What Is Diet & Nutrition?

Diet can also refer to the food and drink a person consumes daily and the mental
and physical circumstances connected to eating. Nutrition involves more than
simply eating a “good” diet—it is about nourishment on every level. It involves
relationships with family, friends, nature (the environment), our bodies, our
community, and the world.

You should choose a diet made of nutrient-rich

foods. Nutrient-rich (or nutrient-dense) foods are
low in sugar, sodium, starches, and bad fats. They
contain a lot of vitamins and minerals and few
calories. Your body needs vitamins and minerals,
known as micronutrients. They nourish your body
and help keep you healthy. They can reduce your
risk for chronic diseases. Getting them through
food ensures your body can absorb them properly.
 PATH TO IMPROVED
HEALTH
You may not get all the micronutrients your
body needs. Americans tend to eat foods that
are high in calories and low in micronutrients.
These foods often also contain added sugar,
sodium (salt), and saturated or trans fats. This
type of diet contributes to weight gain. It can
increase your risk of health issues, such as type
2 diabetes and heart disease.

According to the U.S. Department of Agriculture

(USDA), American adults may not get enough
of the following micronutrients.
Nutrient Food sources
Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens,
Calcium
and sardines
Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark
Potassium
greens
Legumes (dried beans and peas), whole-grain foods and brans, seeds,
Fiber
apples, strawberries, carrots, raspberries, and colorful fruit and vegetables
Magnesium Spinach, black beans, peas, and almonds
Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe
Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell
Vitamin C
peppers
Avocados, nuts, seeds, whole-grain foods, and spinach and other dark
Vitamin E
leafy greens
Grains
Whole-grain foods are low in fat.
They’re also high in fiber and complex Choose these foods:
carbohydrates. This helps you feel full •Rolled or steel cut oats.
longer and prevents overeating. Check •Whole-wheat pasta.
the ingredient list for the word “whole.” •Whole-wheat tortillas.
For example, “whole wheat flour” or •Whole-grain (wheat or rye)
“whole oat flour.” Look for products that crackers, breads, and rolls.
have at least 3 grams of fiber per •Brown or wild rice.
serving. Some enriched flours have fiber, •Barley, quinoa, buckwheat,
but are not nutrient-rich. whole corn, and cracked wheat.
Fruits and vegetables naturally are low in fat. They add nutrients, flavor,
and variety to your diet. Look for colorful fruits and vegetables,
especially orange and dark green.
Choose these foods:
•Broccoli, cauliflower, and Brussels sprouts.
•Leafy greens, such as chard, cabbage, romaine, and bok choy.
•Dark, leafy greens, such as spinach and kale.
•Squash, carrots, sweet potatoes, turnips, and pumpkin.
•Snap peas, green beans, bell peppers, and asparagus.
•Apples, plums, mangos, papaya, pineapple, and bananas.
•Blueberries, strawberries, cherries, pomegranates, and grapes.
•Citrus fruits, such as grapefruits and oranges.
•Peaches, pears, and melons.
•Tomatoes and avocados.
 Meat, poultry, fish, and beans
Beef, pork, veal, and lamb
Choose low-fat, lean cuts of meat. Look for the words
“round,” “loin,” or “leg” in their names. Trim outside fat
before cooking. Trim any inside, separable fat before
eating. Baking, broiling, and roasting are the healthiest
ways to prepare these meats. Limit how often you eat
beef, pork, veal, and lamb. Even lean cuts contain more
fat and cholesterol compared to other protein sources.

Poultry
Chicken breasts are a good cut of poultry. They are low in fat and high in protein.
Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are
the healthiest ways to prepare poultry.
 Fish
Fresh fish and shellfish should be damp and clear in
color. They should smell clean and have a firm, springy
flesh. If fresh fish isn’t available, choose frozen or low-
salt canned fish. Wild-caught oily fish are the best
sources of omega-3 fatty acids. This includes salmon,
tuna, mackerel, and sardines. Poaching, steaming,
baking, and broiling are the healthiest ways to prepare
fish.

Beans and other non-meat sources

Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut
butter, other nuts, or seeds.
Choose these foods:
•Lean cuts of beef, pork, veal, and lamb.
•Turkey bacon.
•Ground chicken or turkey.
•Wild-caught salmon and other oily fish.
•Haddock and other white fish.
•Wild-caught tuna (canned or fresh).
•Shrimp, mussels, scallops, and
lobster (without added fat).
•Legumes, such as beans, lentils, and
chickpeas.
•Seeds and nuts, including nut
butters.
Dairy and dairy substitutes
Choose skim milk, low-fat milk, or
enriched milk substitutes. Try replacing
cream with evaporated skim milk in
recipes and coffee. Choose low-fat or fat-
free cheeses.
Choose these foods:
•Low-fat, skim, nut, or enriched milk, like
soy or rice.
•Skim ricotta cheese in place of cream
cheese.
•Low-fat cottage cheese.
•String cheese.
•Plain nonfat yogurt in place of sour cream.
 Nutrient % of daily Function Source
calories
Carbs 45–55% Energy Grains (refined & unrefined): wheat,
maize, corn, millet, oats, rice, flour, pasta,
noodles; potatoes; sweet potatoes, yam.
Fruit (sugar).
Protein 10–35% Tissue growth and maintenance Meat, fish, nuts, eggs, soya, beans and
pulses.
Fat 20–35% from fat Energy, energy storage, hormone Nuts, seeds, plant oils, dairy products
production (milk, cheese).
Fiber Included in carbs.Regulates blood sugar levels, Peas, beans, vegetables, fruit, oats, whole
bowel function and bowel health. grains, brown rice, nuts, seeds.

Vitamins & trace Metabolism regulation, aiding Specific to each vitamin/mineral. A range
minerals cell growth, other biochemical of vegetables, lean meat, nuts and seeds
functions will cover most people’s needs.

Water 0 Maintaining hydration Drinking water, other beverages. About

20% of water intake comes from food.
 Food types Comments
Eat more Raw and cooked vegetables & fruit (“5-a-day” Linked to many aspects of better
), nuts, seeds, beans & pulses, whole grain health including reducing LDL.
cereals/bread, lean white meat (chicken
without skin), fish (especially oily)
Eat in moderation Lean cuts of beef, lamb, pork, shellfish, dairy These foods can all be an important
products (low fat), unsaturated fats (olive oil, part of your diet.
vegetable oil). Dried fruit, jams. Sucrose,
honey, fructose, chocolate.
Eat less and in limited Saturated fat (butter, margarine, lard, These foods are not good for your
amounts cheese, cream, high fat milk), trans fat, salt health. Some guidelines include
(less than 5g daily). Processed meats/fatty specific recommendations.
cuts of meat (sausages, salami, bacon, ribs
etc.). Processed meals (high in fat, sugar
and salt). Pastries, muffins, pies, cakes,
sweets, etc. Alcohol is high is sugar and
calories and is only recommended in
moderation.