essay on diet and nutrition

Essay on Diet And Nutrition

Students are often asked to write an essay on Diet And Nutrition in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Diet And Nutrition

What is diet.

A diet is the food and drinks we consume every day. It can be different for everyone. Some people eat lots of fruits and vegetables, while others might eat more meat or grains. A healthy diet is balanced, meaning it has the right amounts of all the food groups.

What is Nutrition?

Nutrition is about the vitamins, minerals, fats, proteins, and carbohydrates in the food we eat. These are called nutrients. They help our body grow, develop, and stay healthy. Good nutrition means getting the right amount of nutrients from healthy foods.

The Importance of a Balanced Diet

A balanced diet is important because it gives our body the nutrients it needs. If we don’t get enough nutrients, we can become sick. Eating a variety of foods from all the food groups can help us get the nutrients we need.

Choosing Healthy Foods

Choosing healthy foods can be easy. We should try to eat lots of fruits, vegetables, whole grains, and lean proteins. We should also limit foods that are high in sugar, salt, and unhealthy fats.

The Role of Water

Water is also a big part of our diet. It helps our body work properly. We should try to drink plenty of water every day. It’s especially important when it’s hot outside or when we’re exercising.

In conclusion, diet and nutrition are very important for our health. By eating a balanced diet and choosing healthy foods, we can ensure we get the nutrients our body needs.

250 Words Essay on Diet And Nutrition

What is diet and nutrition.

Diet and nutrition are key parts of our daily lives. ‘Diet’ means the food and drink we regularly choose to consume. ‘Nutrition’ is how the food we eat helps our body. It’s about vitamins, minerals, and nutrients that help us grow, feel good, and stay healthy.

Importance of Balanced Diet

A balanced diet is vital. It means eating different types of foods in the right amounts. This diet includes fruits, vegetables, grains, protein, and dairy products. A balanced diet gives our body all the nutrients it needs. It helps us grow strong and stay healthy.

Role of Nutrition

Nutrition plays a key role in our health. It helps us fight off sickness. Good nutrition means our body gets all the right nutrients. These are things like vitamins, minerals, and proteins. They help our body work properly. It’s like fuel for a car. Without the right fuel, our body can’t work as well as it should.

Unhealthy Diet Risks

An unhealthy diet can cause problems. Too much unhealthy food can lead to weight gain and other health issues. These can include heart disease and diabetes. It’s important to eat healthy foods to stay fit and strong.

In conclusion, diet and nutrition are key to our health. A balanced diet gives us the nutrients we need. Good nutrition helps our body work well. An unhealthy diet can cause health problems. So, it’s vital to eat a balanced diet for a healthy life.

500 Words Essay on Diet And Nutrition

Understanding diet and nutrition.

Diet and nutrition are two important words that we often hear about. But what do they really mean? Diet refers to the food and drink that we regularly consume. Nutrition, on the other hand, is about how our body uses the food and drink we eat to keep us healthy.

Why is a Balanced Diet Important?

A balanced diet is one that gives your body all the nutrients it needs to function correctly. We need to eat a variety of foods to get the right balance of nutrients. This means eating a mix of foods from the different food groups: fruits and vegetables, grains, proteins, and dairy products.

Eating a balanced diet is important because it helps our body to grow, repair itself and stay healthy. It also gives us the energy we need to do our daily activities. Without a balanced diet, we can become unwell and our body may not work as well as it should.

What are Nutrients?

Nutrients are substances that our body needs to work properly. There are two types of nutrients: macronutrients and micronutrients.

Macronutrients include carbohydrates, proteins, and fats. We need these in large amounts. Carbohydrates provide energy, proteins help in growth and repair, and fats store energy.

Micronutrients include vitamins and minerals. We need these in smaller amounts, but they are still very important. Vitamins and minerals help our body to function well and fight off illness.

Importance of Drinking Water

Water is also an important part of our diet. Our body uses water in all its cells, organs, and tissues to help regulate temperature and maintain other bodily functions. It’s crucial to drink enough water each day to replace what we lose through activities like breathing, sweating, and digestion.

