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Nutrition Essay | Essay on Nutrition for Students and Children in English

February 12, 2024 by Prasanna

Nutrition Essay:  The section of science that deals with the interpretation of nutrients and food in the animal system to sustain a healthy life and to keep health issues at check is known as ‘nutrition.’ The topic of nutrition is vulnerably proportional to the economic stability of a society or a country at a broader aspect.

A necessity that keeps life running at the cost of money, to which a noticeable chunk of the society is deprived but remains unattended to, is also ‘nutrition.’

You can also find more  Essay Writing  articles on events, persons, sports, technology and many more.

Long and Short Essays on Nutrition for Students and Kids in English

We are providing students with essay samples on a long essay of 500 words and a short essay of 150 words on the topic nutrition for reference.

Long Essay on Nutrition 500 Words in English

Long Essay on Nutrition is usually given to classes 7, 8, 9, and 10.

As the name suggests, ‘nutrition’ includes in itself’ nutrients’ which can be broadly classified as carbohydrates, proteins, fats, vitamins, minerals, roughage, and water. A balanced amount of these nutrients in the right proportions constitute a healthy diet.

The words’ balanced’ and ‘right proportions’ mentioned previously are key to life when it comes to consuming nutrients. ‘Optimum Nutrition’ is defined as eating the right amount of nutrients in a proper schedule to achieve the best performance and longest possible lifetime in good health. The importance of nutrition can be visibly highlighted by the increasing number of nutrient deficiency diseases such as night blindness, scurvy, cretinism, anemia, and nutrient excess health-threatening conditions like obesity, metabolic syndrome, and other cardiovascular anomalies.

Undernutrition in underdeveloped and developing countries has been marked by malnutrition due to lack of even the basic staple nutrients causing diseases like marasmus and kwashiorkor. Animal nutrition on the molecular level comes from nitrogen, carbon, and hydrogen compounds. Nutrients are the building blocks of the food chain, which interlink to form food webs and influence world food production via biodiversity.

Similarly, plant nutrition is referred to as the chemicals that are necessary for plant growth and other physiological processes in plants like metabolism, transport, photosynthesis, etc. Nutrients essential for plants are obtained from the soil, air, sunlight, and as a whole from the earth; thus, the nutrients can be recycled and renewed, making it easily available for sustenance of life.

Fatigue, tiredness, and apathy are common among the working class as well as students. To feel refreshed, motivated as well as reenergized, all we require is the proper nutrition for our systems. Nutrition helps an individual attain optimal health throughout life as well as boost self-esteem.

Eating a balanced diet improves a person’s health and well-being and reduces risks of major causes of death. The other benefits of nutrition include a healthy heart, strength in teeth and bones, maintains good brain health, boosts immunity, bolsters the body to fight against diseases, keeps higher energy levels, and keeps the bodyweight at check. With such a minimum as maintaining our diet comes the strength of independence or self-dependence. The topic of nutrition has gained its importance by being studied and researched over for years. Nutrition is taught as a subject in various levels of education, and professions such as farmers, scientists, nutritionists, dietitians, health counselors, and doctors who form the pillar of our society are all based on nutrition fundamentals.

Progressive research works from various parts of the world on ‘nutrition’ has helped in aiding health conditions for the living, yet a big section of society is not reached out for proper food supplies. With the current progressive rate of scientific enhancement in the field of nutrition, resulting in increasing food production, we should be able to reach out to those who are dying due to the lack of something as basic as food, which should be available to everyone equally.

Short Essay on Nutrition 150 Words in English

Short Essay on Nutrition is usually given to classes 1, 2, 3, 4, 5, and 6.

‘Nutrition’ is one of the fundamentals of living that can be defined as the assimilation of food into living systems that help life function daily.

The classification of nutrition can vary from plants to animals, but they are interlinked by the food chains that form the ecosystem’s structural framework.

The components of nutrition include carbohydrates, proteins, fats, fibers, vitamins, minerals, water, and roughage when consumed in the right proportions, gives it the name of ‘balanced diet.’ Likewise, in plants, chemicals being obtained through absorption, transpiration, and photosynthesis are the nutrients that help in their internal processes.

The benefits of following a good nutritional diet plan ranges from good physical health to proper well-being and ensure a good immune system. Good nutrition with proper and regular exercise can assure a person a disease-free future. Even during ailment, proper nutrition can help cure a patient faster and safer. Hence adequate nutrition is a key to a healthy life and a necessity that should be looked after at any cost.

10 Lines on Nutrition in English

• Nutrition is a natural demand for every source of life on earth.
• Being deprived of nutrition is as severe as being deprived of any other fundamental rights.
• Lack of nutrition can give rise to lethal diseases.
• The knowledge of the classification of nutrients and their biological systems’ roles should be known to all.
• The benefits of proper nutrition ensure physical and mental well-being.
• Malnutrition has always been an issue adding to the rise in global hunger for years, as reported by the United Nations.
• As reported, 1.5 million children die annually due to the lack of proper nutrition.
• The Human Body’s primary requirement is nutrition. It would be impossible to sustain life without it.
• Studies on nutrition should be encouraged.
• Lack of nutrition gives rise to social disparity and discrimination.

FAQ’s on Nutrition Essay

Question 1. What are the benefits of proper nutrition?

Answer:  Proper nutrition helps build the immune system of the body and maintain good physical and mental health.

Question 2. What is a balanced diet?

Answer:  A balanced diet includes all types of the necessary nutrients in the right amount at proper intervals, helping maintain the various human and plant organ systems.

Question 3. What are the results due to a lack of nutrition?

Answer:  The lack of proper nutrition can severely result in malnutrition, which is currently a cause of global hunger.

Question 4. What food should be consumed daily?

Answer:  A diet that includes all of the fundamental nutrients and water in the right amount should be consumed daily with regular exercise.

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human nutrition

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• Table Of Contents

What is human nutrition?

Human nutrition is the process by which substances in food are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life.

What nutrients are essential for human nutrition?

Proteins, lipids (mostly fats and oils), carbohydrates, vitamins, minerals, and water are essential nutrients for human nutrition.

What foods are the main sources of human nutrition?

The main sources for human nutrition include cereals; starchy roots; legumes; vegetables and fruits; sugars, preserves, and syrups; meat, fish, and eggs; milk and milk products; fats and oils; and beverages.

What does meat provide in human nutrition?

Meat provides protein, which is of high biological value in human nutrition. It consists of about 20 percent protein, 20 percent fat, and 60 percent water. Meat is also a good source of niacin, vitamin B12, vitamin B6, and the mineral nutrients iron, zinc, phosphorus, potassium, and magnesium.

human nutrition , process by which substances in food are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life.

The study of human nutrition is interdisciplinary in character, involving not only physiology , biochemistry, and molecular biology but also fields such as psychology and anthropology , which explore the influence of attitudes, beliefs, preferences, and cultural traditions on food choices. Human nutrition further touches on economics and political science as the world community recognizes and responds to the suffering and death caused by malnutrition . The ultimate goal of nutritional science is to promote optimal health and reduce the risk of chronic diseases such as cardiovascular disease and cancer as well as to prevent classic nutritional deficiency diseases such as kwashiorkor and pellagra .

