Food is any substance consumed to provide energy for the body and mind. It is usually of plant or animal origin and contains essential nutrients such as carbohydrates, fats, proteins, vitamins, minerals, and other substances. The type and quantity of foods eaten by an organism depend on its metabolic requirements. Humans have developed different feeding strategies to meet their specific nutritional needs, including hunting and gathering, horticulture and farming, and food processing.
A healthy diet includes a variety of foods from each of the 5 Food Groups. These foods should be mainly low in fat, with plenty of vegetables and some fruit. It is also important to include some sources of protein (meat, fish, beans or lentils) and some fibre. It is helpful to eat mostly whole foods, rather than processed foods that are high in added sugars and sodium.
Providing nutritious meals to children is an important part of child health. Eating a balanced diet can help reduce the risk of developing health conditions in later life, such as heart disease, obesity, diabetes and some cancers.
People with good access to food are able to afford it regularly and can make choices that contribute to their health and wellbeing. This includes eating a diet rich in fruit, vegetables, grains and healthy fats and proteins, as well as being able to enjoy a range of culinary styles. People with poor access to food struggle to afford and are unable to eat a healthy diet. Their income may be low, they might live in a place without easy access to shops that sell healthy food, or they might have a long-term illness or disability that makes it hard to work and earn money.
Try to eat at least 5 portions of vegetables and 2 portions of fruit each day, and make sure these are mostly low-sugar fruits. Aim to eat oily fish at least twice a week – this provides high levels of omega-3 fatty acids, which can help to protect against heart disease and depression. Add in some beans or lentils for a source of protein, and some nuts and seeds for some extra fibre. Choose wholegrain bread, rice and pasta instead of white or refined versions. Avoid adding too many sauces or salad dressings to your meals, as this can add unnecessary calories and fat. Try to eat with others whenever possible, as this can improve enjoyment of your meal and help prevent overeating. It takes a while for the brain to recognise that you are full, so take your time over each bite.