Healthy Eating Habits

To maintain a balanced diet, we should try to eat at regular times each day. This helps our body to get the nutrients it needs when it needs them. We should also try to eat a variety of foods to ensure we get a wide range of nutrients.

Eating too much of any one type of food isn’t good for us. For example, eating too much sugar can lead to weight gain and tooth decay. Similarly, eating too much salt can raise our blood pressure, which can lead to heart disease.

In conclusion, diet and nutrition play a crucial role in our health. By eating a balanced diet and maintaining healthy eating habits, we can ensure our body gets the nutrients it needs to stay healthy. Remember, what we eat and drink today can affect our health in the future. So, it’s important to make good choices about our diet and nutrition.

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Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

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Food and mood: how do diet and nutrition affect mental wellbeing?

Read our food for thought 2020 collection.

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• Food and mood: how do diet and nutrition affect mental wellbeing? - November 09, 2020
• Joseph Firth , research fellow 1 2 ,
• James E Gangwisch , assistant professor 3 4 ,
• Alessandra Borsini , researcher 5 ,
• Robyn E Wootton , researcher 6 7 8 ,
• Emeran A Mayer , professor 9 10
• 1 Division of Psychology and Mental Health, Faculty of Biology, Medicine and Health, Oxford Road, University of Manchester, Manchester M13 9PL, UK
• 2 NICM Health Research Institute, Western Sydney University, Westmead, Australia
• 3 Department of Psychiatry, Columbia University Vagelos College of Physicians and Surgeons, New York, USA
• 4 New York State Psychiatric Institute, New York, NY, USA
• 5 Section of Stress, Psychiatry and Immunology Laboratory, Institute of Psychiatry, Psychology and Neuroscience, Department of Psychological Medicine, King’s College London, London, UK
• 6 School of Psychological Science, University of Bristol, Bristol, UK
• 7 MRC Integrative Epidemiology Unit, Oakfield House, Bristol, UK
• 8 NIHR Biomedical Research Centre, University Hospitals Bristol NHS Foundation Trust and University of Bristol, Bristol, UK
• 9 G Oppenheimer Center for Neurobiology of Stress and Resilience, UCLA Vatche and Tamar Manoukian Division of Digestive Diseases, UCLA, Los Angeles, CA, USA
• 10 UCLA Microbiome Center, David Geffen School of Medicine, UCLA, Los Angeles, CA, USA
• Correspondence to: J Firth joseph.firth{at}manchester.ac.uk

Poor nutrition may be a causal factor in the experience of low mood, and improving diet may help to protect not only the physical health but also the mental health of the population, say Joseph Firth and colleagues

Key messages

Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than “unhealthy” eating patterns, such as the Western diet

The effects of certain foods or dietary patterns on glycaemia, immune activation, and the gut microbiome may play a role in the relationships between food and mood

More research is needed to understand the mechanisms that link food and mental wellbeing and determine how and when nutrition can be used to improve mental health

Depression and anxiety are the most common mental health conditions worldwide, making them a leading cause of disability. 1 Even beyond diagnosed conditions, subclinical symptoms of depression and anxiety affect the wellbeing and functioning of a large proportion of the population. 2 Therefore, new approaches to managing both clinically diagnosed and subclinical depression and anxiety are needed.

In recent years, the relationships between nutrition and mental health have gained considerable interest. Indeed, epidemiological research has observed that adherence to healthy or Mediterranean dietary patterns—high consumption of fruits, vegetables, nuts, and legumes; moderate consumption of poultry, eggs, and dairy products; and only occasional consumption of red meat—is associated with a reduced risk of depression. 3 However, the nature of these relations is complicated by the clear potential for reverse causality between diet and mental health ( fig 1 ). For example, alterations in food choices or preferences in response to our temporary psychological state—such as “comfort foods” in times of low mood, or changes in appetite from stress—are common human experiences. In addition, relationships between nutrition and longstanding mental illness are compounded by barriers to maintaining a healthy diet. These barriers disproportionality affect people with mental illness and include the financial and environmental determinants of health, and even the appetite inducing effects of psychiatric medications. 4

Hypothesised relationship between diet, physical health, and mental health. The dashed line is the focus of this article.