This article covers the major issues of human nutrition, such as energy generation and balance, essential nutrients, and recommended dietary guidelines. For a full-length treatment of health problems created by failure in nutrition, see nutritional disease . The utilization of food materials by all living things is described in nutrition , and specific biochemical processes are described in metabolism .

Utilization of food by the body

Calories and kilocalories : energy supply.

The human body can be thought of as an engine that releases the energy present in the foods that it digests . This energy is utilized partly for the mechanical work performed by the muscles and in the secretory processes and partly for the work necessary to maintain the body’s structure and functions. The performance of work is associated with the production of heat ; heat loss is controlled so as to keep body temperature within a narrow range. Unlike other engines, however, the human body is continually breaking down ( catabolizing ) and building up ( anabolizing ) its component parts. Foods supply nutrients essential to the manufacture of the new material and provide energy needed for the chemical reactions involved.

Carbohydrate, fat , and protein are, to a large extent, interchangeable as sources of energy. Typically, the energy provided by food is measured in kilocalories, or Calories. One kilocalorie is equal to 1,000 gram- calories (or small calories), a measure of heat energy. However, in common parlance, kilocalories are referred to as “calories.” In other words, a 2,000-calorie diet actually has 2,000 kilocalories of potential energy . One kilocalorie is the amount of heat energy required to raise one kilogram of water from 14.5 to 15.5 °C at one atmosphere of pressure. Another unit of energy widely used is the joule , which measures energy in terms of mechanical work. One joule is the energy expended when one kilogram is moved a distance of one metre by a force of one newton . The relatively higher levels of energy in human nutrition are more likely to be measured in kilojoules (1 kilojoule = 10 3 joules) or megajoules (1 megajoule = 10 6 joules). One kilocalorie is equivalent to 4.184 kilojoules.

The energy present in food can be determined directly by measuring the output of heat when the food is burned (oxidized) in a bomb calorimeter . However, the human body is not as efficient as a calorimeter, and some potential energy is lost during digestion and metabolism. Corrected physiological values for the heats of combustion of the three energy-yielding nutrients, rounded to whole numbers, are as follows: carbohydrate , 4 kilocalories (17 kilojoules) per gram; protein, 4 kilocalories (17 kilojoules) per gram; and fat, 9 kilocalories (38 kilojoules) per gram. Beverage alcohol ( ethyl alcoho l) also yields energy—7 kilocalories (29 kilojoules) per gram—although it is not essential in the diet. Vitamins , minerals, water, and other food constituents have no energy value, although many of them participate in energy-releasing processes in the body.

The energy provided by a well-digested food can be estimated if the gram amounts of energy-yielding substances (non-fibre carbohydrate, fat, protein, and alcohol) in that food are known. For example, a slice of white bread containing 12 grams of carbohydrate, 2 grams of protein , and 1 gram of fat supplies 67 kilocalories (280 kilojoules) of energy. Food composition tables ( see table) and food labels provide useful data for evaluating energy and nutrient intake of an individual diet. Most foods provide a mixture of energy-supplying nutrients, along with vitamins, minerals, water, and other substances. Two notable exceptions are table sugar and vegetable oil , which are virtually pure carbohydrate (sucrose) and fat, respectively.

Throughout most of the world, protein supplies between 8 and 16 percent of the energy in the diet, although there are wide variations in the proportions of fat and carbohydrate in different populations. In more prosperous communities about 12 to 15 percent of energy is typically derived from protein, 30 to 40 percent from fat, and 50 to 60 percent from carbohydrate. On the other hand, in many poorer agricultural societies, where cereals comprise the bulk of the diet, carbohydrate provides an even larger percentage of energy, with protein and fat providing less. The human body is remarkably adaptable and can survive, and even thrive, on widely divergent diets. However, different dietary patterns are associated with particular health consequences ( see nutritional disease ).

Importance of Healthy Nutrition Essay

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To stay alive, the human body requires proper nutrients. These nutrients are absorbed from the food we eat. The absorbed food will help the cells in the human body stay alive and function optimally.

Nutrition is important to all human beings. One cannot survive without proper nutrition. However, nutrition is more important in certain stages of life than others (Wardlaw & Smith 2011). Nutrition is very important during childhood.

The reason for this is that children require more energy than adults. The macronutrients and micronutrients that the body needs are absorbed according to the body size. The smaller the body size the more nutrients the body will need. Children also have a higher growth rate.

Proper nutrition is also important to the elderly. This is due to the slow growth of their body cells. Proper nutrition is required to maintain normal cell growth and improve the rate of cell growth (Insel 2011). They also need proper nutrition to maintain good mental health, immunological health and cardiovascular health.

The lifestyle of most people will affect them in future. The food we eat today will affect our health in future. The consumption of healthy foods minimizes the chance of contracting certain diseases (Wardlaw & Smith 2011). These diseases include; cancer, arthritis and stroke. Obesity is also among the diseases that can be avoided if we eat healthy.

Recent research has shown that more people are at risk of suffering from these diseases due to lack of proper nutrition. Their lifestyles have forced them to consume fatty foods commonly referred to as junk food. Eating healthy food will help boost the body’s immune system while reducing the risk of trauma. The ability of the body to grow and operate optimally depends on the food we eat.

Recent findings have revealed that obesity is the most common health condition affecting young adults. The number of overweight children has been growing day by day. The reason behind this is poor nutrition. Change in lifestyle has also been found to be the main cause of this problem (Insel 2011). Most parents are now fully employed. This leaves them with no option but to take their children to fast food joints to have meals. Fast food joints are expanding daily and relocating to more strategic places.

The government has an important role to play in order to control this menace. They need to come up with various legislations that will help put a stop to this worrying trend. A good example would be banning all fast food joints within a certain radius from educational institutions (Wardlaw & Smith 2011). This will make it harder for children to access these joints.

The government should also encourage awareness campaigns that will help in the fight against obesity. These campaigns will focus more on sensitizing parents and children on the need for proper nutrition. The effects of poor nutrition should also be addressed during these campaigns. With time, this will raise the awareness levels and help in the fight against obesity (Insel 2011).

The recent statistics leaves the government with no choice. The productive population of the society is slowly dying from health related diseases (Wardlaw & Smith 2011). These are the future leaders, employees and workers that will help grow the economy when the current leaders have retired. It is also the responsibility of the government to make sure that all citizens are healthy and protected from all health issues that would endanger their lives.

Insel, P. M. (2011). Nutrition . Sudbury, Mass.: Jones and Bartlett Publishers.

Wardlaw, G. M., & Smith, A. M. (2011). Contemporary nutrition . New York, NY: McGraw-Hill.

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How to write a nutrition essay full guide

by ella | Feb 11, 2024 | Health

Nutrition essay writing is used to explain nutrition’s importance in human health. Writing a nutrition essay can be a challenging task. To write a successful healthy essay, it is crucial to understand the basics of nutrition and how it affects the human body. Understanding the different types of nutrients and their role in the body is also essential.

