The field of nutrition involves the study of food nutrients, their usage by our bodies, and how our diet is connected to general health and illnesses. Concepts from molecular biology, biochemistry, and genetics are employed by nutritionists to understand how human bodies utilize these nutrients. Under this umbrella of nutrition, we also examine how our food choices can mitigate disease risk, the consequences of excessive or inadequate nutrient intake, and how allergies originate. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, fibers, and water, which are indispensable for the body. A diet missing the right nutrient mix heightens the vulnerability to multiple health problems. This write-up aims to elaborate on the different necessary nutrients, their significance to health, and the roles of dietitians and nutritionists.
Macronutrients are required in larger proportions. Carbohydrates consist of sugars, starch, and fiber. Sugars, classified as simple carbs, are quickly broken down and absorbed by the body, providing immediate energy. However, they do not satiate and could spike blood sugar levels. Persistently high blood sugar levels could heighten the risk of type 2 diabetes and its associated complications. On the other hand, fiber and unprocessed starch, classified as complex carbs, are broken down and absorbed slower by the body making one feel fuller for longer and reducing the risk of diabetes, cardiovascular disease, and colorectal cancer. Thus, complex carbs are considered healthier compared to sugars and refined carbs.
Proteins are made from amino acids; some of which are essential and must come from food. Some foods provide all the essential amino acids. However, most plant-based foods do not, so vegans have to consume different foods throughout the day containing the essential amino acids.
Fats are required for multiple important bodily functions, although excessive intake could result in obesity, high cholesterol, liver disease, and more. Unsaturated fats, such as olive oil, are healthier than animal-derived saturated fats.
Water, comprising up to 60% of the adult human body, is needed for various processes. Despite being calorie-free and non-energy providing, adequate hydration is critical. General guidance proposes the consumption of 2 liters, or 8 glasses, of water daily. However, factors such as individual body size, age, environmental factors, activity levels, health status, among others, influence the exact quantity needed.
Even though smaller quantities of vitamins and minerals, classified as micronutrients, are required, they are essential. Many foods are fortified with these micronutrients. Dietary minerals needed by the body include carbon, hydrogen, oxygen, and nitrogen, along with iron, potassium, and more. A well-balanced and diverse diet typically provides these minerals, but supplements may be recommended by a doctor in case of deficiency.
The role of a registered dietitian nutritionist (RD or RDN) spans from healthcare, private and public, education, corporate wellness, to research and the food industry. This requires formal education from an accredited university, following an approved curriculum, completing an intense internship, passing a licensure examination, and meeting continuing education requirements every five years. On the other hand, a nutritionist, who has self-studied or received formal education, does not meet the RD or RDN credential requirements and often operates within the food industry or in food science and technology.
In conclusion, nutrition is the investigation of food and its impact on the body. It underscores the necessity of a diverse diet for obtaining an array of nutrients. People adhering to specific diets must plan meticulously to ensure they receive all essential vitamins for their health. A diet dominated by plant-based foods and limited in animal fats, processed foods, and added sugars and salts tends to be healthier. However, the best diet for someone is highly individual, taking into account factors like genetics, family history, diagnoses, and sustainability.