You must have heard the famous saying ‘Let food be thy medicine and medicine be thy food’ by Hippocrates. This means you have to eat healthy to keep your body healthy and perform all the functions properly. Diet and nutrition are closely related to each other as good nutrition exists due to healthy food intake. Our body needs different kinds of nutrients which are essential to maintain a healthy lifestyle. Whatever we eat affects directly or indirectly our body systems and mechanisms. A healthy diet is very beneficial for our body as it boosts the immune system, protects from brain and heart diseases, provides support, and assists the body in keeping the organs healthy. Various studies have shown that the increasing rate of health problems and diseases nowadays is due to unhealthy dietary habits that lead to bad nutrition and health issues. So, it is quite necessary to eat a healthy and balanced diet in order to build a strong body that performs all the functions efficiently. To understand the topic better, let’s have a look at the meaning of diet and nutrition:
What is Diet?
Diet refers to the food items that are consumed typically by humans. All the edible stuff comes in this category including liquids. A healthy diet is a balanced diet that includes the combination of the essential nutrients needed for proper growth and functioning of our body. If you still have a question in your mind regarding what is diet then keep in mind that diet also means the specific consumption of nutrients to manage weight or health. There are different types of diets that allow a person to extra calories. The types of diet include keto diet, Mediterranean diet, vegan diet, paleo diet, and intermittent fasting. These diets help a person lose weight and also fulfill the nutritional requirements of the body. Have a look at each of them:
Keto diet:
It focuses on the process of ketosis that allows your body to burn fats to get energy instead of burning carbs because is a low-carb and high-fat diet. When following the keto diet, the daily calorie intake of fats is 70-75%, proteins 20-25%, and carbohydrates 5-10%. Fish, meat, eggs, nuts, seeds, healthy oils, and avocados are part of this diet while foods like sugar, starchy veggies, and grains that are high in carbs are avoided in this diet.
Mediterranean Diet:
It is inspired by the diet of countries like Italy, Spain, and Greece. The foods to be eaten in this diet include whole grains, legumes, nuts, seeds, vegetables, fruits, olive oil, lean proteins like poultry and fish. There can be a moderate intake of dairy foods like cheese and yogurt but no processed food is allowed. This diet is really healthy for the heart and also enriched with lots of antioxidants which protect the body from inflammation.
Vegan Diet:
It is a plant-based diet plan that removes all animal-derived products like eggs, meat, honey and dairy. The main focus is on the consumption of vegetables, fruits, seeds, nuts, legumes and whole grains. Most people follow this diet plan due to environmental, health or ethical reasons but it is recommended to consult a health expert before starting this diet plan.
Paleo Diet:
It is also known as the caveman diet or paleolithic diet founded on the concept of eating similar to our progenitors like they did in the Paleolithic period. The emphasis is on the consumption of unprocessed and whole foods that used to be available for ancient humans like fish, fruits, lean meats, nuts, and seeds. There is no intake of grains, dairy products, legumes, added sugars, or processed foods. It is believed that this diet can help in building energy, overall body health, and weight loss.
Intermittent Fasting:
It focuses on the division of the day into specified intervals of eating and fasting periods. The 16/8 method is most commonly followed in which you have to keep fasting for 16 hours and then get 8 hours to eat food. It is important to provide a good diet and nutrition to your body during the eating hours so that you don’t feel lethargic during fasting.
What is a Balanced Diet:
The diet containing all the necessary nutrients within the normal range of daily calorie intake. It contains minerals, Proteins, carbohydrates, vitamins, fats and water. These are six basic nutrients that must be present in a person’s diet in order to live a healthy life. These nutrients are available in dietary sources such as carrots, green vegetables, fruits, rice, wheat, dairy etc. With eating a balanced diet, you are at lower risk of suffering from chronic diseases like diabetes type 2, obesity, and heart diseases, your nutrient absorption is also promoted, your weight is managed, your brain remains healthy and there is improved cognitive development, and the most important role played by balanced diet is the boosted gut health.
What is Nutrition?
The process through which food enters the body and is utilized to generate energy that helps in growth and development. The relationship between diet and nutrition is very interesting as the food we eat controls the way our body behaves. This study basically explains the way different nutrients provide nourishment to the body. These nutrients are present in food items that are consumed by us that’s why it is very important to maintain a healthy eating pattern so that your body remains healthy and free from diseases.
Nutrient:
The substance which gives nourishment and support is essential for the proper growth and maintenance of our body. When people talk about their diet, it generally refers to what they eat. But when people talk about their nutrition, it refers to what they are getting from the food they eat. We should consume healthy food to get good nutrition. Diet and nutrition must be managed side by side. One should eat those foods that help to maintain a healthy life. You can either follow a diet plan or just eat healthy food without following a specific plan.
Role of a Balanced Nutrition and Diet in maintaining a healthy life:
When you are following a diet plan, you are supposed to eat food according to that plan. A diet plan is basically a follow-up routine consisting of list of food items. All the foods in the list form a balanced diet and fulfill the nutritional requirement of your body by only allowing you to take normal values of daily calorie intake. Both solids and liquids are included in the diet.
What are the essential nutrients?