Many students wonder how to write a nutrition essay. This type of essay is not as complex as it may seem at first glance. By following this guide, you can easily write a nutrition essay that will impress your teacher.

What is a nutrition essay?

A nutrition essay is an academic paper that explores the role of nutrition in maintaining good health. The essay will discuss the nutrients essential for human health and how these nutrients can be obtained through a healthy diet. It will also examine the role of nutrition in preventing diseases and promoting good health.

It can also include information about the health benefits of consuming these foods. Dietitians or other health professionals often write nutritional health essays, but anyone interested in nutrition can also write them.

What is the importance of nutrition?

The human body is a complex machine that requires the proper fuel to function. Nutrition is the science that studies how the body uses that fuel. It is important to understand nutrition because what we eat directly impacts our health.

The body needs six significant nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates are the body’s primary source of energy. Fats provide energy and help protect organs. Proteins build and repair tissues.

Vitamins and minerals are essential for many functions in the body, including metabolism, immune function, and bone health. Water is necessary for all chemical reactions in the body and helps regulate temperature.

Eating a balanced diet with all these nutrients is essential for good health . Without proper nutrition, people can experience problems such as fatigue, weakened immunity, and bone loss.

What is essential nutrition?

Essential nutrition is the study of nutrients and other substances in food that are necessary for human health. It includes identifying what nutrients the body needs, how much of each nutrient is required, and where these nutrients can be found in food.

Essential nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water.

• Proteins are required for the growth and repair of tissues
• Carbohydrates are needed for energy
• Fats are necessary for the absorption of fat-soluble vitamins and minerals
• Water is essential for all body functions
• Vitamins and minerals are required for various biochemical reactions.

These nutrients must be obtained from the diet to maintain good health. Many factors can affect a person’s nutritional needs, such as age, gender, activity level, pregnancy, illness, and medications.

How to write a nutrition essay

A nutrition essay should have a clear and defined structure to communicate its key points effectively. A nutrition essay has three main sections: the introduction, the body, and the conclusion.

Introduction

When writing a nutritional essay, starting with a strong introduction is essential. This will help grab the reader’s attention and give them an idea of the rest of the essay. Be sure to include some key points that you plan to cover in the body of your essay.

Essays’ body

When writing the body paragraphs of a nutrition essay , each section should focus on a single main idea. This will help to keep your argument clear and concise. Support your claims with evidence. This could include statistics, expert opinions, or real-world examples. Finally, make sure to refute any counterarguments that could weaken your position.

The conclusion

A conclusion will sum up all of the main points discussed in the essay. Restate the main points of the article concisely. This will help remind the reader of what has been covered in the report and help drive home the main points you want them to remember.

Next, provide a brief overview of what could be done to improve the topics discussed in the essay. This could include providing additional information on specific issues or suggesting different ways of approaching nutrition. End with a call to action or an inspirational quote related to nutrition.

Tips on how to write a nutrition essay

For your nutrition essay to be successful, there are a few things to keep in mind:.

• Ensure that you have a clear understanding of the topic at hand
• Do some research on the subject of nutrition
• Narrow down your focus to a specific topic
• Brainstorm ideas and create an outline
• Look for reliable sources that offer information on the topic you have chosen
• Proofread your essay carefully before submitting it. A well-written and well-researched essay will impress both your teacher and your peers.

Nutrition essay paper format

A nutrition essay paper format can vary depending on what type of paper you are writing. For example, a scientific research paper will require a different format than a personal essay. When formatting a nutritional essay, the article should be double-spaced and have one-inch margins.

The title should be centred at the top of the page, and each subsequent paragraph should be indented five spaces. When citing sources, be sure to use either MLA or APA style. Finally, the essay should end with a conclusion summarizing your main points.

Topics for nutrition essays

There are many different topics that you can choose to write about when it comes to nutrition. Here are a few ideas to get you started:

• The different nutrients that your body needs to function correctly and how you can get them through your diet
• The importance of balanced nutrition and how it can help you maintain a healthy weight.
• The role that nutrition plays in disease prevention and how certain foods can help protect against specific illnesses
• How the food choices you make can affect the environment and the people who produce your food
• The ethical implications of our food choices and how they can impact animals and the planet
• The influence that culture, religion, and personal beliefs have on our dietary habits
• The role of nutrients in the body: What are the different types of nutrients, and what do they do in the body
• The benefits of healthy eating: Why is it beneficial to eat healthy foods? What are some specific examples
• The dangers of unhealthy eating: What are some health risks associated with eating unhealthy foods
• The impact of nutrition on sporting performance
• The difference between processed and unprocessed foods
• The impact of poor nutrition on health

Nutrition essay titles

When it comes to eating healthy, there are many options. But with so many different diets and food groups, it can be hard to know what to eat. We have rounded up some of the best nutrition essay title ideas to help you get started on your next paper.

• The benefits of a plant-based diet
• The importance of vitamins and minerals in our diet
• The benefits of eating organic food
• The role of nutrition in promoting longevity and preventing disease
• The impact of diet on climate change
• The relationship between nutrition and mental health
• The role of nutrition in cognitive function and brain health
• The effect of nutrient deficiencies on physical health
• The role of diet in chronic disease prevention and management
• The impact of food choices on the environment
• The effects of poor nutrition on the body
• The economics of food and agriculture

Types of nutrition essays

1.      diet evaluation essay.

A diet evaluation essay is an essay that assesses a person’s diet and makes suggestions for improvement. This type of essay aims to help individuals improve their diet to live healthier lives.

When writing a diet evaluation essay, it is essential to be objective and honest. The goal is to help the person improve their diet, not to criticise them. It is also necessary to be specific in your recommendations. Suggesting that someone “eat more vegetables” is not as helpful as meaning that they “add a serving of vegetables to their dinner each night.”

If you are evaluating your diet, keeping a food journal for a week or you start writing your essay can be helpful.

2.      Nutrition awareness essay

A nutrition awareness essay is written to encourage people to live healthier lifestyles by eating nutritious foods and exercising regularly. It can also raise awareness about the importance of good nutrition and its impact on our overall health.

Good nutrition is essential for everyone to maintain a healthy lifestyle . A balanced diet helps us to have enough energy throughout the day, helps our bodies function properly, and can even help to prevent some diseases.

3.      Nutrition analysis essay

A nutrition analysis essay is a paper that discusses the nutritional content of a food or group of foods. The report may discuss the overall nutritional content of the food, or it may focus on a specific nutrient, such as fat or vitamin C. A nutrition analysis essay should include an evaluation of the nutritional content of the food and an analysis of how that content affects the body.

4.      Nutrition and dietetics essay

A nutrition and dietetics essay is a piece of writing that explores the role of food and nutrition in maintaining a healthy lifestyle. It may discuss the importance of following a balanced diet, the benefits of eating certain foods, or the impact of food on overall health. Nutrition and dietetics essays can be informative or persuasive and may be written for a class assignment or as part of a larger research project.

