allows a person to avoid excess sodium and added sugars, which are often found in processed foods.
When shopping for food, try to buy local and seasonal produce when possible. Purchasing from a local farmer helps support the economy and creates a sense of community. It is also a good idea to purchase items in bulk when possible, as this reduces packaging waste.
The healthiest way to eat includes a balanced diet that incorporates both cooked and raw foods. Choosing ingredients that are organic, fair-trade, and/or certified non-GMO can help ensure the quality of the food. It is important to read labels, as some foods may be contaminated with pesticides and herbicides, as well as chemicals such as polycyclic aromatic hydrocarbons and heterocyclic amines, which are formed during high-temperature cooking.
The healthiest cooking techniques include steaming, boiling, and lightly pan frying or sauteing, which minimize the formation of harmful compounds. In addition, eating plenty of herbs and spices can add flavor and reduce the need for salt. Finally, replacing butter with nut spreads, hummus, or avocado can add fiber and healthy fats to the diet. A registered dietitian can help a person plan healthy meals and develop strategies to achieve their dietary goals.