Nutrition Encyclopedia

Nutrition, at its core, refers to the study of nutrients present in food items, how our bodies process these nutrients, and how they sustain life by promoting growth, repair and maintain overall health.

It revolves around the understanding of what we consume (be it solid food or fluid), why we consume it, how our body utilizes it and how it influences our state of health.

The science behind nutrition underscores not just what we eat but also the frequency, quantity and combination in which food is consumed. It provides insights into dietary patterns that can prevent or manage diseases while enhancing vitality.

The Paramount Importance of Nutrition

Nutrition walks hand in hand with survival; however, its impact runs far deeper than just sustaining life. Quality nutrition serves as an architect for holistic well-being-creating robust physical health while simultaneously nurturing emotional stability.

It plays an instrumental role in all bodily functions; from powering day-to-day activities to ensuring smooth cellular operations. Without optimal nutrition comes compromised immunity leading towards disease susceptibility.

Moreover, nutritional deficits can influence mood regulation causing ripple effects on mental wellness. Understanding these connections empowers us to make informed choices impacting not only our lifespan but also ‘health-span’-the period during which one lives free from chronic diseases.

A Sneak Peek into this Encyclopedia

This encyclopedia will serve as your ultimate guide through the captivating world of nutrition—from basic concepts such as macro- & micronutrients all the way up to specialized diets & nutritional plans for different life stages or certain health conditions.

You can look forward to unravelling some commonly held myths about dieting along with being introduced to superfoods that hold untold benefits for your body.

Succinctly—whether you’re an aspiring student or simply someone interested in enriching their understanding about what goes onto their plate—we’ve got something substantial brewing here!

So buckle up as we venture together through this enlightening journey towards achieving supreme nutritional wisdom!

The Basics of Nutrition

A Deeper Insight into Macronutrients: Proteins, Carbohydrates, and Fats

Macronutrients form the cornerstone of our dietary needs. They are the compounds that provide us with energy, aptly named for their large presence in our diets.

Proteins, carbohydrates, and fats each have unique roles within the body. Proteins are the building blocks of life; they function in repairing tissues, forming antibodies that battle infections, acting as enzymes catalyzing biochemical reactions and supporting growth.

Sources include meat, dairy products, legumes and grains with recommended intake varying depending on age, sex and physical activity but roughly estimated as 50g per day for an average adult. Carbohydrates primarily serve as an energy source.

They are categorized into simple sugars (found in fruits and milk), complex carbohydrates or starches (found in breads and cereals), and dietary fiber (found in beans and whole grains). The recommended daily intake is about 130 grams for both adults and children

Fats often bear a negative paradigm but are essential nonetheless. Fats assist nutrient absorption, hormone production and provide a concentrated source of energy.

Dietary sources of fats encompass oils, butter or margarine spreads derived from plants or animals. An adult should aim to get 20 to 35% of calories from fats.

Micronutrients: Vitamins & Minerals – Smaller but Significant

The micronutrient umbrella covers numerous vitamins & minerals which while required only in minor amounts play major roles across a spectrum of biological functions.

Vitamins are biologically potent organic compounds which our bodies cannot synthesize adequately thus necessitating their dietary incorporation. They partake in various physiological activities including wound healing(Vitamin C), maintaining vision(Vitamin A) & calcium absorption(Vitamin D).

Sources include fruits(Good Vitamin C sources), green leafy vegetables(rich in B-vitamins) & dairy products(highly enriched with Vitamin D). Minerals such as calcium(for bone health), iron(blood formation) & potassium(heart health) are chemical elements vital to multiple bodily functions.

While some like sodium occur abundantly others like iodine exist only trace amounts yet their deficiency can cause serious health complications. Common sources could be cheese(for calcium), spinach(rich iron source) & bananas(a potassium powerhouse).

Water: The Essential Nutrient

Often underestimated due to its ubiquity water is indeed a superlative nutrient warranting keen attention. In every cell’s cradle within the human body lies water residing dominantly facilitating various metabolic reactions besides its key roles like temperature regulation by sweat evaporation from skin surface or solute transportation through blood plasma across organs via capillaries .

It’s advised an average male consume approximately 3 liters while females consume around 2 liters daily to compensate for losses via urination , perspiration etc thus maintaining optimal hydration -a prerequisite for survival.

Digestion & Absorption of Nutrients

In the grand theatre of physiological operations, digestion takes center stage. It is a complex, yet beautifully orchestrated process involving multiple organs and systems in the body.

The Intricate Process of Digestion

Initially, digestion commences in the oral cavity where food substances are mechanically broken down by mastication and chemically processed by salivary enzymes.

The bolus of food then travels down the esophagus into the stomach where it is subjected to a bath of gastric juices that further break down its structure.

