Food is any substance consumed to provide energy, satisfy hunger or pleasure and sustain life. It is usually of plant, animal or fungal origin, and provides the body with essential nutrients, such as carbohydrates, fats, proteins, vitamins and minerals. Humans are highly adaptable omnivores, able to secure food through a variety of ecosystems, and diets vary by region and culture.
The science of food is broadly divided into several subfields including nutrition, dietetics and food processing. Nutrition involves the study of how food affects the health and wellbeing of individuals and populations. Dietetics studies the application of food science to the planning, preparation and cooking of meals. Food processing includes a wide range of activities that transform raw foods into prepared ones, such as canning, freezing and baking.
Eating a healthy, balanced diet is one of the most important things we can do to reduce our risk of disease and promote good health. It can lower our risks for cardiovascular disease, certain cancers, type 2 diabetes and obesity. The way we eat also has a huge impact on our mental and physical well-being.
We should aim to eat a variety of foods from each of the five food groups daily, in the recommended amounts. This will give us the nutrients we need to stay healthy and protect against diseases like heart disease, cancer and type 2 diabetes.
It is also important to drink plenty of water – at least 8 to 12 glasses daily. Having enough fluids is vital for good health, especially in hot weather and when exercising. Water helps to maintain the elasticity of the joints and skin, and to carry nutrients around the body.
Keeping a well-stocked kitchen is helpful for meal prep and emergencies. Keep in mind that some foods, such as fruits and vegetables, will go bad faster than others, so work to have the most perishable items front and center. Labeling and rotating stored items is a good practice as well.
Try to stock up on staples such as brown rice, quinoa, whole grain bread and pasta, tinned or frozen vegetables and fish (low sodium options), canned beans and lentils, low-sodium soup, light mayonnaise, plain yogurt and pesto. Look for supermarket specials on these items and stock up when they are on sale.
Try to limit takeaway foods – these tend to be expensive, high in salt and can be unhealthy. Instead, why not cook at home more? Try new recipes and experiment with different foods. You might find that you actually enjoy healthy eating more than a limp burger and soggy chips! If you do want to eat out, make smart choices by ordering vegetarian or salad-based dishes and checking menus for healthier options. Also, check prices and portion sizes. It can be surprising how much cheaper it is to eat healthily.