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While acknowledging the complex, multidirectional nature of the relationships between diet and mental health ( fig 1 ), in this article we focus on the ways in which certain foods and dietary patterns could affect mental health.

Mood and carbohydrates

Consumption of highly refined carbohydrates can increase the risk of obesity and diabetes. 5 Glycaemic index is a relative ranking of carbohydrate in foods according to the speed at which they are digested, absorbed, metabolised, and ultimately affect blood glucose and insulin levels. As well as the physical health risks, diets with a high glycaemic index and load (eg, diets containing high amounts of refined carbohydrates and sugars) may also have a detrimental effect on psychological wellbeing; data from longitudinal research show an association between progressively higher dietary glycaemic index and the incidence of depressive symptoms. 6 Clinical studies have also shown potential causal effects of refined carbohydrates on mood; experimental exposure to diets with a high glycaemic load in controlled settings increases depressive symptoms in healthy volunteers, with a moderately large effect. 7

Although mood itself can affect our food choices, plausible mechanisms exist by which high consumption of processed carbohydrates could increase the risk of depression and anxiety—for example, through repeated and rapid increases and decreases in blood glucose. Measures of glycaemic index and glycaemic load can be used to estimate glycaemia and insulin demand in healthy individuals after eating. 8 Thus, high dietary glycaemic load, and the resultant compensatory responses, could lower plasma glucose to concentrations that trigger the secretion of autonomic counter-regulatory hormones such as cortisol, adrenaline, growth hormone, and glucagon. 5 9 The potential effects of this response on mood have been examined in experimental human research of stepped reductions in plasma glucose concentrations conducted under laboratory conditions through glucose perfusion. These findings showed that such counter-regulatory hormones may cause changes in anxiety, irritability, and hunger. 10 In addition, observational research has found that recurrent hypoglycaemia (low blood sugar) is associated with mood disorders. 9

The hypothesis that repeated and rapid increases and decreases in blood glucose explain how consumption of refined carbohydrate could affect psychological state appears to be a good fit given the relatively fast effect of diets with a high glycaemic index or load on depressive symptoms observed in human studies. 7 However, other processes may explain the observed relationships. For instance, diets with a high glycaemic index are a risk factor for diabetes, 5 which is often a comorbid condition with depression. 4 11 While the main models of disease pathophysiology in diabetes and mental illness are separate, common abnormalities in insulin resistance, brain volume, and neurocognitive performance in both conditions support the hypothesis that these conditions have overlapping pathophysiology. 12 Furthermore, the inflammatory response to foods with a high glycaemic index 13 raises the possibility that diets with a high glycaemic index are associated with symptoms of depression through the broader connections between mental health and immune activation.

Diet, immune activation, and depression

Studies have found that sustained adherence to Mediterranean dietary patterns can reduce markers of inflammation in humans. 14 On the other hand, high calorie meals rich in saturated fat appear to stimulate immune activation. 13 15 Indeed, the inflammatory effects of a diet high in calories and saturated fat have been proposed as one mechanism through which the Western diet may have detrimental effects on brain health, including cognitive decline, hippocampal dysfunction, and damage to the blood-brain barrier. 15 Since various mental health conditions, including mood disorders, have been linked to heightened inflammation, 16 this mechanism also presents a pathway through which poor diet could increase the risk of depression. This hypothesis is supported by observational studies which have shown that people with depression score significantly higher on measures of “dietary inflammation,” 3 17 characterised by a greater consumption of foods that are associated with inflammation (eg, trans fats and refined carbohydrates) and lower intakes of nutritional foods, which are thought to have anti-inflammatory properties (eg, omega-3 fats). However, the causal roles of dietary inflammation in mental health have not yet been established.