This semi-liquid mass called chyme, carrying both macro and micronutrients, moves into the small intestine for further digestion. Here we find an array of digestive enzymes produced by the pancreas and small intestinal cells themselves that act upon carbohydrates, proteins, and fats to reduce them to their most fundamental units: simple sugars from carbohydrates; amino acids from proteins; glycerol and fatty acids from fats.

The Benevolent Host: How Nutrients are Absorbed in the Body

Upon reaching this final stage of deconstruction within the small intestine’s duodenum section, these nutrient molecules are ready for absorption. An intricate network of villi and microvilli – minute finger-like projections lining the gut wall – increases its surface area immensely thereby enhancing nutrient absorption capabilities.

Proteins and carbohydrates predominately enter the blood stream directly while fats take a detour via lymphatic fluids before making their way into systemic circulation. Micronutrients like vitamins and minerals follow diverse paths depending on their specific characteristics.

While water-soluble vitamins such as B-complex vitamins & vitamin C are absorbed along with water in intestines directly into blood-stream; fat-soluble vitamins A,D,E,K hitch a ride with dietary fats for absorption.

Minerals also exhibit varied routes – some require certain pH conditions or specific transport molecules to aid their journey across gut membrane into our system.

Factors Influencing Absorption: Setting The Stage For Optimum Nutrient Uptake

The process of nutrient absorption is not merely passive; it’s influenced by a series factors both intrinsic & extrinsic in nature. Some factors include physiological state (age or health condition), composition & timing of meals (combination or sequence), presence/absence phytates or oxalates that may hinder mineral uptake etcetera.

Moreover, gut health significantly impacts nutrient assimilation wherein maintaining healthy gut flora aids digestion process prompting optimum uptake whereas various gastrointestinal disorders could lead to malabsorption issues causing nutrient deficiencies despite appropriate intake levels.

Hence understanding these factors becomes pivotal for designing personalized diet plans ensuring optimal nutrition status for individuals with unique biological profiles.

The Spectrum of Specialized Diets: A Panorama of Possibilities

Specialized diets have surged to prominence in our contemporary society, offering a varied spectrum of nutrition plans designed to cater to individual health requirements, ethical beliefs, or lifestyle preferences.

These diets are not simply about weight loss or gaining muscle mass; they form an integral part of many people’s identities and philosophies. The popularity of these specialized diets lies in their versatility.

Each diet provides a unique take on nutritional intake, with every plan specifically tailored for different health outcomes and personal beliefs. They serve as a testament to the fact that when it comes to nutrition, one size certainly does not fit all.

Decoding Diet Philosophies: Veganism, Ketosis and Paleo

Among the plethora of diets that have gained popularity over the years, let us delve into three distinct ones: Veganism, Keto and Paleo. Veganism is more than just a diet; it is a lifestyle choice rooted in compassion for all living beings.

Vegans eschew all animal products from their diet including meat, dairy products, eggs and even honey. The purpose here is twofold — promoting animal rights and reducing environmental impact.

The Ketogenic (Keto) diet revolves around the principle of high fat and low carbohydrate intake. This forces your body into ketosis where fat becomes the primary source of energy instead of glucose from carbohydrates.

Paleolithic (Paleo) diet urges you to eat like our hunter-gatherer ancestors did — lean meats, fish, fruits, vegetables and nuts while steering clear from processed foods and grains.

Its objective lies in promoting optimal health by aligning our modern dietary habits with those ingrained in us by evolution.

Unraveling Nutritional Nuances: Approaching Specialized Diets Intelligently

While adopting any specialized diet plan requires commitment and adjustment; understanding its nutritional implications is paramount for long-term health benefits.

Vegetarians need to ensure adequate protein intake since meat is often a major protein source for many people which isn’t included in veganism.

Essential nutrients like Vitamin B12 which are primarily found in animal products need supplementation. For those adhering to a Keto regimen must monitor their micronutrient intake diligently especially electrolytes since avoiding carbohydrates can lead to deficiencies due to lack of fruits and starchy vegetables consumption leading to ‘keto flu’.

In contrast Paleo followers need not worry about macronutrient balance but should be mindful about Vitamin D & calcium deficiencies stemming from dairy exclusion as well as fibre input given no grain consumption.

Navigating through these specialized diets isn’t always easy but with understanding comes mastery indeed – guiding us towards making informed nutritional decisions thus fostering overall wellbeing.

Dietary Guidelines & Food Pyramid/Plate Models

In the intricate history of dietary guidance, the food pyramid has been a significant symbol. The advent of this model can be traced back to Sweden in 1974, where it was devised as an easy-to-understand visual representation to educate individuals on balanced dieting.

The Emergence and Evolution of Nutritional Guidance

In 1992, the United States Department of Agriculture (USDA) introduced their iteration known as ‘Food Guide Pyramid.’ This pyramid prioritized grains at its base, suggesting a high consumption and progressed upwards with vegetables and fruits, meat and dairy products, with fats and sweets occupying the topmost position indicating their bare minimum necessity. However, growing nutritional research led to a critical reassessment of this model.