These are those nutrients that are necessary for the maintenance of a healthy life. These can be consumed through diet and are available in both plant and animal sources. A balanced diet consists of six essential nutrients that are:
1. Vitamins:
These micronutrients are of two main types, the Fat-soluble vitamins A, K, D and E the Water-soluble vitamins C and B. There are different sources of these vitamins like fruits, lean proteins, and vegetables. The functions of vitamins include Immune boosting power, prevention of diseases and infections, strengthening of bones and teeth, aiding nervous system and brain functioning. Each type of vitamin has its specific function that is necessary for the proper functioning of the body.
For instance, vitamin A is very crucial for good vision, improved health of skin and mucous membranes and good immune function. Vitamin D assist in regulating phosphorus and calcium level in the body while improving bone health. Vitamin E acts as a strong antioxidant that protects the body from oxidative damage. Vitamin K prevents excessive bleeding by helping in blood clotting and it also provide benefits to bone and heart health. Vitamin B is involved in keeping a healthy brain, production of red blood cells, and energy production. Vitamin C is very important for healthy immune system and it helps in healing of wounds, collagen synthesis, antioxidative functions and iron absorption.
2. Minerals:
Minerals are a class of micronutrients that are divided into major and trace minerals. The Major minerals include magnesium, phosphorus, sulfur, calcium, potassium, sodium, and chloride. The trace Minerals include zinc, manganese, selenium, iron, chromium, molybdenum, iodine, and fluoride. The sources of minerals include milk, meat, leafy vegetables, fruits, whole grains, egg yolk, Poultry, seafood, iodized salt, legumes, beans, nuts and seeds. Minerals perform various functions in the body such as water and electrolyte balance, improve the health of bones, maintain skin, nails, and hair, helping in blood clotting, strengthening the immune system, preventing tooth decay, and controlling blood pressure.
All the minerals have special functions individually calcium is essential for healthy bones and teeth, iron is needed for red blood cell formation and oxygen transport, potassium helps in the balancing of fluids and muscle and nerve functions, magnesium regulates blood pressure and supports bone health, zinc supports wound healing and immune functions, sodium maintain pH and electrolyte balance, selenium is a powerful antioxidant and iodine is crucial for thyroid hormone production and regulation of growth and metabolism.
3. Water:
Water is the most essential liquid nutrient necessary for life. Without water, man can only survive for few days and a little dehydration can cause impaired mental and physical functioning. The role of water in the human body is to prevent constipation, keep your body hydrated, help in removing toxins from the body, allow lubrication, act as a shock absorber, transport nutrients, regulate body temperature, assist in digestion and metabolism, balance fluids in the body, support circulation, providing optimal brain function, improving skin health, lubrication of joints, management of weight, maintain proper functioning of kidneys, and to prevent muscle cramps.
Water is an essential component of diet and nutrition and it must be consumed in recommended amounts by a person daily. Normally, a person should take 8 glasses of water a day but the requirements by each individual may vary according to lifestyles, diet, weight, location, body type, health status and various other factors.
4. Fats:
Fats or lipids are very important for maintaining a healthy body but they must be consumed within a specific range because their high levels are threatening for human health. The sources of fats include dairy products, milk, fish, nuts and seeds, and vegetable oils. The functions of fats in the human body are to help in muscle movement, improve brain functions, vitamin and mineral absorption, production of hormones, boost immunity, blood sugar, and blood clotting, maintain of cell system, store energy in body cells, protect and insulation of vital organs, maintaining body temperature, absorption of nutrients in the body, supporting the fluidity and integrity of cell membranes, improving the brain function and cognitive functions.
5. Proteins:
They are macronutrients which our body cells need to maintain a healthy life. They have so many important functions in our body such as the production of hormones and antibodies, fuel for tissues and cells, and development and growth of hair, bones, skin, and muscles. Proteins are the building blocks of tissues essential for their repair, growth, and maintenance, They act as the enzymes needed for performing different chemical reactions in the body, support the storage and transport among various parts of the body, boost the immune system and act as good source of energy for the body. The sources of proteins are red meat, poultry, eggs, beans and legumes, dairy products, soy and nuts, grains, fish, and seafood.
6. Carbohydrates:
They are starches or sugars which give energy to the body cells and tissues. These are of two types: complex and simple. It is recommended to increase the intake of complex carbohydrates while the simple carbohydrates such as pasta, rice and bread should be taken in limited amounts. The sources include brown rice, vegetables, oatmeal, fruits and barley, whole grain, baked bread, pasta and baked goods.
The functions of carbohydrates in our body are very important including improved brain function, strengthened nervous system, energy boosters, help in the proper functioning of the digestive system, useful for improving the immune system, providing fuel for muscles, help in protein sparing so that the proteins could easily perform their functions in the body, regulating blood sugar levels, regulation of hormones in the body, helpful in fat metabolism, and absorption mineral and vitamin absorption.
The human body requires all of the six essential micro and macronutrients including water to maintain a healthy life. Those who have a deficiency of any of these nutrients must start taking them in supplement form but with the advice of a doctor or any health consultant. A healthy life can exist in a healthy body which can be achieved by eating a balanced diet including all the basic nutrients. Diet and nutrition are the main aspects of human health and they must be taken care of seriously. When the question arises that what is a balanced diet, the best answer is a diet that contains all the essential nutrients in proper amounts so that the deficiency or excess of any nutrient does not take place in the body.
