Importance of Nutrition and its Impact on Physical and Mental Health

A healthy lifestyle incorporates good nutrition and regular physical activity. Through
proper nutrition, one can reach and maintain a healthy weight. In addition, proper nutrition
shields one against diseases such as heart disease and cancer. Ideally, the body should get all the
important nutrients to function optimally (National Research Council, 2013). The diet is the only
source of raw materials that the body needs to perform day-to-day functions. The body
constantly renews and builds more muscles. The body also needs to constantly replace new
structures. Nutrition thus helps one maintain physical health since it ensures that the body
maintains strong muscles, sound bones, and healthy skin. Proper nutrition also ensures that the
body has the right amount of energy (National Research Council, 2013). Consumption of an
inadequate diet can result in various diseases in the long run. Lack of sufficient diet results in
malnutrition. Malnutrition is extensive in nature and comprises of imbalances and excess of
nutrients. There are many malnutrition diseases that can have adverse health effects in the long
run.

Food eaten is always linked to mood, behavior, and cognition. Evidence from
research undertaken on animals suggests that there is a relationship between food consumed
and the functions of the mind (Davison et al., 2012). The incidence in various mental health
conditions such as depression has been linked to changes in the diet. Over the years, society
has shifted from whole foods to more processed foods (Davison et al., 2012). Mineral and
trace elements of fruits and vegetables have been decreasing over the years. These changes
may affect some people, and this has been seen to contribute to the various mental health

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condition. Mental health conditions are, however, complex in nature, and changes in food
consumed is just one of the contributing factors.
Food insecurity is one of the problems that affect various parts of the world. Food
insecurity has received global attention with government and governmental agencies
struggling to solve the food insecurity that is experienced in some parts of the world
(Davison et al., 2012). People with certain conditions, such as anxiety, need diets that have
certain important micronutrients. However, in areas that face food shortages, these
individuals do not get access to foods rich in micronutrients. The implication is that the
symptoms may be worsened by food insecurity (Davison et al., 2012). The lack of food can
also result in stress and depression. Human neurodevelopment is a product of genetic and
environmental interactions (Davison et al., 2012). Epidemiologic studies have found out
prenatal caloric malnutrition and low birth weight result in various neurodevelopmental
disorders such as schizophrenia.
 Classes of Nutrients
The six major classes of nutrients are carbohydrates, vitamins, water, minerals,
proteins, and fats. The nutrients can further be classified into two categories, namely
macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large
amounts. They are lipids, carbohydrates, water, and proteins. Micronutrients are required by
the body in lesser amounts. Micronutrients include essential minerals and vitamins.
Carbohydrates are the primary source of energy for the body. Carbohydrates are broken
down and transported to various organs in the body. They help in the proper functioning of
various organs. Lipids help in the store energy and are also used as a source of energy by the

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body. Lipids also help cushion the body as well as ensuring that the body maintains an ideal
temperature. Fats also help the body in the absorption of some nutrients too. Proteins help in
the formulation of various cells in the body. Proteins help in the formation of bones as well
as helping the body repair broken tissues. Proteins also aid in chemical reactions in the body
as well as acting as chemical messengers. Water helps in the regulation of body temperature.
One constantly loses water through sweating, urination, and bowel movements. It is,
therefore, important to replenish the water lost. Water helps in the elimination of waste
products. The kidneys eliminate wastes from the blood using water. Water is also important
since it aids in digestion. Food eaten is broken down using water. Other nutrients can thus
not be absorbed well if there is no water. Minerals helps various organs to function
optimally. Minerals also help in the strengthening of bones and muscles. Minerals also help
in the formation of enzymes and hormones. Vitamins on the other hand play a role in
boosting the immune system. Vitamins also help in repairing broken cells. Vitamins also
help ensure that bones remain strong.
Five Characteristics of a Healthy Diet
The main characteristics of a healthy diet are adequacy, calorie control, balance,
variety, and moderation. A healthy diet must have all the essential nutrients to guarantee that
healthy body weight will be maintained. For example, a healthy diet must contain both macro
and macronutrients (Sizer & Whitney, 2017). The lack of any nutrient can result in a
deficiency that can have health effects. Balance means that the nutrients contained in the diet
must be in the right proportions. An individual should not overconsume or under-consume
any nutrient. For example, one should not eat foods that only contain proteins in large