It was argued that lumping all fats into one category overlooked differential health impacts between unhealthy saturated and trans fats versus healthy monounsaturated and polyunsaturated fats. Similarly, treating all proteins or carbohydrates alike glossed over substantial differences within these groups.

Current Recommendations by Health Organizations

Recognizing these nuances in nutritional science has led to revised guidelines from health organizations worldwide. Among them is USDA’s ‘MyPlate’ model introduced in 2011 which replaced the former ‘Food Guide Pyramid.’

This model presents a plate divided into four sections: fruits (20%), vegetables (30%), grains (30%) and protein (20%), with a separate smaller circle representing dairy.

Each section holds its own significance; fruits are rich in fiber and essential vitamins; vegetables are loaded with vitamins C & K, potassium, fiber, etc., grains provide essential carbohydrates for energy whereas proteins are necessary for growth repair functions; dairy is crucial for calcium intake which promotes bone health.

The World Health Organization (WHO) also extends similar recommendations emphasizing regular intake of fruits, vegetables to minimize obesity risk while restricting free sugars below 10% of total energy intake daily.

They also underscore reduced sodium consumption for lowered blood pressure risks. Drawing from these guidelines helps us realize our nutritional goals based on individual dietary needs which can considerably vary around factors like age or pre-existing health conditions.

Nutrition through Life Stages: A Journey from Cradle to Twilight

Prenatal & Infant Nutrition: Setting the Stage for a Healthy Life

The journey of nutrition begins even before conception, during the prenatal stage. Maternal nutrition plays a crucial role in influencing fetal growth, development, and health outcomes later in life.

Nutrients such as folic acid are essential to prevent neural tube defects, while iron aids in the prevention of anemia.

During infancy, breast milk is highly recommended due to its optimal blend of nutrients and antibodies which bolster the baby’s immune system. Weaning is another critical phase where infants are gradually introduced to solid foods alongside breast milk or formula.

This period necessitates careful selection of nutrient-dense foods to cater for rapid growth and development. High-quality proteins, fruits, vegetables, and grains should form part of an infant’s diet to meet their nutritional needs.

Childhood & Adolescent Nutrition: Fueling Growth and Development

Childhood is a time of steady growth and thus requires balanced and consistent nutrition. Children need adequate amounts of carbohydrates for energy coupled with ample proteins for muscle development.

Vitamins A, C and D along with minerals like calcium are essential for healthy bone growth while iron contributes towards cognitive development. Adolescence ushers a period characterized by rapid physical growth and hormonal changes which accentuate nutritional needs particularly proteins, iron (especially in girls), calcium and vitamin D.

However, this stage often witnesses erratic eating habits or unhealthy food choices which may lead to nutritional deficiencies or obesity—a concern that has global implications today.

Adult & Elderly Nutrition: Preserving Health while Aging Gracefully

In adulthood, maintaining a balanced diet becomes paramount for overall health maintenance as well as prevention of chronic diseases such as heart disease or diabetes.

Portion control gains emphasis since metabolic rate tends to decline causing excess calories to be stored as fat—leading towards obesity risk increase. Consuming varied nutrients through different food groups can ensure adults remain vibrant while aging gracefully.

Elderly nutrition demands special attention due to age-related physiological changes like decreased appetite or reduced nutrient absorption capability making them prone towards malnutrition risk increase. Their diet should be rich in fiber (to aid digestion), high-quality protein (for muscle mass preservation), calcium & vitamin D (for bone health) along with B-vitamins that support cognitive function intactness.

Nutrition for Health Conditions: The Art of Healing through Diet

Diabetes: Balancing Your Body’s Sugars

Diabetes, a chronic health condition that affects the body’s ability to use glucose effectively, is intricately linked with nutrition. People with diabetes must give scrupulous attention to their food intake to maintain stable blood sugar levels.

Consuming meals and snacks with a balance of protein, fiber-rich carbohydrates, and healthful fats is key.

Whole grains, lean proteins such as chicken or fish, avocados and olive oil are examples of foods that can help manage blood sugar levels. The Glycemic Index (GI) can also guide those with diabetes; it ranks carbohydrates according to their effect on blood glucose levels.

Lower GI foods cause less of a spike in blood glucose than high GI foods. Legumes, non-starchy vegetables like broccoli or spinach, and whole grains fall into the lower GI category while white bread or white rice are higher on the index.

Cardiovascular Diseases: Guarding Your Heart with Food

Nutrition plays a pivotal role in preventing and managing cardiovascular diseases – conditions which affect the heart and blood vessels – including coronary heart disease, hypertension (high blood pressure), stroke, among others.

