What is Nutrition


Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health. Today the world faces a double burden of malnutrition that includes both undernutrition and overweight, especially in low- and middle-income countries.




Why it's important


Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:

    Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
    Reduce high blood pressure
    Lower high cholesterol
    Improve your well-being
    

The choice of food you choose daily matters to your health

Close-up of different nutrient-rich foods, such as lean meat, fish, dairy, whole grains, and vegetables and fruits

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 micro nutrients. 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.

Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.
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.

Nutrient
    Food sources


Calcium
    Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines
Potassium
    Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens
Fiber
    Legumes (dried beans and peas), whole-grain foods and  seeds, 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
Vitamin C
    Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers
Vitamin E
    Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens

All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich.
Grains

Whole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates. This helps you feel full longer and prevents overeating. Check the ingredient list for the word “whole.” For example, “whole wheat flour” or “whole oat flour.” Look for products that have at least 3 grams of fiber per serving. Some enriched flours have fiber but are not nutrient-rich.

Choose these foods:


    Rolled or steel cut oats
    Whole-wheat pasta
    Whole-wheat tortillas
    Whole-grain (wheat or rye) crackers, breads, and rolls
    Brown or wild rice
    Barley, quinoa, buckwheat, whole corn, and cracked wheat

Fruits and vegetables


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.
    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, mangoes, 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