Nonetheless, randomised controlled trials of anti-inflammatory agents (eg, cytokine inhibitors and non-steroidal anti-inflammatory drugs) have found that these agents can significantly reduce depressive symptoms. 18 Specific nutritional components (eg, polyphenols and polyunsaturated fats) and general dietary patterns (eg, consumption of a Mediterranean diet) may also have anti-inflammatory effects, 14 19 20 which raises the possibility that certain foods could relieve or prevent depressive symptoms associated with heightened inflammatory status. 21 A recent study provides preliminary support for this possibility. 20 The study shows that medications that stimulate inflammation typically induce depressive states in people treated, and that giving omega-3 fatty acids, which have anti-inflammatory properties, before the medication seems to prevent the onset of cytokine induced depression. 20

However, the complexity of the hypothesised three way relation between diet, inflammation, and depression is compounded by several important modifiers. For example, recent clinical research has observed that stressors experienced the previous day, or a personal history of major depressive disorders, may cancel out the beneficial effects of healthy food choices on inflammation and mood. 22 Furthermore, as heightened inflammation occurs in only some clinically depressed individuals, anti-inflammatory interventions may only benefit certain people characterised by an “inflammatory phenotype,” or those with comorbid inflammatory conditions. 18 Further interventional research is needed to establish if improvements in immune regulation, induced by diet, can reduce depressive symptoms in those affected by inflammatory conditions.

Brain, gut microbiome, and mood

A more recent explanation for the way in which our food may affect our mental wellbeing is the effect of dietary patterns on the gut microbiome—a broad term that refers to the trillions of microbial organisms, including bacteria, viruses, and archaea, living in the human gut. The gut microbiome interacts with the brain in bidirectional ways using neural, inflammatory, and hormonal signalling pathways. 23 The role of altered interactions between the brain and gut microbiome on mental health has been proposed on the basis of the following evidence: emotion-like behaviour in rodents changes with changes in the gut microbiome, 24 major depressive disorder in humans is associated with alterations of the gut microbiome, 25 and transfer of faecal gut microbiota from humans with depression into rodents appears to induce animal behaviours that are hypothesised to indicate depression-like states. 25 26 Such findings suggest a role of altered neuroactive microbial metabolites in depressive symptoms.

In addition to genetic factors and exposure to antibiotics, diet is a potentially modifiable determinant of the diversity, relative abundance, and functionality of the gut microbiome throughout life. For instance, the neurocognitive effects of the Western diet, and the possible mediating role of low grade systemic immune activation (as discussed above) may result from a compromised mucus layer with or without increased epithelial permeability. Such a decrease in the function of the gut barrier is sometimes referred to as a “leaky gut” and has been linked to an “unhealthy” gut microbiome resulting from a diet low in fibre and high in saturated fats, refined sugars, and artificial sweeteners. 15 23 27 Conversely, the consumption of a diet high in fibres, polyphenols, and unsaturated fatty acids (as found in a Mediterranean diet) can promote gut microbial taxa which can metabolise these food sources into anti-inflammatory metabolites, 15 28 such as short chain fatty acids, while lowering the production of secondary bile acids and p-cresol. Moreover, a recent study found that the ingestion of probiotics by healthy individuals, which theoretically target the gut microbiome, can alter the brain’s response to a task that requires emotional attention 29 and may even reduce symptoms of depression. 30 When viewed together, these studies provide promising evidence supporting a role of the gut microbiome in modulating processes that regulate emotion in the human brain. However, no causal relationship between specific microbes, or their metabolites, and complex human emotions has been established so far. Furthermore, whether changes to the gut microbiome induced by diet can affect depressive symptoms or clinical depressive disorders, and the time in which this could feasibly occur, remains to be shown.

Priorities and next steps

In moving forward within this active field of research, it is firstly important not to lose sight of the wood for the trees—that is, become too focused on the details and not pay attention to the bigger questions. Whereas discovering the anti-inflammatory properties of a single nutrient or uncovering the subtleties of interactions between the gut and the brain may shed new light on how food may influence mood, it is important not to neglect the existing knowledge on other ways diet may affect mental health. For example, the later consequences of a poor diet include obesity and diabetes, which have already been shown to be associated with poorer mental health. 11 31 32 33 A full discussion of the effect of these comorbidities is beyond the scope of our article (see fig 1 ), but it is important to acknowledge that developing public health initiatives that effectively tackle the established risk factors of physical and mental comorbidities is a priority for improving population health.