A diet rich in fruits, vegetables, lean proteins like poultry and fish along with whole grains can significantly reduce one’s risk for these conditions by lowering cholesterol levels and stabilizing blood pressure. Avoiding trans fats (found in many processed foods) as well as limiting saturated fat intake is essential in maintaining good heart health by reducing LDL (“bad”) cholesterol levels.

Sodium reduction is equally crucial as high sodium intake has been correlated with hypertension. Choosing unsalted nuts over salted varieties or using spices instead of salt when cooking are prudent choices for heart health.

Cancer: Nourishing Shields Against Rogue Cells

Certain dietary changes may reduce your risk of developing cancer while supporting overall health. Antioxidant-rich foods offer protection against harmful free radicals within our bodies that can lead to cell damage – a precursor to cancer development. Berries such as blueberries or strawberries are robust sources of antioxidants along with leafy greens like kale or spinach.

Cruciferous vegetables like broccoli have been widely studied for their anti-cancer properties due to compounds called glucosinolates which break down during digestion into bioactive compounds known to inhibit cancer growth.

Furthermore limiting red meat consumption can mitigate colorectal cancer risks while consuming adequate fiber assists in maintaining proper digestive function thereby potentially reducing gastrointestinal cancers.

Superfoods & Functional Foods

Unraveling the Nomenclature: Superfoods and Functional Foods

The realm of nutrition is replete with terms that often carry varying connotations for different individuals. Two such terms, superfoods and functional foods, frequently surface in discussions surrounding optimal dietary practices.

Superfoods is a marketing term used to describe nutrient-dense foods that confer significant health benefits. The concept lacks a standard scientific or legal definition, but it generally refers to whole foods packed with high levels of essential nutrients and antioxidants.

Functional foods, on the other hand, bear a more specific connotation. Deriving its roots from Japan in the 1980s, this term denotes foods containing specific health-promoting elements above their basic nutritional value.

These elements may be naturally occurring or added during processing. The overarching principle is that these foods provide physiological benefits beyond mere sustenance.

Potent Gifts from Nature: Benefits and Examples

With an understanding of what superfoods and functional foods entail, it is equally crucial to elucidate their manifold benefits and provide tangible examples for clarity’s sake.

Superfoods often take center stage for their antioxidant prowess – agents that neutralize harmful free radicals in the body thereby preventing cellular damage associated with aging and chronic diseases like cancer and heart disease. For instance, blueberries are celebrated superfoods rich in vitamins C and K, fiber and potent antioxidants such as anthocyanins.

Similarly remarkable are functional foods known for their ability to enhance health beyond basic nutrition. An illustrative example would be fortified cereals enriched with vitamins B12 or D – nutrients particularly beneficial for vegans or those at risk of osteoporosis respectively.

Omega-3 enriched eggs also fall within this category – the result of feeding hens a diet high in omega-3 fatty acids – an essential nutrient known to promote cardiovascular health.

Both superfoods and functional foods offer unique ways to augment our diets’ quality – whether through nature’s bounty or human innovation – thus demonstrating their critical roles within our nutrition encyclopedia.

Nutrition Myths Debunked

Unraveling the Fabric of Nutritional Fallacies

Many myths circulate within the realm of nutrition, often leading to misconceptions about food and diet that can misguide people in their pursuit of healthy living.

These myths, perpetuated by unverified sources or outdated science, tend to create distorted perceptions about what constitutes a nutritious diet. The first myth we encounter frequently is the concept that eating late at night leads to weight gain.

While it’s true that excessive caloric intake at any point in the day can lead to weight gain, it isn’t specifically tied to nighttime eating. What matters most is your overall caloric consumption and energy expenditure throughout the day.

Common Misconceptions about Food and Diet

Unmasking Dietary Delusions

Another prevalent misconception revolves around carbohydrates being inherently bad for weight loss. Carbohydrates are a primary source of energy for our bodies and are essential in a balanced diet.

It’s not carbohydrates per se that contribute to weight gain but rather an excess calorie intake overall. Misunderstandings also abound regarding protein consumption.

Many believe that high-protein diets can cause kidney damage in healthy individuals—a belief largely unfounded in scientific evidence. While those with pre-existing kidney conditions need to monitor their protein intake, research indicates healthy individuals can safely consume dietary protein without harming their kidneys.

Evidence-based Responses

A Rational Retort: The Language of Science

To dispel these myths, we turn towards science for evidence-based responses. Comprehensive studies show no significant relationship between the timing of food intake and weight gain or loss; instead, total calorie balance is pivotal towards managing body weight.

In terms of carbohydrate consumption, high-quality research has shown that low-carb diets aren’t inherently superior for weight loss than other dietary approaches when calorie intake is controlled for—in essence, it’s not about eliminating carbohydrates but moderating their consumption based on individual needs.

Concerning protein and kidney health—multiple reviewed studies have found no correlation between high-protein intake and kidney damage among people with normal kidney function. Thus underscoring the importance of relying on well-conducted scientific research rather than anecdotal evidence when constructing our understanding of nutrition.

