What is Nutrition?

Nutrition refers to the process by which food is consumed and utilized to promote overall well-being by supporting growth, metabolism, and energy production. It considers the nutritive value of foods and recognizes that different age groups require tailored nutrition. The quality and quantity of food are vital to maintaining developmental health and supporting daily activity. Proper nutrition helps prevent degenerative conditions and is influenced by economic, physiological, social, and cultural factors. These elements collectively shape health from an individual to a community level, impacting both development and vitality.

How does nutrition help us?

• Understanding how good nutrition protects you is key to maintaining overall health. Proper nutrition shields the body from negative consequences like chronic illnesses, obesity, and poor immune function.
• Familiarity with nutrition language and concepts helps individuals make informed food choices, ensuring a diet that sustains the body’s needs. Nutrition is about cultural traditions and individual differences, allowing people to adopt healthy eating habits that align with their food favorites.
• The food you consume impacts your health, energy levels, and overall well-being by supporting vital bodily functions.
• The human body is built and maintained through nutrients obtained from various sources:
  • Water: Approximately 60-70% of body weight; essential for all cellular functions.
  • Fat: Makes up about 15-25% of body weight (varies with gender and body composition); stores energy and insulates the body.
  • Carbohydrates: Typically 1-2% of body weight; a primary energy source.
  • Proteins: Comprise around 15-20% of body weight; vital for muscle, tissues, and enzymes.
  • Vitamins and Minerals: Although less than 1%, they are critical for metabolic processes, bone health, and immunity.

What does nutrition do?

Nutrition provides essential support for life by supplying energy, repairing tissues, and maintaining overall health. All living things need food and water, and without adequate intake of nutrients, health can deteriorate. A lack of proper nutrients can lead to severe consequences, such as:

• Calcium deficiency: Causes weakened bones that may bend or break.
• Vitamin C deficiency: Results in bleeding gums and poor wound healing.
• Iron deficiency: Reduces the blood’s ability to carry oxygen, leading to fatigue and weakness.

The World Health Organization (WHO) reports on Indian health through various assessments and publications focusing on issues like nutrition, maternal and child health, communicable and non-communicable diseases, and healthcare system effectiveness. These reports often address challenges like malnutrition, high disease burden, and health inequities across regions. The WHO collaborates with the Indian government and local health organizations to support public health initiatives, develop health policies, and monitor progress in meeting global health targets like the Sustainable Development Goals (SDGs)

Nutrient-rich foods

Nutrient-rich foods provide essential vitamins, proteins, minerals, and other beneficial compounds needed for optimal health. These foods deliver high nutrient density without excessive calories, supporting bodily functions, boosting immunity, and preventing chronic diseases.

Examples of nutrient-rich foods include:

• Fruits and Vegetables: Leafy greens like spinach, kale, and broccoli, as well as fruits such as blueberries, oranges, and apples, rich in vitamins, antioxidants, and fiber.
• Lean Proteins: Fish (e.g., salmon, rich in omega-3 fatty acids), chicken, and legumes like lentils provide amino acids for muscle repair and maintenance.
• Whole Grains: Brown rice, quinoa, and oats offer fiber, B vitamins, and minerals to support digestion and heart health.
• Nuts and Seeds: Almonds, chia seeds, and flaxseeds are packed with healthy fats, protein, and essential nutrients like magnesium.
• Dairy and Dairy Alternatives: Milk, yogurt, and fortified plant-based options provide calcium and vitamin D for bone health
• Healthy Oils: Olive oil and avocado oil contain monounsaturated fats that promote heart health.

Incorporating a variety of these nutrient-rich foods into daily meals helps maintain a balanced diet, supports energy levels, and promotes overall well-being. Eating nutrient-dense foods minimizes the risk of nutrient deficiencies and chronic conditions like obesity, diabetes, and cardiovascular disease. Combining nutrient-rich foods with proper hydration and an active lifestyle further enhances health benefits.