Further work is needed to improve our understanding of the complex pathways through which diet and nutrition can influence the brain. Such knowledge could lead to investigations of targeted, even personalised, interventions to improve mood, anxiety, or other symptoms through nutritional approaches. However, these possibilities are speculative at the moment, and more interventional research is needed to establish if, how, and when dietary interventions can be used to prevent mental illness or reduce symptoms in those living with such conditions. Of note, a recent large clinical trial found no significant benefits of a behavioural intervention promoting a Mediterranean diet for adults with subclinical depressive symptoms. 34 On the other hand, several recent smaller trials in individuals with current depression observed moderately large improvements from interventions based on the Mediterranean diet. 35 36 37 Such results, however, must be considered within the context of the effect of people’s expectations, particularly given that individuals’ beliefs about the quality of their food or diet may also have a marked effect on their sense of overall health and wellbeing. 38 Nonetheless, even aside from psychological effects, consideration of dietary factors within mental healthcare may help improve physical health outcomes, given the higher rates of cardiometabolic diseases observed in people with mental illness. 33

At the same time, it is important to be remember that the causes of mental illness are many and varied, and they will often present and persist independently of nutrition and diet. Thus, the increased understanding of potential connections between food and mental wellbeing should never be used to support automatic assumptions, or stigmatisation, about an individual’s dietary choices and their mental health. Indeed, such stigmatisation could be itself be a casual pathway to increasing the risk of poorer mental health. Nonetheless, a promising message for public health and clinical settings is emerging from the ongoing research. This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.

Contributors and sources: JF has expertise in the interaction between physical and mental health, particularly the role of lifestyle and behavioural health factors in mental health promotion. JEG’s area of expertise is the study of the relationship between sleep duration, nutrition, psychiatric disorders, and cardiometabolic diseases. AB leads research investigating the molecular mechanisms underlying the effect of stress and inflammation on human hippocampal neurogenesis, and how nutritional components and their metabolites can prevent changes induced by those conditions. REW has expertise in genetic epidemiology approaches to examining casual relations between health behaviours and mental illness. EAM has expertise in brain and gut interactions and microbiome interactions. All authors contributed to, read, and approved the paper, and all the information was sourced from articles published in peer reviewed research journals. JF is the guarantor.

Competing interests: We have read and understood BMJ policy on declaration of interests and declare the following: JF is supported by a University of Manchester Presidential Fellowship and a UK Research and Innovation Future Leaders Fellowship and has received support from a NICM-Blackmores Institute Fellowship. JEG served on the medical advisory board on insomnia in the cardiovascular patient population for the drug company Eisai. AB has received research funding from Johnson & Johnson for research on depression and inflammation, the UK Medical Research Council, the European Commission Horizon 2020, the National Institute for Health Research (NIHR) Biomedical Research Centre at South London and Maudsley NHS Foundation Trust, and King’s College London. REW receives funding from the National Institute for Health Research Biomedical Research Centre at the University Hospitals Bristol NHS Foundation Trust and the University of Bristol. EAM has served on the external advisory boards of Danone, Viome, Amare, Axial Biotherapeutics, Pendulum, Ubiome, Bloom Science, Mahana Therapeutics, and APC Microbiome Ireland, and he receives royalties from Harper & Collins for his book The Mind Gut Connection. He is supported by grants from the National Institute of Diabetes and Digestive and Kidney Diseases, and the US Department of Defense. The views expressed are those of the authors and not necessarily those of the organisations above.

Provenance and peer review: Commissioned; externally peer reviewed.

This article is part of series commissioned by The BMJ. Open access fees are paid by Swiss Re, which had no input into the commissioning or peer review of the articles. T he BMJ thanks the series advisers, Nita Forouhi, Dariush Mozaffarian, and Anna Lartey for valuable advice and guiding selection of topics in the series.

This is an Open Access article distributed in accordance with the Creative Commons Attribution Non Commercial (CC BY-NC 4.0) license, which permits others to distribute, remix, adapt, build upon this work non-commercially, and license their derivative works on different terms, provided the original work is properly cited and the use is non-commercial. See: http://creativecommons.org/licenses/by-nc/4.0/ .