The Future of Nutrition

Technological Advancements and Personalized Nutrition

The future of nutrition is poised on the cutting edge of science and technology, with advancements promising a more personalized approach to dietary health.

Genomic technologies are expected to play a major role in this revolution, providing deep insights into individual nutritional needs based on one’s genetic makeup.

Such precision nutrition could aid in the prevention of diet-related diseases and enhance overall health and longevity. At the same time, artificial intelligence is projected to inform the development of smart diets, using algorithms to tailor nutritional recommendations to each person’s unique physiology, lifestyle, preferences, and health goals.

Sustainable Diets for a Thriving Planet

Sustainability will be another defining feature of future nutrition as we grapple with the twin challenges of feeding an ever-growing global population and safeguarding our planet’s health.

This suggests a shift towards plant-based diets rich in grains, fruits, vegetables, legumes and nuts which are not only nutritious but also environmentally friendly.

The rise of urban farming technologies like vertical agriculture could also help ensure fresh produce is available year-round even in densely populated cities. Furthermore, advances in food engineering might make lab-grown meats a reality – offering a sustainable alternative without compromising on taste or texture.

Conclusion

Nutrition: A Lifelong Journey Towards Optimal Health

In this extensive exploration into the world of nutrition that has unfolded across several continents – from its fundamental principles to its application through different life stages – one truth remains resolute: Nutrition is more than just fuel for our bodies; it is a powerful tool that shapes our health outcomes across lifespan.

Embracing evidence-based nutritional advice can help us navigate effectively through an often confusing landscape filled with fad diets and misinformation. As we look ahead at an exciting future marked by technological innovation and sustainability concerns influencing our food choices, let us remember that good nutrition remains rooted in balance — consuming a diverse range of wholesome foods while appreciating the pleasurable aspects eating can bring.

Be inspired by this knowledge; use it not only to nourish your body optimally but also guide others towards better health decisions. Remember always — you are what you eat!

Food and nutrition For a Healthy Body and Mind

Eating a healthy balanced diet can help to prevent illness and will give you all of the energy and nutrients you need to keep active and maintain a healthy weight.

Find out how much of the different food groups you should eat and how they can benefit your health

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.

Most people should be able to get all the nutrients they need by eating a varied and balanced diet. If you choose to take vitamin and mineral supplements, seek advice where appropriate.

Fat-soluble vitamins

Fat-soluble vitamins (vitamin A, D, E and K) are mainly found in:

• animal fats
• vegetable oils
• dairy foods
• liver
• oily fish

While your body needs these vitamins to work properly, you don’t need to eat foods containing them every day.

Water-soluble vitamins

Water-soluble vitamins (vitamin C, the B vitamins and folic acid) are mainly found in:

• fruit and vegetables
• grains
• milk and dairy foods

These vitamins aren’t stored in the body, so you need to have them more frequently.

If you have more than you need, your body gets rid of the extra vitamins when you urinate.

Minerals

Minerals include calcium and iron amongst many others and are found in:

• meat
• cereals
• fish
• milk and dairy foods
• fruit and vegetables
• nuts

Minerals are necessary for 3 main reasons:

• building strong bones and teeth
• controlling body fluids inside and outside cells
• turning the food you eat into energy

Trace elements

Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals. They include iodine and fluorine.

Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.

Fats

Fat is essential to a healthy diet as it gives us energy and helps our bodies absorb vitamins and nutrients from the foods we eat. However, fats contain more calories than carbohydrates and protein so it’s important to limit how much you consume.

Eating too much fat too often can lead to weight gain and other health problems.

Unsaturated fats

Unsaturated fats can help to lower your blood cholesterol, reducing your risk of developing heart disease. They also provide your body with essential fatty acids, important for keeping your muscles, skin and other tissue healthy.

These types of fats are found in:

• oily fish – such as mackerel and salmon
• avocados
• nuts and seeds
• plant-based oils and spreads – such as olive and rapeseed

Saturated and trans fat

Saturated and trans fat raise the level of cholesterol in your blood, increasing your risk of developing heart disease. You’ll benefit from reducing your intake of these type of fats.

Saturated fats are found in:

• processed meat products – such as sausages and beef burgers
• butter and lard
• full-fat cream, milk and ice-cream
• hard cheese – such as parmesan and cheddar
• biscuits, cakes and pastries

Daily intake

The government recommends that:

• men should have 95g of fat (30g of saturates) in their diet each day
• women should have 70g of fat (20g of saturates) in their diet each day

Sugar

Sugar is a carbohydrate that provides the body with energy.

Some foods naturally contain sugar – such as fruit, vegetables, wholegrains and dairy foods. Other foods have sugar added to them in the manufacturing process. These are called free or added sugars.

