The Impact of diet and nutrition on the health

Health is a state of complete wellbeing either physical, mentally or emotionally. Statistics reveal that the kind of diet you consume determines the quality and quantity of nutrients derived which can have a positive or adverse effect on the health.

From this post, you would discover how diet and nutrition impacts on your health and wellbeing. Additionally, you’d learn about the advantages of different food types and great tips on diet and nutrition.

But before we go further, it’s important we understand what diet stands for. So, what is diet? It’s the prescribed selection of different food types for good health and wellbeing. And nutrition refers to how food is consumed for growth, repair, and maintenance of body energy by taking the right amount of minerals, vitamins, and other vital components.

Good diet and nutrition

Poor diet has adverse effects on your health because it increases the risk of obesity, malnutrition, reduces the level of energy necessary for physical work, and could result in other related diseases.

It’s ideal to reduce consumption of fast foods because it’s high in calories, salt, sugar, and fat. Furthermore, it increases the level of bad cholesterol in the body and makes you susceptible to heart diseases. According to research findings, a poor diet is a risk factor for cardiovascular disease, heart failure, stroke, and other ailments because it increases the blood pressure, glucose, and lipids, so caution should be applied while planning any diet.


Benefits of a balanced diet and nutrition

Balance diet simply means having adequate amounts of the right nutrients in the body by ensuring the combination of different food classes for each meal. The advantages of a balanced diet include:

  • Enhances the energy level
  • Boosts the immune system to fight off diseases
  • Maintains a healthy weight
  • Increases wellbeing and longevity
  • Improves the functioning of the body organs

balanced diet and nutrition

The type of diet your body needs depends on your age, health conditions, and level of physical activity.

It may be difficult to find a single food class that provides all the nutrients for the body. So, varieties of different food types give the right amount of nutrition for healthy living.

A balanced diet consists of protein, carbohydrates, vitamins, minerals, fat, fibre, and water. Each of these food types has nutritional components for healthy living and would be analyzed here.



Importance of fruits and vegetables

The nutritional value obtainable from fruits and vegetables and never be overemphasized. Fruits and vegetables should be taken on a daily basis. They offer the following vitamins and minerals; Vitamin A, B Vitamins, Vitamin C, folate, folic acid, and potassium, zinc, minerals, amongst others.

Fruits and vegetables should be taken on a daily basis because of the following benefits:

  • Great source of fibre
  • Low level of fat and calories
  • Ideal for weight loss
  • Boost immune system
  • Protects against cancer and heart diseases
  • It aids in digestion



Protein foods serve as the building block of the body. They offer an excellent source of Iron, Zinc, fibre, folate, and potassium. The following are rich sources of protein such as beans, peas, meat, fish, seafood, eggs, nuts, seeds, and poultry, amongst others. Furthermore, protein provides the following benefits:

  • Good source of B vitamins for energy and formation of red blood cells
  • Prevention of anemia which occurs due to lack of Iron in the body
  • Good source of zinc which enhances the immune system and fertility

Consumption of red meat should be minimal or completely avoided particularly processed meat because it’s linked to cancer and other health challenges.


Milk and dairy food

Milk, cheese, yogurt, and other dairy products provide calcium for strong bone. It’s a good source of potassium which helps to maintain healthy blood pressure. Furthermore, dairy foods enhance the functioning of the reproductive system particularly amongst women who fall within the child-bearing age range.

Milk in a glass

Fats and Oil

  • It contains vitamin A, D, E, and K
  • Fats protects the organs in the body
  • It serves as a source of energy



The body weight is made of 55% of water and it’s an essential component for good health, well-being, and survival. Water aids in several chemical reactions within the body, and performs several functions such as:

  • Transfers nutrients to the cells
  • Disposes toxins from the body
  • Regulates the body temperature
  • Aids digestion and a healthy bowel
  • Lubricate the joints


Therefore, water is crucial to life! It is recommended to drink enough quantity of water every day (8 glasses per day) to stay healthy and hydrated.


Effects of poor diet and nutrition

Considering the fact that diet and nutrition is vital to good health and well-being, it is necessary to understand the negative effects of poor nutrition to the body. Malnutrition refers to insufficient nutrients and it results to deficiency disorders and a breakdown of the immune system. Wrong choices of food lead to excess energy and increase the risk of obesity, diabetes, and heart diseases. Fast foods with bad cholesterols should be avoided as its high in fat, salt, and sugar which could lead to cardiovascular disease or hypertension.

Effects of poor nutrition

The following are some of the consequences of poor nutrition and diet

Hypertension: Lack of potassium, basic nutrients, and excessive intake of alcohol could result in hypertension.

Diabetes: Type 2 Diabetes occurs as a result of poor dietary choices and nutrition which affects the metabolism of the body.

Cancer: The dietary preference increases the risk of cancer, and there are different types of cancer out there. So, it’s better to have a healthy lifestyle and eat right.

Obesity: A poor diet and nutrition could lead to overweight and obesity. The quality and quantity of food you eat has an effect on your health, fitness, and body weight index.

Cardiovascular disease (CVD): The arteries could get blocked due to the continuous accumulation of lipids and high blood cholesterol which leads to cardiovascular disease. Other negative factors like excess consumption of alcohol and smoking affect your reasoning and diet choices.

 Poor diet and nutrition 

Recommendation for good diet and nutrition

  • Make a selection of your meals from each food class
  • Reduce the intake of food and drinks with added sugar and salt content
  • Eat different varieties of fruits and vegetables daily
  • Take moderate amount of alcohol
  • Consume salt and processed foods at a low rate
  • Select foods that contain more vitamins and minerals


The effects of diet and nutrition could either be positive or negative with different outcomes on the health, and as such care must be taken to ensure all the different food types are integrated while planning any kind of meal to stay healthy, fit, and energetic. With the above recommendations, you would enjoy a healthier life based on your diet selection and preferences.

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