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Balanced Diet Essay for Students and Children

500 words essay on balanced diet.

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.

A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.

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Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.

Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

FAQs on Balanced Diet Essay

Q.1 Why is a balanced diet important?

A.1 Balanced diet is important because it keeps us fit and fine. It also prevents any illnesses or diseases.

Q.2 How can we have a balanced diet?

A.2 One can have a balanced diet by having a good amount of water. Furthermore, one must always consume fresh foods and chew slowly for proper digestion.

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• Diet and Health

Diet and Health Essay

This model diet and health essay examines the extent to which individuals or governments should be responsible for health.

Some people believe that it is the responsibility of individuals to take care of their own health and diet. Others however believe that governments should make sure that their citizens have a healthy diet.

Discuss both views and give your opinion.

IELTS essays are usually about current topics of controversy, and the declining health of many nations is certainly of concern to many countries at the present time.

This essay asks you to examine both sides of an issue and to give your opinion.

This means that you must look at both the arguments that are presented. In this case, these are:

1. It is the responsibility of individuals to take care of their own health and diet. 2. Governments should make sure that their citizens have a healthy diet.

You must of course also give your opinion.

IELTS Diet and Health Essay

You should spend about 40 minutes on this task.

Write about the following topic:

Give reasons for your answer and include any relevant examples from your own experience or knowledge.

Write at least 250 words.

Diet and Health Essay Model Answer

An increasing concern for many governments around the world is the declining health of their citizens due to a poor diet. While some people believe governments should be responsible for improving the health of their nation, others believe it is up to the individual. This essay will examine both sides of the argument.

There is no doubt that individuals must take some responsibility for their diet and health. The argument to support this is the fact that adults have free will and make their own choices about what they eat and the exercise that they do. Children are also becoming less healthy. However, their parents are the ones who provide their evening meals so it is their responsibility to ensure these meals are nutritious and encourage them to avoid junk food and sugary snacks during the day.

Despite these arguments, there is also a case for advocating the intervention of the state. People these days often have little choice but to depend on fast food or ready meals that are high in sugar, salt and fat due to the pressures of work. Governments could regulate the ingredients of such food. Some governments also spend huge amounts of tax money on treating health problems of their citizens in hospitals. It would be logical to spend this on preventative measures such as campaigns to encourage exercise and a good diet.

Having considered both sides of the issue, I would argue that although individuals must take ultimate responsibility for what they eat, governments also have a role to play as only they can regulate the food supply, which openly encourages a poor diet. It is only through this combination that we can improve people’s health.

(282 Words)

The IELTS diet and health essay has a number of good points which would means it would score highly in the test.

The introduction clearly introduces the topic and sets out both sides of the issue. There is then a clear thesis statement to explain what the essay will do:

This essay will examine both sides of the argument.

Coherence and cohesion are evident from the topic sentences which make the subject of each paragraph very clear:

There is no doubt that individuals must take some responsibility for their diet and health. Despite these arguments, there is also a case for advocating the intervention of the state.

Transitional phrases and words also guide the reader through the essay. For example:

The argument to support this is... Children are also becoming less healthy. However , their parents... Despite these arguments , there is also ... Some governments also spend... Having considered both sides of the issue,

The conclusion summarises the writers opinion very clearly. It is always important to make it very clear what your opinion is if it is an opinion essay (you could put your opinion in the introduction too if you wish).

The grammar and vocabulary are appropriate, with a mix of complex sentences and topic related vocabulary.

The content of the essay is also appropriate. It clearly addresses both opinions and provides a number of points to support each argument. The ideas are clearly explained and will not cause any misunderstanding for someone reading the essay.

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• JNMA J Nepal Med Assoc
• v.60(253); 2022 Sep

Diet, Sleep and Exercise: The Keystones of Healthy Lifestyle for Medical Students

Mamata yadav.