Free sugars

Free sugars are found in:

• sweets and chocolate
• sugary drinks
• cakes and puddings
• ice cream
• breakfast cereals
• flavoured yoghurts

They’re also naturally present in:

• syrups
• honey
• fruit juices

Most of us eat too many food products containing free sugars. Ideally, no more than 5% of the energy we consume should come from free sugars. Currently, children and adults across the UK are consuming 2 to 3 times this amount.

Daily intake

The government recommends that:

• adults should have a maximum of 30g (roughly 7.5 teaspoons) of free sugar a day
• children aged 7 to 10 years – 24g (roughly 6 teaspoons)
• children aged 4 to 6 years – 19g (roughly 4.75 teaspoons)

Cutting down on free sugar

Foods that contain free sugars aren’t required as part of a healthy balanced diet, so you should try to eat these less often and in smaller amounts.

To do this, use food labels to choose items that are lower in sugar and swap:

• sugary breakfast cereals for plain cereals – such as plain porridge, wholewheat biscuit cereals, shredded wholewheat or no added sugar muesli
• flavoured or corner-style yoghurts for low fat, lower sugar yoghurts, adding fresh fruit for variety
• sugary drinks for water, lower fat milk, sugar-free drinks or tea and coffee

Sugary drinks account for a surprisingly large proportion of the daily sugar intake of both children and adults. Almost a third of the free sugars consumed by 11 to 18 year olds come from soft drinks.

Cereal bars often contain high levels of free sugars too, so remember to check the label.

Weight gain

Sugar is easy to consume in large quantities as it’s pleasant to taste. This means many people eat too much sugar and get more calories than they need.

If you consume more calories than your body needs, your body stores the energy as glycogen or fat in your liver, muscles and fat cells to use at a later time. This can lead to weight gain.

To prevent weight gain, and an increased risk of health problems like type 2 diabetes, reduce the amount of sugar in your diet overall. You should get most of the energy you need from starchy foods (potatoes, pasta and cereals) without the need to eat free sugars.

Tooth decay

When you eat sugar, the bacteria in your mouth produce acid. This acid dissolves the enamel on your teeth, causing tooth decay and cavities to form.

To prevent tooth decay caused by sugar in your diet:

• eat fewer sugary foods that stick to your teeth – such as sweets and dried fruits
• eat fewer sugary snacks between meals
• swap for sugar-free drinks – such as water or milk
• consume foods and drinks containing sugar at mealtimes

Sugars found naturally in fruits, vegetables and dairy are less likely to cause tooth decay. However, fruit juices contain a lot of sugar so should only be consumed at meal times.

Salt

The sodium found in salt is an essential nutrient used by your body to maintain blood pressure and regulate your nerves and muscles.

Sodium attracts and holds on to water in your blood.

If you consume too much salt, the volume of water in your blood increase leading to high blood pressure. If left untreated, you could be at risk of developing heart disease or a stroke.

Foods with added salt

During food preparation, cooking and manufacturing, salt is used as a preservative and flavour enhancer.

Most of us already get 3/4 of our daily intake from everyday food products – such as bread, breakfast cereal and ready meals. You don’t have to add much more to go over your daily limit.

Foods that are especially high in salt include:

• salt cured meat- such as bacon, ham, salami and gammon
• smoked meat and fish
• gravy granules, stock cubes and yeast extract
• savoury snacks
• salted and roasted nuts
• cheese
• soy sauce
• ready meals

Many people go over their daily intake just by eating these types of foods alone.

You should avoid eating too much of these too often. For a healthier option, choose lower salt versions or make your own.

Food labelling

Three-quarters of the salt we eat is already in the food we buy, so checking the label and choosing foods that are lower in salt is one of the best ways to cut down.

On food labels, there should be a figure for salt per 100g.

• 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)

Daily intake

The government recommends that:

• adults and children 11 years and older should have a maximum of 6g (1.5 teaspoons) of salt a day
• children aged 7 to 10 years – 5g (1.25 teaspoons)
• children aged 4 to 6 years – 3g (0.75 teaspoons)
• children aged 1 to 3 years – 2g (0.5 teaspoons)
• Babies under a year old – less than 1g (0.25 teaspoon)

Fibre

Fibre is an important part of a healthy balanced diet and is only found in foods that come from plants. Meat, fish and dairy products don’t contain any fibre.

Foods that contain fibre make you feel fuller for longer and can help digestion. There’s also evidence that eating the recommended amount of fibre can lower your risk of developing:

• heart disease
• stroke
• type 2 diabetes
• bowel cancer

There are 2 types of fibre, soluble and insoluble. Your diet should contain enough of each as they help your body in different ways.

Soluble fibre

Soluble fibre dissolves in the water in your digestive system and can help to reduce cholesterol and relieve constipation.