5.      Nutrition reflection essay

A nutrition reflection essay is a reflective essay that focuses on the writer’s journey with food and nutrition. It can be used to explore how the writer’s relationship with food has changed over time, what influenced those changes, and what the writer has learned about themselves through these changes.

A nutrition reflection essay can be a powerful tool for self-discovery and growth, helping the writer to understand their eating habits and behaviours and to develop a more mindful approach to food and nutrition.

6.      Nutrition assessment essay

A nutrition assessment is an essay that evaluates a person’s dietary intake and makes recommendations for improvements. The assessment usually includes a comprehensive review of the person’s eating habits, food preferences, and lifestyle. It may also include laboratory tests to evaluate the person’s nutrient status.

7.      Nutritional deficiency essay

A nutritional deficiency essay is an essay that discusses the lack of essential nutrients in a person’s diet. Nutritional deficiencies can lead to various health problems, including poor growth, weakened immunity, and chronic disease.

Nutritional deficiencies can occur when a person does not consume enough essential nutrients. They can also occur when the body cannot absorb or use these nutrients properly. Poor absorption can be caused by certain medical conditions, such as celiac disease or Crohn’s

Diet essay example

An essay on a diet can take many forms, but most commonly, it is a personal reflection on the dieter’s own experience with food and weight. A diet essay example would typically explore the different types of diets that people follow and the potential benefits or risks associated with each.

For instance, you might discuss the pros and cons of a vegan versus an omnivorous diet. You can also compare and contrast popular diets such as the Atkins diet, South Beach diet, and Mediterranean diet.

Bottom line

Following these steps when writing a nutrition essay will ensure that the final product is informative and well-rounded. Conducting research, maintaining a clear focus, and using reliable sources are essential to writing a successful essay.

Using these tips, you can confidently write an essay on nutrition that will engage and inform readers. Be sure to do your research, and then plan and structure your essay to best communicate your findings. And finally, don’t forget to proofread and edit your work before you submit it.

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Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health. Today the world faces a double burden of malnutrition that includes both undernutrition and overweight, especially in low- and middle-income countries. There are multiple forms of malnutrition, including undernutrition (wasting or stunting), inadequate vitamins or minerals, overweight, obesity, and resulting diet-related noncommunicable diseases.

The developmental, economic, social, and medical impacts of the global burden of malnutrition are serious and lasting for individuals and their families, for communities and for countries.

Most recent estimates show that globally, 149.2 million children under the age of 5 years of age are stunted (too short for their age) and 45.4 million are wasted (underweight for their height).  The number of children with stunting is declining in all regions except Africa. Over three-quarters of all children suffering from severe wasting live in Asia.

Around 45% of deaths among children under 5 years of age are linked to undernutrition. These mostly occur in low- and middle-income countries.

Anaemia is a serious global public health problem that particularly affects young children and pregnant women. WHO estimates that 40% of children less than 5 years of age and 37% of pregnant women worldwide are anaemic. Thirty percent of women of reproductive age have anaemia.

Globally, 1.9 billion adults are overweight or obese and 38.9 million children under 5 years of age are overweight. Rates of childhood overweight and obesity are rising, particularly in high-income and upper-middle-income countries.

Although breastfeeding protects against undernutrition and overweight, only 44% of infants under 6 months of age are exclusively breastfed.

High sodium consumption (>5 g salt/day) contributes to high blood pressure and increases the risk of heart disease and stroke. Most people consume too much salt – on average 9–12 grams per day, or around twice the recommended maximum level of intake.

According to the 2016–2025 nutrition strategy, WHO uses its convening power to help set, align and advocate for priorities and policies that move nutrition forward globally; develops evidence-informed guidance based on robust scientific and ethical frameworks; supports the adoption of guidance and implementation of effective nutrition actions; and monitors and evaluates policy and programme implementation and nutrition outcomes.

This work is framed by the Comprehensive implementation plan on maternal, infant, and young child nutrition, adopted by Member States through a World Health Assembly resolution in 2012. Actions to end malnutrition are also vital for achieving the diet-related targets of the Global action plan for the prevention and control of noncommunicable diseases 2013–2020, the Global strategy for women’s, children’s, and adolescent’s health 2016–2030, the report of the Commission on Ending Childhood Obesity (2016), and the 2030 Agenda for sustainable development.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which guides the work of WHO in 2019–2023. Reduction of salt/sodium intake and elimination of industrially produced trans-fats from the food supply are identified in GPW13 as part of WHO’s priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages.

Healthy diet

Malnutrition

• Obesity and overweight
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• 5 keys to a healthy diet
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• e-Library of Evidence for Nutrition Actions (eLENA)
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• Global targets tracking tool
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• Strengthening national nutrition information systems (EC-NIS project)
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• UN Decade of Action on Nutrition
• UNICEF/WHO Technical Advisory Group on Wasting and Nutritional Oedema (Acute Malnutrition)
• WHO Trans Fat Elimination Technical Advisory Group (TFATAG)
• WHA75(21), Maternal, infant and young child nutrition (2022)
• A73/4 Add.2 Maternal, infant and young child nutrition (2020)
• A72/58 Outcome of the Second International Conference on Nutrition (2019)
• WHA71.9 Infant and young child feeding (2018)
• A71/22 Maternal, infant and young child nutrition: comprehensive implementation plan on maternal, infant and young child nutrition (2018)
• A71/23 Maternal, infant and young child nutrition: Safeguarding against possible conflicts of interest in nutrition programmes (2018)
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Focus: Nutrition and Food Science

Importance of nutrients and nutrient metabolism on human health, yiheng chen.

a School of Human Nutrition, McGill University, Ste. Anne de Bellevue, QC, Canada

Marek Michalak

b Department of Biochemistry, University of Alberta, Edmonton, AB, Canada

Luis B. Agellon

Nutrition transition, which includes a change from consumption of traditional to modern diets that feature high-energy density and low nutrient diversity, is associated with acquired metabolic syndromes. The human diet is comprised of diverse components which include both nutrients, supplying the raw materials that drive multiple metabolic processes in every cell of the body, and non-nutrients. These components and their metabolites can also regulate gene expression and cellular function via a variety of mechanisms. Some of these components are beneficial while others have toxic effects. Studies have found that persistent disturbance of nutrient metabolism and/or energy homeostasis, caused by either nutrient deficiency or excess, induces cellular stress leading to metabolic dysregulation and tissue damage, and eventually to development of acquired metabolic syndromes. It is now evident that metabolism is influenced by extrinsic factors ( e.g. , food, xenobiotics, environment), intrinsic factors ( e.g. , sex, age, gene variations) as well as host/microbiota interaction, that together modify the risk for developing various acquired metabolic diseases. It is also becoming apparent that intake of diets with low-energy density but high in nutrient diversity may be the key to promoting and maintaining optimal health.

