Introduction
Food is any nutrient-rich material consumed or absorbed by an organism to sustain life and growth. This includes carbohydrates, fats, proteins and vitamins which are essential for human wellbeing.
Food comes primarily from plants and animals, which use sunlight and other energy in photosynthesis to produce carbohydrates, proteins and fats. Animals and plants feed off each other through reciprocal exchanges of nutrition – this cycle of exchange being known as the food chain.
Foods come in many forms, such as meats, vegetables, grains and dairy products. These are generally divided into five major food groups according to their nutritional composition: milk/other dairy products; grains; vegetables & fruits; protein-rich foods; fats/oils.
Eating a variety of foods from each group helps to promote health and prevent chronic disease. Aim for an even spread of fruits, vegetables, whole grains, legumes and nuts along with lean meats and fish for maximum nutritional benefit.
A balanced diet should include foods with too much saturated and trans fats, sugars and salt. Furthermore, make sure you get enough fibre, iron and protein from food sources.
Fruits and vegetables are essential components of a nutritious diet, providing essential nutrients like potassium, vitamins A and C as well as antioxidants. Vegetables also boast high amounts of soluble fibre which has been known to benefit heart health by helping reduce cholesterol levels.
Grains are an integral part of a healthy diet, providing the body with carbohydrates for energy and building tissues. Examples of grains include bread, pasta, cereals and grits.
Consuming whole grain instead of refined grains can reduce the risk of diabetes, heart disease and obesity. It may also have other beneficial effects such as managing blood pressure and lowering cholesterol.
Nuts and seeds are great sources of protein, fibre and vitamins A, B and E. They make for a nutritious addition to any diet as they can be enjoyed raw or cooked in various ways.
Vegetables, beans and pulses are essential components of a balanced diet, providing essential minerals and vitamins essential for good health – particularly beneficial to children and adolescents.
Meat and fish are essential components of a nutritious diet, as they contain protein, Vitamins A, B, D and E, zinc, selenium, potassium and omega-3 fatty acids. When selecting meat or fish to consume, opt for grass-fed products which tend to have less saturated fat content.
Beans and peas are beneficial to the body as they contain plenty of fibre and are low in saturated and trans fats. Furthermore, these legumes offer great sources of iron, magnesium and phosphorus.
Eggs are an essential dietary component, providing protein, vitamin D and calcium. They can be enjoyed in many ways – from boiled to scrambled or deviled; to fried and baked.
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