Good sources of soluble fibre include:

• grains – such as oats, barley and rye
• some fruit and root vegetables – such apples, bananas, carrots and parsnips
• beans and pulses

Insoluble fibre

Insoluble fibre doesn’t dissolve in water and passes through your digestive system without being broken down. It helps to move other foods through your gut, keeping your bowel healthy and preventing digestive problems.

Good sources of insoluble fibre include:

• cereals and wholegrains
• wholemeal bread and pasta
• brown rice
• potatoes with their skins on
• some nuts and seeds

Daily intake

The government recommends that:

• adults and children over the age of 16 should eat at least 30g of fibre a day
• children aged 11 to 16 years – about 25g
• children aged 5 to 11 years – about 20g
• children aged 2 to 5 years – about 15g

If you need to eat more fibre, introduce it gradually and drink plenty of fluid. A sudden increase can lead to bloating and stomach cramps.

Vitamins

A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly.

There are 2 types of vitamins, fat-soluble and water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are mainly found in foods that are high in natural fat – such as dairy, eggs and oily fish.

You don’t need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use.

Fat-soluble vitamins include:

• vitamin A
• vitamin D
• vitamin E
• vitamin K

Vitamin A

Vitamin A (also known as retinol) has several important functions, including:

• helping your immune system to fight infections
• helping your vision in dim light
• keeping your skin healthy

Good sources of vitamin A include:

• cheese
• eggs
• oily fish
• fortified low-fat spreads
• milk and yoghurt

Vitamin D

Vitamin D helps to regulate the amount of calcium and phosphate in the body, important for bone, teeth and muscle health.

Vitamin D is made by our skin from sunlight and is also found in small amounts in some foods.

Good sources of vitamin D include:

• oily fish – such as salmon, herring and mackerel
• red meat and offal – such as liver and kidney
• egg yolks
• fortified cereals, soya products and spreads

Since vitamin D is found in only a small number of foods. Everyone over the age of 5 should consider taking a supplement with vitamin D, especially over the winter. Therefore, everyone aged over one year – including pregnant and breastfeeding women – should consider taking a daily supplement containing 10 micrograms of vitamin D.

Between April and September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. They might choose not to take a vitamin D supplement during these months.

Some population groups (with very little or no sunshine exposure) will not obtain enough vitamin D from sunlight and are at greater risk of vitamin D deficiency. This includes:

• people who are seldom outdoors such as frail or housebound individuals and those who are confined indoors e.g. in institutions such as care homes
• people who habitually wear clothes that cover most of their skin while outdoors
• people from minority ethnic groups with dark skin such as those of African, African-Caribbean and South Asian origin

These people should take a daily supplement containing 10 micrograms vitamin D throughout the year.

Given the uncertainty of consistent sunshine in the northern hemisphere and the risks of exposing infants 0-6 months to the sun, it may be advisable for pregnant and lactating women to take a daily supplement throughout the year.

Staying safe in the sun

10 to 15 minutes of unprotected sun exposure is safe for all. After sunscreen is correctly applied, vitamin D synthesis is blocked.

Staying in the sun for prolonged periods without the protection of sunscreen increases the risk of skin cancer.

Vitamin E

Vitamin E is a powerful antioxidant that helps to:

• repair damaged cells and protect them from free-radicals
• keep your skin and eyes healthy
• strengthen your immune system

Good sources of vitamin E include:

• plant-based oils – such as olive and rapeseed
• nuts and seeds
• cereals and cereal products

Vitamin K

Vitamin K is important for healthy bones and blood clotting, an essential part of healing.

Good sources of vitamin K include:

• green leafy vegetables – such as broccoli and spinach
• plant-based oils
• nuts and seeds
• meat
• dairy products
• soya beans

Water-soluble vitamins

Unlike fat-soluble vitamins, you need to consume water-soluble vitamins more often. Your body can’t store these for future use and gets rid of any excess when you pass urine.

Water-soluble vitamins include:

• vitamin C
• B vitamins
• folic acid

They’re found in:

• fruit and vegetables
• grains
• dairy foods

Being water soluble, these vitamins can be lost or destroyed through heating, dissolving or exposure to air. To keep as many of these as possible, choose to steam or grill these foods instead of boiling (unless you’re making soups or stews with the liquid).

Vitamin C

Vitamin C (also known as ascorbic acid) helps to:

• protect and keep cells healthy
• maintain healthy connective tissue
• heal wounds

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:

• citrus fruit – including oranges and grapefruit
• red and green peppers
• potatoes
• strawberries, blueberries and blackberries
• green leafy vegetables – such as broccoli and brussels sprouts

Vitamin B1 (thiamin)

Thiamin is also known as vitamin B1. It helps the other B vitamins to break down and release energy from food and keep your nervous system healthy.