Introduction

Over the last several decades, many jurisdictions around the world have witnessed the increasing prevalence of acquired metabolic syndromes, in particular obesity, diabetes, fatty liver disease and cardiovascular diseases [ 1 - 4 ]. In recent years, the upward trend is especially striking in developing countries where changes in diets and lifestyle accompany modernization [ 1 , 5 ]. To counter the increasing public health complications caused by changing nutrition practices, health organizations have provided dietary recommendations [ 6 ]. Whereas past interventions designed to address cases of single nutrient deficiencies have achieved clear indicators of success [ 7 ], intervention trials that target a single class of nutrients to manage the emergence of metabolic diseases in the general population have not produced definitive results [ 8 , 9 ]. It is increasingly being realized that comprehensive analysis of what is being consumed together with the eating pattern, rather than focusing on single nutrients, may be more informative in formulating effective dietary recommendations.

Recent advances in high-throughput analysis have assisted in a better understanding of metabolism and revealed the active role of nutrients and their metabolites in regulating gene expression and cellular function. Nutrients and their metabolites not only serve as building blocks of cellular structures and as fuel sources, but also serve as direct modifiers of protein function, potent signaling molecules as well as inducers and repressors of gene expression. Many of them participate in regulating gene expression by directly modulating the activities of transcription factors and by moderating the changes in epigenetic markings in the genome. One view that is emerging is that optimal cellular homeostasis is crucial for maintaining health and avoiding diseases caused by nutrient deficiency or excess. In addition, intrinsic factors ( e.g. , sex, age, gene variations), extrinsic factors ( e.g. , food, xenobiotics, environment) as well as host/microbiota interaction can influence the assimilation, transformation, and action of both nutrients and non-nutrient components of food. This review considers the importance of nutrient diversity and energy density on cellular metabolism in health and disease ( Figure 1 ).

Factors that influence human health . A . Relationship of nutrient diversity (ND) and energy density (ED) in equivalent portion sizes, and their impact on cellular metabolism. B . Extrinsic factors ( e.g. , food, xenobiotics, environment), intrinsic factors ( e.g. , sex, gene variations, age), and host-microbiota interaction work together to modulate gene expression program, biological processes, and nutrient and energy metabolism.

Quality of Nutrition

Single nutrient interventions such as fortification of milk with vitamin D, cereal with iron, and table salt with iodine were effective in treating the corresponding nutrient deficiencies [ 10 ]. However, when applied to acquired metabolic syndromes that prevail in modern societies, the same approach has yielded inconclusive results [ 11 , 12 ]. For example, decreasing dietary intakes of saturated fatty acid or cholesterol, and increasing the intake of omega-3 polyunsaturated fatty acids do not appear to be effective in reducing the risk of cardiovascular diseases [ 9 , 13 , 14 ]. The importance of the entire diet that is consumed as a regular practice is being recognized, and an increasing number of studies are analyzing dietary pattern to identify possible causes of under- and over-nutrition. By definition, dietary pattern characterizes the overall diet by the quantities, the proportion, and the variety of foods and beverage as well as the frequency of consumption [ 15 ]. The Mediterranean pattern and Western-style pattern are two commonly practiced dietary patterns. The Mediterranean diet contains a high proportion of fruits and vegetables, legumes, whole grains, fish, and poultry with an emphasis on monounsaturated fats and antioxidants, whereas the Western-style diet is generally characterized by energy-dense foods like butter, high-fat dairy products, refined grains, as well as processed and red meat, leaving less space for other nutrients especially those coming from fruits and vegetables. Epidemiological studies have found that the Mediterranean dietary pattern has preventive and protective effects against cardiovascular diseases [ 16 , 17 ], whereas the Western-style dietary pattern is positively associated with dyslipidemia, obesity, hypertension, atherosclerosis, and diabetes [ 18 , 19 ].

Nutrition transition refers to the shift of diet from traditional to modern along with an increase in sedentary behavior, that occur in conjunction with modernization. The concept of nutrition transition was initially proposed by Popkin [ 20 , 21 ] to demonstrate how economic, demographic, and epidemiological changes interact with shifts in dietary consumption and energy expenditure. Interestingly, some countries in East Asia have lower prevalence of certain acquired metabolic syndromes compared to other societies at comparable stages of nutrition transition [ 2 , 5 , 22 ]. This might be partially due to retention of traditional dietary patterns, which promote consumption of foods with a wider array of nutrients and lower energy density [ 23 - 25 ]. However, the reasons underlying the discrepancy are complex, and extend beyond the chemical composition of food to include social and economic issues. Nevertheless, there is evidence supporting the idea that calorie restriction is beneficial for longevity [ 26 - 28 ], providing support for the potential benefit of low-energy density diets ( Figure 1 A).

The prevailing global increase in the development of acquired metabolic syndromes is associated with nutrition transition [ 29 , 30 ]. One proposed concept that potentially explains the pathogenesis of these syndromes stems from persistent modification of cellular function in response to stress in the endoplasmic reticulum, mitochondria, and other organelles that make up the cellular reticular network [ 31 ]. Both nutrient deficiency (undernutrition) and nutrient excess (over-nutrition) cause the loss of nutrient/energy homeostasis and thus trigger cellular stress. Coping response mechanisms, such as the unfolded protein response mechanism [ 31 - 33 ], are activated to resolve stress. In the case of a maladaptive response, programmed cell death is activated to remove malfunctioning cells. On the other hand, persistent adjustment of cellular functions enables cells to cope even with continued exposure to stress inducers. Stress coping response mechanisms initially promote adaptive strategies to recover homeostasis in the short term but become pathogenic in the long term due to long-term modification of cellular functions.

Food Components

Food is a complex combination of numerous components which can be classified into nutrients and non-nutrients. Nutrients have been traditionally classified as macronutrients and micronutrients. Plants and animals do not have identical nutrient requirements and produce nutrient metabolites that may not be common to each other. Micronutrients, which include vitamins and minerals, are needed in only small amounts, and are required for the proper function of important proteins and enzymes. Macronutrients, which include carbohydrates, proteins, and fats, are typically needed in large amounts. The benefits of consuming macronutrients are self-evident since their subunits serve as building blocks of cellular structures and as energy substrates in all organisms. Some species are unable to synthesize key metabolites needed for survival, and thus must obtain these from other species. These essential metabolites, along with minerals, make up a class of substances referred to as essential nutrients. Non-nutrient components of food are those that cannot be categorized as either macronutrients or micronutrients. These substances include both natural and synthetic compounds. They can be beneficial ( e.g. fiber, and some polyphenolic compounds produced by plants), non-beneficial ( e.g. many food additives, and preservatives) or even toxic ( e.g. xenobiotics, and antibiotics, also some plant-derived polyphenolic compounds) [ 34 , 35 ]. It has become evident that both nutrients and non-nutrients, as well as their metabolites, have the capacity to modulate gene expression, protein function and epigenome [ 36 - 38 ].