1 KIST Medical College and Teaching Hospital, Imadol, Lalitpur, Nepal

The journey of five to six years of medical school is a mixture of different emotions ranging from happiness to stress, anxiety and even mental breakdowns. Diet, sleep and exercise are considered to be three integral components of a healthy life which are often neglected by us, as medical students mostly as a result of such emotional changes in their life. We need a good anount of nutrition to maintain the energy levels for our day-to-day chores, adequate sleep for proper functioning of body and mind and exercise to keep us energized throughout the day. A healthy lifestyle is something that every individual strive towards in their life and as medical students we must always consider about having a healthy lifestyle by balancing our diet, sleep, and exercise.

INTRODUCTION

The life as a medical student can be hectic at times mostly due to lack of time management for studies, healthy lifestyle, personal life, family time and other different aspects of life. In the meantime, we try to balance out these various aspects of life at the cost of our health. Often we end up having health issues that ultimately hampers all other aspects of our life and get stuck in the vicious cycle of failure to manage time. For a healthy life, diet, sleep, and exercise are all extremely crucial to each other that the whole balance of a healthy life gets disarrayed even if one of them is neglected. Thus, it is a must to balance out our life with a healthy lifestyle as it will eventually influence a patient's health.

DIETARY HABIT

Healthy students can be better learners and can grasp things with more ease. According to a research, academic achievements are highly influenced by our diet and the way we plan our diet. 1 Adequate nutrition is an important pillar of good health and as medical students, taking care of our own diet and nutrition should always be of utmost priority. As budding doctors, implementation of "balanced diet" is more important than having knowledge about a healthy diet.

Since the "nutrition" aspect of life mostly gets neglected as medical students, most of them suffer from overweight, obesity or even under-nourished due to overeating of junk food, sedentary lifestyle, ignorance of diet due to exam stress, unsatisfactory hostel food, homesickness, and so on. This directly affects an individual's personality, health, and academic performance. 2

According to a research conducted among medical students of Nepal, almost 15% were overweight and 12% were underweight. 2 Therefore, we find that there is a need for coordinated efforts to promote healthy eating habits among medical students to create a healthy tomorrow.

SLEEP PATTERN

Good quality and adequate amounts of sleep are very important in order to have better cognitive performance, mental health, academic performance and to avoid various health problems. In this global era, we find that poor sleep is very common in individuals and even more among medical students as they carry a huge academic load than others. Other factors may include stress, anxiety, the pressure of maintaining grade points, feeling of inferiority, homesickness, monotonous life, procrastination, lack of organization in tasks, lack of attention, meditation, and so on.

According to a study done among Kathmandu medical students, 96 of the 217 participants (44%) experienced poor sleep, which was more common in women. The mean duration of sleep among medical students was approximately 6.5 hours which was even lesser during exam time. 4 Thus, a significant number of medical students were found to have a poor quality of sleep which may affect their academic performance and lead them to frustration.

Poor quality of sleep not only leads to deterioration of academic performance and mental health but also may have a long-term impact on their health. 5 Therefore, efforts must be directed towards educating them about the importance of quality sleep as well as proper time management skills.

PHYSICAL ACTIVITY

Medical students have substantial knowledge of the benefits of regular physical activity. They can influence their patients' attitudes towards physical activity and can become role models for their patients in the future. But the role of exercise and physical activity is still underestimated by medical students.

There might be several reasons that lead them to compromise toing exercise. Some of the reasons could be due to mis-management of time, hectic study schedules, academic stress, lack of encouragement, motivation, setting unrealistic goals, lack of persistence, seeking immediate results and so on. Several authors have observed a positive relationship between physical fitness and students' academic results. 1 Regular exercise during young age has also been shown to prevent a person from various chronic illnesses such as diabetes, hypertension, obesity, cardiovascular diseases, etc. during old age.

According to various research, despite being aware of the benefits of exercise, they didn't meet the recommended level of physical activity. In a research conducted on students of health science at Chitwan district, more than 2/3 rd of students reported their status as low active. Nearly 7% were physically inactive. A total of 93% met the minimum WHO recommendation for physical activity (>600 MET-minutes/week). 1 Since there was a huge proportion of students with a low level of physical activity, there is a need for focusing on health information systems regarding the importance of physical activity among medical students.

SOME ADVICES AS A MEDICAL STUDENT

Thus, diet, sleep, and exercise should all be balanced to improve the mental, as well as physical health and hence increase the efficiency of a medical student.