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amounts and thereby overconsuming proteins and under-consuming other nutrients. Calorie
control entails the need to ensure that one calculates the calories consumed to ensure that
they are within the accepted range (Sizer & Whitney, 2017). For example, eating fast foods
that are high on calories daily can result in various health problems. One side effect of not
counting the calories consumed is that it can result in weight-related problems. One may end
up being overweight due to the consumption of excess calories. On the other hand, failure to
consume enough calories can result in problems such as malnutrition. Variety means that one
must eat a wide range of foods. One must avoid eating the same meals repetitively (Sizer &
Whitney, 2017). Moderation means that one must avoid the monotony associated with eating
a certain food. One must ensure that their meals contain a variety of fruits and vegetables.
However, it is important to take into consideration all other factors to ensure that variety does
not result in health problems (Sizer & Whitney, 2017). Moderation means that one must limit
the intake of certain types of foods. For example, one must ensure that they do not take fast
foods on a daily basis.
Nutrition as a Science and the Application of Science in the Field of Nutrition
Science is defined as the systematic study of the nature and behavior of the physical
world. One important part of science is observation and experiment. Scientists study the
behavior and nature of the world through documentation of observations as well as
conducting experiments (Sizer & Whitney, 2017). Nutrition fits into this definition since
it dieticians examine the relationship between diet and health through observations and
experiments. The scientific method used in nutrition is similar to the method used in studying
other sciences. A problem is identified, and a hypothesis is formed. An experiment is

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designed to test the hypothesis. Results are then documented and analyzed to draw viable
conclusions (Sizer & Whitney, 2017). Depending on the results, the hypothesis is either
confirmed or proven to be false. New questions arise, and this begins the process again.
Four Different Types of Studies
Case studies are conducted on specific research subjects. For example, a case study
can focus on the effects of regular vitamin intake on a girl who regularly takes vitamins.
Through this study, valuable insights on vitamins can be drawn. Epidemiological studies
focus on entire populations (Sizer & Whitney, 2017). Epidemiological studies focus on
nations or specific locations. For example, the impact of wheat consumption on the
population in California can result in conclusions that can be used in other populations.
Intervention is a study that is conducted on two groups where a certain key variable is
altered. For example, a study on the effects of wheat can be conducted on two groups where
one group is given a wheat diet, and another group is not given a wheat diet. A laboratory
study is a study where research subjects are subjected to a controlled environment and
conclusions made. A laboratory study is done through the manipulation and alteration of
variables, and this helps the researcher to come up with a better understanding of the items
under investigation (Sizer & Whitney, 2017). For example, mice can be given a wheat diet
and the results recorded.
Six Stages of Behavior Change
Changing behavior is an overly complicated process that requires commitment and
dedication. Behavior change is a process that can be split down into six steps. The steps are
pre-contemplation, contemplation, preparation, action, maintenance, and adoption. In the

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pre-contemplation stage, there is no intention to change. The individual may not be aware of
the negative consequences of the current behavior (Sizer & Whitney, 2017). For example,
one may be eating fast foods on a daily basis but may not be aware of the adverse effects of
fast foods. The individual may also be in denial about the adverse effects of fast foods. The
next stage is contemplation, where people begin to be aware of the adverse effects of their
behavior (Sizer & Whitney, 2017). In the contemplation stage, one is aware that they need to
change to live a healthier lifestyle. In this stage, one may not be ready to make the change
yet. In the example above, the individual may actively be involved in reading about the
adverse effects of fast foods. They might thus be aware of the adverse effects of fast foods
but are not willing to change just yet.
The preparation stage is the stage where a person is actively gathering information
with the intention of changing in the foreseeable future (Sizer & Whitney, 2017). At this
stage, one may start taking small steps aimed at achieving the desired change. In the case
above, the individual may have done adequate research on the adverse health effects of
eating fast foods and has started making plans to change in the next month. In the action
stage, the individual takes measures to change. In this case, the individual may have made
modifications and stopped eating fast foods. In the maintenance stage, the individual has
made steps to sustain actions for a period of six months or more. The individual is working
to ensure that they do not relapse. In the case above, the individual has not eaten fast foods
for six months. In the final stage, an individual has no temptation that would result in a
relapse. In this case, the individual has already made steps to change and cannot relapse.

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References

Davison, K. M., Ng, E., Chandrasekera, U., Seely, C., Cairns, J., Mailhot-Hall, L., & Grant-
Moore, J. (2012). The role of nutrition in mental health promotion and
prevention. Toronto: Dietitians of Canada, 1.
National Research Council. (2013). Supplemental nutrition assistance program: examining
the evidence to define benefit adequacy. National Academies Press.
Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason,
OH: Cengage Learning.