The potential of macronutrients and their metabolites to regulate metabolic function is typically taken for granted. For example, the monosaccharide fructose is commonly used as a sweetener in commercially prepared foods and is present in these foods at exceedingly high amounts compared to natural foods [ 39 ]. Fructose is known to stimulate de novo lipid synthesis in the liver and to induce endoplasmic reticulum stress in many cell types [ 40 , 41 ]. In general, excess glucose and fructose induce cellular stress which leads to the development of insulin resistance and fatty liver disease [ 40 , 42 , 43 ]. Certain amino acids have been shown to act as signaling molecules to regulate cellular growth and proliferation via mTOR (mechanistic target of rapamycin) [ 44 , 45 ], whose function has been implicated in many human diseases [ 46 ]. Some fatty acids from fats and oils serve as ligands for G protein-coupled receptors as well as for transcription factors belonging to the nuclear receptor family of transcription factors [ 47 , 48 ], and therefore regulate cellular processes and gene expression [ 49 ]. Saturated fatty acids have long been the focus of investigation as high intake of saturated fats was considered to be a risk factor for cardiovascular diseases [ 50 ], however subsequent studies have not provided strong evidence for causality [ 9 ]. This may be partly attributable to the wide range of biological activities associated with different fatty acids species [ 51 ]. Palmitic acid, a fatty acid species that is enriched in the Western-style diet, is a potent inducer of endoplasmic reticulum stress whereas oleic acid, a fatty acid prominent in the Mediterranean diet, has been shown to inhibit endoplasmic reticulum stress [ 52 , 53 ]. Importantly, the surplus of nutrients and energy induce endoplasmic reticulum stress and inflammatory responses that lead to systemic metabolic dysregulation [ 31 , 32 ].

Many metabolic diseases caused by micronutrient deficiencies can be corrected by restoring the missing micronutrients in the diet [ 54 , 55 ]. One critical aspect of micronutrient supplementation applied to the general population is overdose. Some of these compounds are potent modulators of nuclear receptors and have serious impacts on the activities of multiple metabolic pathways. For example, deficiency of vitamin A can lead to blindness while its excess is teratogenic. Vitamin D also modulates the expression of many genes that participate in many pathways [ 56 ], and its deficiency causes rickets. However, it is not yet known if it is possible to overdose with this micronutrient. Excessive dietary intake of minerals can be equally deleterious, as exemplified by diet-induced hypertension due to high intake of sodium [ 57 ].

Other metabolites produced by the mammalian metabolic machinery also play critical roles in metabolism. For example, cholesterol serves as a membrane component, signaling molecule, and precursor for the synthesis of steroid hormones and bile acids [ 58 ]. Bile acids aid in the absorption of dietary fats and lipid-soluble compounds, and also act as signaling molecules modulating macronutrient and energy metabolism, inflammatory responses, and detoxification through intracellular ligand-activated nuclear receptors [ 59 ]. Gut bacteria are capable of metabolizing bile acids and one of the products is a secondary bile acid referred to as ursodeoxycholic acid. It is of interest to note that this bile acid and its taurine-conjugated derivative can alleviate endoplasmic reticulum stress by promoting proteostasis [ 60 ], and has been shown to be effective in preventing cardiac fibrosis [ 61 , 62 ].

The non-nutrient components of food can be beneficial or non-beneficial. Beneficial ones include fiber and certain types of plant polyphenolic compounds. Dietary fiber, derived from plant-based foods, is not an effective nutrient for humans, but serves as a nutrient for gut microflora. Some of the products generated from dietary fiber include short chain fatty acids ( e.g. , butyric and propionic acids) that are absorbed in the lower gut and serve as both energy substrates and regulators of host metabolism [ 63 , 64 ]. Plant polyphenolic compounds have been popularized as anti-oxidants. However, there are numerous polyphenolic compounds present in plants, and these compounds likely have a wide range of biological activities and effects on human metabolism [ 65 , 66 ]. A polyphenolic-rich extract prepared from potatoes exhibits beneficial activity by attenuating weight gain in mice fed with obesity-inducing high fat diet [ 67 ]. There is also emerging evidence for the modulating effect of polyphenols on the composition and metabolic activity of gut microbiota that provides potential benefits to the host [ 68 ]. Not all polyphenolic compounds are beneficial, as some compounds such as caffeic acid and genistein may be carcinogenic or genotoxic at high dosage [ 34 , 69 , 70 ]. It is commonly assumed that synthetic food additives (colorants, preservatives, sweeteners) do not have effects on metabolism, but this assumption should be tested regularly to ensure food safety. Other xenobiotics ( e.g. pollutants, drugs, and agricultural chemicals) that find their way into the food supply can influence human health directly, by disrupting normal metabolic processes, or indirectly, by influencing the composition of the gut microbiota [ 71 ]. All food components likely work together to drive metabolic processes in every cell of the body.

Factors that Influence Human Nutrition

It is now evident that both extrinsic factors (such as food, xenobiotics, environment) and intrinsic factors (such as sex, age, gene variations), separately and cooperatively, influence nutrient metabolism and the risk for developing various metabolic diseases ( Figure 1 B). Extrinsic factors are important in dictating the efficiency of nutrient metabolism and health outcomes, including physical cues such as photoperiod and temperature. For example, the alternating light/dark photoperiod of the day-night cycles is important in setting endogenous circadian rhythms, which in turn are intimately linked to the regulation of metabolic activity [ 72 ]. Detrimental environments, which include situations that induce the release of stress hormones, can impair the ability of the body to sense and respond to metabolic challenges [ 73 - 75 ]. Extrinsic factors also promote alterations of the epigenome which can have long-lasting impacts on nutrient and energy metabolism and contribute to the development of metabolic disorders in organs like the heart ( e.g. coronary heart disease) and the brain ( e.g. , Alzheimer’s disease) [ 76 - 78 ].

Similarly, intrinsic factors such as gene variations, sex, and age, influence the efficiency of nutrient metabolism ( Figure 1 B). Genetic variations impact on the efficacy of metabolic pathways by affecting the function and specific activities of membrane transporters, receptors, signaling proteins, enzymes, carrier proteins, transcription factors, and other proteins involved in the transport, sensing and processing of specific nutrients [ 79 ]. For example, single nucleotide polymorphisms in genes encoding taste receptors influence food preferences [ 80 ]. Variations in NPC1L1 cholesterol transporter influence dietary cholesterol absorption [ 81 , 82 ]. Sex and aging determine the biological context and represent important modifiers of metabolic efficiency. Males and females have distinct features in terms of metabolic profiles, gene expression programs, and susceptibility to diseases [ 83 - 87 ]. Aging is associated with the loss of metabolic efficiency caused by deterioration of cellular and genetic components resulting from chemical damage accumulated through life stages. At the cellular level, aging is associated with gradual changes in cellular processes designed to maintain homeostasis. However, these adaptive changes that alter cellular metabolism may contribute towards the loss of metabolic efficiency at the organismal level [ 31 ]. Remodeling of the epigenome through life stages may also influence disease susceptibility in elderly individuals [ 37 ].