Thiamin is found in most types of food. Good sources include:

• meat and fish – such as pork and trout
• vegetables – such as peas, asparagus and squash
• fresh and dried fruit
• eggs
• wholegrain breads
• some fortified breakfast cereal

Vitamin B2 (riboflavin)

Riboflavin is also known as vitamin B2. It helps to keep your skin, eyes and nervous system healthy and release energy from the food you eat.

Good sources of riboflavin include:

• milk
• eggs
• fortified breakfast cereals
• rice

Vitamin B3 (niacin)

Niacin is also known as vitamin B3. It helps to release energy from the foods you eat and keep your skin and nervous system healthy.

There are 2 forms of niacin – nicotinic acid and nicotinamide – both of which are found in food.

Good sources of niacin include:

• meat
• fish
• wheat flour
• eggs
• milk

Pantothenic acid

Pantothenic acid helps to release energy from the food we eat. It’s found naturally in most meats, vegetables and wholegrains, including:

• chicken and beef
• potatoes
• tomatoes and broccoli
• kidney
• eggs
• wholegrains – such as brown rice and wholemeal bread
• porridge

Vitamin B6 (pyridoxine)

Pyridoxine is also known as vitamin B6. It helps the body to:

• use and store energy from protein and carbohydrates in food
• form the substance that carries oxygen around the body (haemoglobin) in your blood

Good sources of vitamin B6 include:

• lean meat – such as chicken or turkey
• fish
• whole cereals – such as oatmeal, brown rice and wholegrain bread
• eggs
• vegetables
• soya beans
• peanuts
• milk
• potatoes

Vitamin B7 (Biotin)

Biotin is also known as vitamin B7 and is only needed in small amounts. It helps your body process (metabolise) fat.

As the bacteria in your bowel make biotin, you may not need any additional biotin from your diet. However, it’s still important to eat a healthy and varied diet.

Vitamin B12

Vitamin B12 helps your body:

• make red blood cells and keep the nervous system healthy
• release energy from the food we eat
• process folic acid

Good sources include:

• meat
• fish – such as salmon and cod
• shellfish
• dairy foods
• eggs
• some fortified breakfast cereals

Vitamin B12 is not found naturally in plants and grains. If you’re vegan, you should consider taking a B vitamin supplement to reduce the risk of developing vitamin B12 deficiency anaemia.

Folic acid

Folic acid (also known as folate) works with vitamin B12 to form healthy red blood cells.

It can also help to reduce the risk of central nervous system defects – such as spina bifida – in unborn babies.

Good sources of folic acid include:

• broccoli
• brussels sprouts
• liver
• spinach
• asparagus
• peas
• chickpeas
• fortified breakfast cereals

If you don’t have enough folic acid in your diet you’re at risk of developing folate deficiency anaemia.

Minerals

Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy.

As with vitamins, a healthy balanced diet should provide all the minerals your body needs to work properly.

Essential minerals include calcium, iron and potassium. However, there are many more minerals your body needs to function, including:

• beta-carotene
• magnesium
• phosphorus
• silicon
• sodium
• sulphur

Calcium

There’s more calcium in your body than any other mineral.

Calcium helps to build strong bones and teeth and regulate your heartbeat. It also ensures your blood clots normally, important for healing.

Good sources of calcium include:

• dairy foods – such as milk, cheese and butter
• green leafy vegetables – such as broccoli and cabbage
• fortified soya products
• fortified cereals – including bread
• fish where you eat the bones – such as anchovies and sardines

Iron

Iron helps your body make red blood cells to carry oxygen around your body.

If you don’t have enough iron in your diet, you’re at risk of developing iron deficiency anaemia.

Good sources of iron include:

• meat – such as beef and liver
• beans
• nuts
• dried fruit – such as dried apricots
• wholegrains – such as brown rice
• fortified breakfast cereals
• most dark-green leafy vegetables – such as watercress and curly kale

Potassium

Potassium helps the body control the balance of fluids and keeps your heart healthy and functioning correctly.

Good sources of potassium include:

• fruit – such as bananas
• some vegetables – such as broccoli, parsnips and brussels sprouts
• pulses
• nuts and seeds
• fish and shellfish
• meat

Trace elements

Trace elements are also essential nutrients, however, you need them in smaller amounts than vitamins and minerals.

Essential trace elements include iodine and zinc. However, there are many more elements your body needs to function, including:

• boron
• chromium
• cobalt
• copper
• molybdenum
• manganese
• nickel
• selenium

Iodine

Iodine helps your body make the thyroid hormones that keep your cells and metabolic rate healthy.

As iodine is a trace element found mainly in seawater, rocks and some soils, good food sources include:

• fish and shellfish
• some vegetables and grains – although this depends on the type of soil where they’re grown

Zinc

Zinc helps your body:

• make new cells and enzymes
• process carbohydrate, fat and protein in food
• with the healing of wounds

Good food sources of zinc include:

• meat
• shellfish
• dairy foods
• cereal products – such as wheat germ and wholegrain bread.