Nutrition in humans is the science of food, and how it affects health. Specifically, it deals with the role played by different types of food in growth, repair of body tissues and metabolism.1 These food items are known as nutrients. Nutrients are broadly divided into macronutrients and micronutrients.
Macronutrients are needed by the body in large quantities, and they include Carbohydrate, Fat, Protein, and dietary fiber; while micronutrients, which are vitamins and minerals such as iron, calcium, potassium, etc. are needed in small quantity.2
Water is also very important as a nutrient. Diet, on the hand comprises the combination of macronutrients and micronutrients, including dietary fiber that a person frequently consumes. Dietary fiber is not usually broken down to supply energy, or play other roles like seen with macronutrients. It helps in digestion of food, and is very useful in protecting humans from many non-communicable diseases.3
Diet, is very key in achieving a healthy, and long happy life. In this regard, diet can be broadly classified as healthy or unhealthy.
Healthy Diet
Healthy diet is the combination of nutrients that protect the body from harmful effects of certain food items we consume excessively, or inadequately. This type of diet has been found to protect individuals against common non-communicable diseases.
Healthy diet, significantly contributes to prevention of overweight/obesity, which also is a risk factor for developing non-communicable diseases such as diabetes and hypertension. World Health Organization recommends eating of lots of vegetables and fruits; and minimizing intake of fat, salt and sugar.
Foods such as beans, legumes, lentils, whole grains, unsaturated fat as contained in lean meat, poultry and fish are also recommended.4 Recommended healthy diet, specifically for preventing or controlling hypertension is known as “Dietary Approach to Stop Hypertension (DASH)”. It was put forward by the U.S. National Heart, Lung, and Blood Institute (NHLBI).
DASH diet contains vegetables, fruits, lean protein, whole grains, legumes, nuts, and low-fat dairy products. This also provides the required potassium intake, which assists in preventing hypertension.5
Unhealthy Diet
Unhealthy diet is that which has food items that could result in harm to the human body. In most cases, it could predispose one to development of non-communicable diseases, and lead to more complications of already existing health condition.
Unhealthy diet could also lead to infection. High intake of saturated fat such as fatty meat, butter and margarine that have high content of bad cholesterol and lipids are unhealthy. Trans-fats, also called hydrogenated or partially hydrogenated fats are liquid vegetable oils which have been processed to make them solid.
Trans-fats are frequently found in processed food such as fried food, pizza and pies. These processed food items frequently contain high quantity of salt, and sugar; hence the consumption should be minimized.5,6 Continued consumption of unhealthy diet could lead to overweight and obesity.
These are in turn risk factors for cardiovascular diseases, diabetes mellitus, hypertension, and cancers.7 On the other hand, insufficient consumption of nutrients, including micro nutrients could lead to malnutrition and associated complications, such as weight loss and reduced immunity.
Inadequate consumption of iron could lead to anaemia, while inadequate consumption of calcium and Vitamin D in old age could lead to bone loss and pathological fracture.8
REFERENCES
- Park K., (2013). Parks Textbook of Preventive and Social Medicine. 22nd Edition. M/S Banarsidas Bhanot, Japalpur, India
- Obionu C (2018). Guide to Tropical Public Health and Community Medicine, 1st Edition. Ezu Books Ltd, Enugu, Nigeria.
- Oxford Paperback Reference (2002). Concise Medical Dictionary, 6th Edition. Oxford University Press, New York, United States of America.
- https://www.who.int/europe/news-room/fact-sheets/item/a-healthy-lifestyle—who-recommendations (accessed, 06/07/2023)
- https://prescribinglifestyle.com/the-seven-pillars-of-lifestyle-medicine (accessed, 06/07/2023)
- World Health Organization. HEARTS. Technical package for cardiovascular disease management in primary health care. Healthy-lifestyle counselling. World Health Organization, Geneva, Switzerland, 2018.
- World Health Organization. Healthy diet fact sheet. WHO, Geneva, Switzerland, 2015. http://www.who.int/mediacentre/factsheets/fs394/en/
- World Health Organization. Active Aging, A Policy Framework. WHO, Geneva, Switzerland, 2002.