The gut microbiota represents an important interaction nexus for extrinsic and intrinsic factors that influence the metabolism of nutrients ( Figure 1 ). This enormous ecosystem has gained increased attention in recent years for its role in health and disease. Due to its location, the gut microbiota is exposed not only to the same extrinsic factors experienced by the host but also the metabolites and products produced by the host, such as bile acids, digestive enzymes, and other substances excreted into the gut. Males and females have distinct microbiomes, as do young and old individuals [ 62 , 88 , 89 ]. Recent studies show that the composition of the gut microbiota can have dramatic effects on the phenotype of the host. For example, transplantation of fecal microbiota from a twin pair discordant for obesity into germ-free mice reproduces the obese/lean phenotypes of the donors in their respective recipients [ 90 ]. Gut microbiota taken from children suffering from kwashiorkor can induce significant weight loss when transplanted into germ-free recipient mice [ 91 ]. Moreover, the gut microbiota may be capable of altering the susceptibility of its host to metabolic diseases, by transforming non-nutrient components of food into useful nutrients for the host. Short-chain fatty acids produced from breakdown of dietary fibers can influence the expression of genes involved in proliferation and differentiation of mammalian colonic epithelial cells. They also serve as energy substrate elsewhere in the host [ 63 , 92 ]. Other non-nutrient components of food, such as artificial sweeteners which are deemed safe for human consumption, have been shown to induce dysbiosis in gut microbiota, transforming it into a pathogenic profile [ 35 ]. It was recently suggested that even the use of natural substances, such as trehalose, as routine food additives could have deadly consequences for public health [ 93 ]. The emergence of a highly infectious strain of Clostridium difficile is coincident with the introduction of trehalose into prepared foods, and it is suggested that this compound had permitted the selection and expansion of pathogenic strains by providing a carbon source and energy substrate not normally used by the non-pathogenic strain of this bacterium [ 35 ]. These examples illustrate the importance and interaction of extrinsic and intrinsic factors in modulating and integrating nutrient metabolism, and in determining the nutritional status of the organism.

Technologies Used in the Study of Metabolism and Nutrition

Over the last few decades, the study of metabolism and nutrition has gradually increased in scope in its mission to find ways of alleviating hunger and improving nutrition and health status. With better understanding of cellular and whole-body metabolism, it has become apparent that optimal nutrition is not simply a case of energy adequacy but also that of nutrient diversity ( Figure 1 A). To address the complicated metabolic disorders that stem from over-nutrition and sub-optimal nutrition, it is necessary to apply multipronged approaches using a variety of experimental systems targeted at various levels of biological organization ( Figure 2 ).

Modern approaches used in the study of nutrition . Descriptive data obtained by Omics technologies from both human studies and animal models to guide mechanistic studies in in vitro and cell models. These approaches collectively provide information for the design of interventions for promoting optimal nutrition.

Animals and humans do not share identical nutrient requirements, but animal models have nonetheless been indispensable in elucidating the processes involved in the metabolism of nutrients. Transgenic and targeted gene disruption technologies applied to mice have greatly contributed to understanding the role of specific genes and their associated polymorphisms in dictating the efficiency of nutrient metabolism. It has been possible to recapitulate human metabolic diseases in these models, as well as to allow the study of human genes in vivo [ 94 - 97 ]. The recent advent of CRISPR/Cas9-mediated gene editing will further simplify the creation of new animal models [ 98 ]. With better awareness of the impact of sex differences [ 85 ], future studies can be designed to collect information from both sexes in regard to responses to specific nutritional interventions. Cell culture models have served as useful platforms for elucidating the molecular mechanisms that underlie nutrient metabolism. The use of cells from both experimental animals and human donors can also highlight species-specific differences that impact on nutrition. These models can help to provide insights into descriptive data generated by human intervention trials. It will be important to rigorously design these intervention trials so that these studies generate high quality data that are needed for reliable interpretations.

Omics technologies (genomics, transcriptomics, proteomics, and metabolomics) provide a diverse and rich source of descriptive information needed for the detailed surveillance of nutrient metabolism in humans and experimental models [ 99 ]. Fortunately, suites of mature bioinformatics tools and the necessary computing power are now available to decipher these data and infer relationships among genomes, metabolic processes, and cellular functions that are relevant to health and disease [ 88 , 100 - 102 ]. A coordinated strategy may be useful in integrating the mechanistic and descriptive information drawn from various sources to generate the knowledge that can ultimately be used to formulate useful recommendations for optimal human nutrition and health.

Nutrients have been commonly regarded as nourishment, providing raw materials needed for cells growth and proliferation, and fuel for powering cellular metabolism. However, in addition to these roles, it is evident that nutrients and their metabolites are also active in the facilitation, regulation, and coordination of the vast number of cellular processes that operate to maintain cellular homeostasis. Effective cellular function depends on context, such as sex and age, as well as ideal supply of necessary nutrients. The processed foods that are prominent in the Western-style dietary pattern may be the important factor responsible for the rise of acquired metabolic syndromes as seen in developed societies. The long-term consumption of these foods, which typically have poor nutrient diversity and excessive energy content, lead to deficiencies in key nutrients and excess fuel substrates that likely trigger the loss of cellular nutrient/energy homeostasis. Due to the continued exposure of cells to stressors, the metabolic changes at the cellular level intended initially as adaptive strategies, persist and ultimately become the driver of metabolic dysfunction at the organismal level. Recent advances in high-throughput analyses, creation of animal models of human metabolic diseases and bioinformatic tools hold promise for accelerating the process of formulating more effective nutritional recommendations. In the meantime, consumption of foods with low-energy density and high nutrient diversity seems to be a prudent approach for minimizing cellular stress and the promotion of optimal cellular function and health.

Acknowledgments

Research in our laboratories is funded by grants from the Canadian Institutes of Health Research and the Natural Sciences and Engineering Research Council of Canada.

Author Contributions

Yiheng Chen, BSc, prepared a draft of the manuscript; Marek Michalak, PhD, and Luis Agellon, PhD, provided guidance on topic selection, manuscript outline construction, discussions during the writing process, and editing of the manuscript.

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Healthy Food Essay for Students and Children

500+ words essay on healthy food.

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.

Benefits of Healthy Food

Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too.

When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.

Similarly, obesity is the biggest problems our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.

In addition, healthy food also helps you save money. It is much cheaper in comparison to junk food. Plus all that goes into the preparation of healthy food is also of low cost. Thus, you will be saving a great amount when you only consume healthy food.

Get the huge list of more than 500 Essay Topics and Ideas

Junk food vs Healthy Food

If we look at the scenario today, we see how the fast-food market is increasing at a rapid rate. With the onset of food delivery apps and more, people now like having junk food more. In addition, junk food is also tastier and easier to prepare.

However, just to satisfy our taste buds we are risking our health. You may feel more satisfied after having junk food but that is just the feeling of fullness and nothing else. Consumption of junk food leads to poor concentration. Moreover, you may also get digestive problems as junk food does not have fiber which helps indigestion.

Similarly, irregularity of blood sugar levels happens because of junk food. It is so because it contains fewer carbohydrates and protein . Also, junk food increases levels of cholesterol and triglyceride.