We've all come across this at some point in our lives. When it comes to our productivity, it's actually spot-on. Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire day. It is advisable to at least start your day with a healthy breakfast like green salads, fresh fruits and an egg. During lunch and dinner, spicy and fatty food can be avoided. Also hydration is crucial so regular intake of plain drinking water should be maintained. Also, it is better to avoid junk foods and consume healthy food items only as much as possible.

Maintaining a proper sleep hygiene and sticking to it is important. For this, reduction of the screen time, particularly at the evening, avoidance of alcoholic beverages and coffee during evening, proper maintainance of a clean fresh bedroom are advised and can help medical students to get a good night's sleep. Further, if one has difficulty in going to the bed on time and waking up early, modalities such as setting reminders and alarms can help.

Daily exercise for at least 30 minutes is recommended as it not only rejuvenates the body but also decreases stress, boosts the immune system, keeps you productive, and helps you sleep better at night. If one cannot allocate separate hours to head to the gym, exercise at the comfort of your house can also be done ensuring adequate time at your own possible place. Exercise in any forms such as at the gym, yoga, swimming or walks are advised.

WAY FORWARD

We, as medical students must always try to maintain the three important pillars of balanced healthy life i.e. healthy diet, quality sleep, and regular exercise to be able to function properly. Although medical students have adequate knowledge about how to maintain a healthy life, we are still lagging behind to put it into practice. Therefore, we should always work hand-in-hand and encourage our friends and colleagues to focus on these three important aspects of our health for attaining a better life.

Conflict of Interest

MINI REVIEW article

This article is part of the research topic.

Keeping It Real - Exploring Personal Sustainability in the Context of Food Systems

Wet Markets in Southeast Asia and Access to Healthy Diets Provisionally Accepted

• 1 Leiden University College The Hague (LUC), Netherlands
• 2 Global Alliance for Improved Nutrition (GAIN), Switzerland

The final, formatted version of the article will be published soon.

Hunger and malnutrition in all forms continues to rise in Africa and Asia. Urban and rural communities' diets in Southeast Asia (SEA) are increasingly unhealthy, with consumption influenced by affordability and convenience. The cost of a healthy diet is a major barrier to accessing healthy foods in SEA. Wet markets are key places in food environments where people buy and sell a variety of foods. They are especially important for food and nutrition insecure communities. This mini narrative review explores the role that wet markets, in SEA food environments, play in providing local communities with access to healthy foods. Fourteen peer-review papers, published in English between 2017-2022, were identified during screening and analysed according to six food environment domains. Findings highlight that convenient access to wet markets facilitates access to fruits and vegetables in peri urban and urban areas. Fresh foods, most notably fruits, were viewed as being more expensive than processed foods which in turn influenced purchasing behaviour.Divergent findings were presented in the identified papers regarding affordability of food in wet markets. Concerns about food quality and the use of chemicals and pesticides were raised. This review was constrained by several factors including the lack of consistent and meaningful definitions and typologies of the varied forms of wet markets. Looking ahead, better defined interpretations of wet markets can enhance the development and refinement of appropriate policies and actions and comparison of wet markets, in respect of access to diverse, healthy foods, vendor practices and consumer food choices.

Keywords: southeast asia, markets, nutrition, Food security, Malnutrition, Food Environment

Received: 13 Oct 2023; Accepted: 09 May 2024.

Copyright: © 2024 Hofman and Trevenen-Jones. This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY) . The use, distribution or reproduction in other forums is permitted, provided the original author(s) or licensor are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.

* Correspondence: Mx. Ann Trevenen-Jones, Global Alliance for Improved Nutrition (GAIN), Geneva, CH-1202, Geneva, Switzerland

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The Effects of Diet and Nutrition on Academic Performance

• Categories: Academic Performance Diet

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Words: 441 |

Published: Feb 7, 2024

Words: 441 | Page: 1 | 3 min read

Table of contents

The importance of nutrition in childhood development, the study methodology, diet quality and academic achievement, breakfast and cognitive function, nutrient intake and cognitive skills, socioeconomic factors and access to nutritious food, conclusion and implications.

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