The Relationship between Diet and Health
The Relationship between Diet and Health
Dietary Components and Their Role
- We all need to consume certain macronutrients: carbohydrates, proteins, and fats. These macronutrients provide us with the energy (calories) our bodies need to function.
- There are also micronutrients which we need in smaller amounts: these include vitamins and minerals.
- Water is a vital nutrient, making up about 60% of our bodies. It has numerous roles including maintaining body temperature and aiding digestion.
Balanced Diet
- A balanced diet involves consuming the right quantities of various food groups.
- It supports overall health and helps prevent diseases such as obesity, heart diseases, type 2 diabetes, tooth decay and some cancers.
- The Eatwell Guide by Public Health England gives us a good idea of how to balance our meals to obtain all necessary nutrients.
Malnutrition
- Malnutrition refers to any condition caused by excess or deficient food energy or nutrient intake.
- Undernutrition leads to weight loss, and in severe cases, can lead to diseases like kwashiorkor (protein deficiency) or rickets (vitamin D deficiency).
- Overnutrition usually results in overweight and obesity, increasing the risk of various health issues such as heart disease, high blood pressure and type 2 diabetes.
Special Dietary Needs
- Some individuals may require a modified diet due to a variety of factors including illnesses, allergies, pregnancy, age, or lifestyle choices (like vegetarianism).
- They may need more or less of certain nutrients, or might have to avoid certain foods completely.
Importance of Fibre in Diet
- Dietary fibre helps maintain a healthy digestive system. It might help reduce the risk of heart disease, type 2 diabetes, and some cancers.
- Good sources include starchy foods (particularly wholegrain varieties), fruits and vegetables, and beans and lentils.
Salt and Health
- While a small amount of salt is necessary for body functions, excess intake can raise blood pressure, which increases the risk of heart disease and stroke.
- Nutrition labels often use high, medium, and low summaries for salt: high is more than 1.5g salt per 100g (or 0.6g sodium), low is 0.3g salt or less per 100g (or 0.1g sodium).
Sugar and Health
- Sugar is a type of carbohydrate. When eaten in excess, it can contribute to weight gain, tooth decay and increase the risk of heart disease.
- Aim to limit consumption of foods and drinks high in sugars (e.g., sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits, and some types of yoghurt).
Alcohol and Health
- Alcohol is a source of additional calories and when consumed in excess, can lead to weight gain, liver disease, certain types of cancer, and other health issues.
- The UK Chief Medical Officer’s advice is to drink no more than 14 units of alcohol a week, spread evenly over 3 or more days.