On the other hand, healthy food contains a plethora of nutrients. It not only keeps your body healthy but also your mind and soul. It increases our brain’s functionality. Plus, it enhances our immunity system . Intake of whole foods with minimum or no processing is the finest for one’s health.

In short, we must recognize that though junk food may seem more tempting and appealing, it comes with a great cost. A cost which is very hard to pay. Therefore, we all must have healthy foods and strive for a longer and healthier life.

FAQs on Healthy Food

Q.1 How does healthy food benefit us?

A.1 Healthy Benefit has a lot of benefits. It keeps us healthy and fit. Moreover, it keeps away diseases like diabetes, blood pressure, cholesterol and many more. Healthy food also helps in fighting obesity and heart diseases.

Q.2 Why is junk food harmful?

A.2 Junk food is very harmful to our bodies. It contains high amounts of sugar, salt, fats, oils and more which makes us unhealthy. It also causes a lot of problems like obesity and high blood pressure. Therefore, we must not have junk food more and encourage healthy eating habits.

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Home — Essay Samples — Nursing & Health — Nutrition — Reflection Paper on Nutrition: An Essential Component of Health

Reflection Paper on Nutrition: an Essential Component of Health

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Published: Jun 13, 2024

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The Importance of Good Nutrition on Physical Fitness: Why You Need Both

Verywell / Alexandra Shytsman

Nutrients and Your Athletic Performance

What to eat for optimal performance, hydration makes a difference, sustainable nutrition habits, frequently asked questions.

Physical activity has many health benefits, whether you're a competitive athlete, play a recreational sport, or practice yoga. Nutrition and physical activity go hand in hand when maximizing your workouts or improving athletic performance.

What we eat before and after exercise—and every day—greatly affects how we feel and perform during activity. The right balance of macro and micronutrients may vary depending on your fitness level and the activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize performance.

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates , proteins , and fats, athletes may feel sluggish during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D , and zinc.

Nutrition for physical activity is highly individualized, so it is helpful to consult a sports dietitian to review your needs and make specific recommendations for your body and activity level.

Good Nutrition Supports Physical Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

• Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about our day and maximize workouts and athletic performance.
• Protein is important for building muscle and the recovery of bones, joints, and ligaments after a workout.
• Fat keeps us satiated, helps cushion our bones and joints, and increases the absorption of fat-soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein.

One study reviewed the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal. Thirty-five individuals ran 10 kilometers (6.2 miles) and consumed either a protein and carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that consuming carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

"Superfood" is a word used frequently by the food industry to market specific foods as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you want to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods—including leafy greens, berries, eggs , sweet potato , and turmeric, contain antioxidants, complex carbohydrates , and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium , iron, vitamin C, and fiber. Eating leafy greens, such as spinach , kale , collard greens , and Swiss chard, can muscle function in men and women engaging in physical activity.

Additionally, nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise . You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie .

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries , blend strawberries into a smoothie, or add raspberries or blackberries to a salad to get an antioxidant punch.

Eggs, including the yolks, are rich in B vitamins , choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair. The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab-and-go.

Sweet Potato

Sweet potatoes are root vegetables packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast potato wedges and add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger .

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effects and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests individuals who use turmeric after a workout reduced muscle pain and damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables , adding it to a curry , or making golden milk . Turmeric is also available in supplement form .

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions like breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium , potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before , during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at once can feel overwhelming, and is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle . Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan . Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

A Word From Verywell

The importance of good nutrition on physical fitness cannot be overstated. Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable. If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian .

S.M.A.R.T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. S.M.A.R.T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S.M.A.R.T goal is "I will include one vegetable at dinner 3 nights this week."

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements. Aging also causes a slower metabolism and decreased calorie needs.

Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

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By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

Essay on Malnutrition

Students are often asked to write an essay on Malnutrition in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Malnutrition

What is malnutrition.

Malnutrition means not getting the right amount of nutrients. Your body needs a mix of proteins, carbohydrates, fats, vitamins, and minerals from food to stay healthy. If you eat too much or too little of these, you may get malnutrition.

Causes of Malnutrition

People can become malnourished if they do not eat enough food or if the food they eat does not give them the nutrients they need. Poverty, disease, and lack of food are big reasons why someone might not get enough nutrients.

Effects of Malnutrition

Not eating the right food can make you sick. It can slow down growth in kids and make it hard for the body to fight off illness. It can also cause tiredness and trouble focusing.

Fighting Malnutrition

To stop malnutrition, it’s important to eat a variety of healthy foods. Governments and organizations try to help by making sure people have enough food and know about good eating habits.

250 Words Essay on Malnutrition

Types of malnutrition.

There are two main types of malnutrition. The first type happens when a person doesn’t eat enough food, which is called undernutrition. This can make them very thin and weak. The second type is when a person eats too much of the wrong kinds of food, which can make them overweight but still not healthy because they’re not getting the right nutrients.

Malnutrition can be caused by not having enough food to eat, which is a big problem in many parts of the world. Sometimes, even if there is enough food, people might not eat the right kinds of food. Sickness can also cause malnutrition because it can make it hard for the body to handle food or take in nutrients.

When a person is malnourished, they can get sick more easily and might have trouble learning or doing well in school. Children are especially at risk because they need lots of nutrients to grow up strong and healthy.

Solving Malnutrition

To fix malnutrition, it’s important to make sure that everyone has enough food and that the food is full of the nutrients that our bodies need. Education about healthy eating is also key so that people know what kinds of food are best for them.

500 Words Essay on Malnutrition

Malnutrition is a health problem that happens when a person’s diet does not have the right amount of nutrients. Nutrients are the parts of food that our bodies need to grow, have energy, and stay healthy. These include things like vitamins, minerals, proteins, fats, and carbohydrates. When someone doesn’t eat enough food, or the food they eat does not give them the right nutrients, they can become malnourished.

The second type is called ‘overnutrition’. This is when a person eats too much food or too much of a certain type of nutrient, like fat or sugar. Overnutrition can lead to being overweight or obese, which can cause other health issues like heart disease or diabetes.

Malnutrition can be caused by many things. In some places, there is not enough food for everyone, which can make it hard for people to get the nutrients they need. Sometimes, even if there is enough food, it might not be the right kind of food to give the body all the nutrients it needs.

Malnutrition can cause a lot of health problems. For children, it can mean they do not grow properly, both physically and mentally. They might have trouble learning at school and get sick more often. For adults, malnutrition can make it hard to work and take care of their families. It can also lead to long-term health issues that can be hard to fix.

Preventing and Treating Malnutrition

To stop malnutrition, it is important for people to have access to a variety of foods that are full of nutrients. Education about what kinds of foods are healthy can also help. For those who are already malnourished, treatment might include special foods or supplements that give a boost of nutrients. In severe cases, medical care might be needed to help a person recover.

If you’re looking for more, here are essays on other interesting topics:

Apart from these, you can look at all the essays by clicking here .

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