What is nutrition and why is it important? What foods are considered healthy? Should you take daily vitamins? Find the answers to these questions and more in our comprehensive guide on nutrition.

The Fundamentals of Nutrition

Nutrition is the foundation of a healthy lifestyle. At its core, nutrition is about consuming a balanced diet that provides the necessary nutrients for your body to function optimally. Good nutrition helps fuel your body, maintaining essential systems like your brain, muscles, bones, nerves, skin, blood circulation, and immune system. Proper nutrition also plays a crucial role in protecting you from various illnesses and diseases, such as heart disease, diabetes, cancer, and osteoporosis.

There are two main categories of nutrients in food: macronutrients and micronutrients. Macronutrients, including carbohydrates, protein, and fat, supply energy in the form of calories and serve as the building blocks for muscles and tissues. Micronutrients, on the other hand, encompass individual vitamins and minerals, which are divided into four groups: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals.

Healthy Food Choices: Unlocking the Power of Plant-Based Diets

For optimal health, science supports following a plant-based diet, such as the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet and the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to offer a wide range of health benefits and are associated with a lower risk of heart disease, cancer, and other chronic illnesses.

With the abundance of plant-based options available, there are countless healthy recipes you can incorporate into your daily meals. While all foods in a plant-based diet offer important health benefits, certain “superfoods” stand out for their exceptional nutritional value. These include berries, fatty fish, leafy greens, nuts, olive oil, whole grains, yogurt, cruciferous vegetables, and legumes.

The Harvard Healthy Eating Plate: A Visual Guide to Balanced Meals

The Harvard Healthy Eating Plate provides a visual guide to the proportions of healthy foods you should include in your meals. It suggests that at most meals, you should aim to fill half of your plate with vegetables and fruits, a quarter with whole grains, and the remaining quarter with lean protein.

The Role of Dietary Supplements: Are They Necessary?

Dietary supplements are a broad category that includes individual vitamins, minerals, multivitamins, and specialized formulas. While supplements are popular, there is limited evidence that they offer significant health benefits or help protect against disease for the average healthy adult. In most cases, a balanced diet rich in fruits, vegetables, and other plant-based foods can provide all the essential vitamins and minerals your body needs.

However, there are certain situations where a dietary supplement may be beneficial, such as for individuals diagnosed with a vitamin deficiency, those who struggle to get certain nutrients from their diet, or those with medical conditions that require additional vitamins or minerals.

Maximizing Your Nutrition: Tips and Strategies

To ensure you’re getting the most out of your nutrition, consider the following tips and strategies:

1. Focus on a plant-based diet rich in whole, unprocessed foods.
2. Incorporate a variety of nutrient-dense “superfoods” into your meals.
3. Strive for balanced meals that follow the guidelines of the Harvard Healthy Eating Plate.
4. Consult with a healthcare professional before starting any dietary supplement regimen.
5. Stay hydrated by drinking plenty of water throughout the day.
6. Engage in regular physical activity to support overall health and well-being.
7. Listen to your body and make adjustments to your diet as needed to optimize your nutrition.

Embracing Nutrition for a Healthier Tomorrow

By understanding the fundamentals of nutrition, making informed choices about healthy foods, and considering the role of dietary supplements, you can take a proactive approach to your health and well-being. Embracing the power of nutrition can unlock a world of benefits, from improved energy and vitality to a reduced risk of chronic diseases. Start your journey to optimal health today by incorporating these principles into your daily life.

Frequently Asked Questions (FAQs)

What is the difference between macronutrients and micronutrients?

Macronutrients are the three main nutrients that provide calories and serve as the building blocks for your body: carbohydrates, protein, and fat. Micronutrients, on the other hand, are individual vitamins and minerals that are essential for various bodily functions but are needed in smaller amounts.

Why are plant-based diets considered healthy?

Plant-based diets, such as the Mediterranean-DASH and MIND diets, have been shown to offer numerous health benefits and are associated with a lower risk of heart disease, cancer, and other chronic illnesses. This is due to the abundance of nutrient-dense fruits, vegetables, whole grains, and other plant-based foods that provide essential vitamins, minerals, and antioxidants.

Do I need to take a daily vitamin supplement?

For most healthy adults, a balanced diet rich in fruits, vegetables, and other plant-based foods can provide all the essential vitamins and minerals your body needs. However, there are certain situations, such as vitamin deficiencies or specific medical conditions, where a dietary supplement may be beneficial. It’s always best to consult with a healthcare professional before starting any supplement regimen.

Nutrition – Harvard Health

What is nutrition and why is nutrition important?

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.

There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories) and serve as the building blocks for muscles and tissues.

In comparison, micronutrients are individual vitamins and minerals. They are divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals.

What foods are healthy?

For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet, and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses.

With so many food options available with plant-based diets, there are many healthy recipes you can make.

While most foods in plant-based diets offer important health benefits, certain ones stand out. These “superfoods” pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible. They include the following:

• Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
• Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.
• Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
• Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
• Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
• Whole grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.
• Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotics. These “good bacteria” can protect the body from other harmful bacteria.
• Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer.  
• Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans, and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

What does a typical healthy meal from a plant-based diet look like? A great visual guide is the Harvard Healthy Eating Plate. It shows the proportions of the healthy foods you should eat. At most meals, try to fill half of your plate with vegetables and fruit, a quarter with whole grains, and the final quarter with lean protein.

Should you take daily vitamins?

“Dietary supplement” is an umbrella term. It includes individual vitamins, such as A, B, C, D, E, and K, and minerals like calcium, multivitamins (a product that contains 10 or more vitamins, minerals, or both), and specialized senior or gender-specific formulas that contain various combinations of vitamins, minerals, and other compounds.

Should you take a daily supplement?

Even though supplements are popular, there is limited evidence they offer significant health benefits or help protect against disease. For the average healthy adult, eating a balanced diet with plenty of fruits and vegetables provides all the essential vitamins and minerals.

However, there are situations when people may need a dietary supplement, such as those diagnosed with a vitamin deficiency that’s been confirmed by a blood test, those who have trouble getting certain vitamins from foods, or those who suffer from conditions that require extra vitamins or minerals.

For example, strict vegans may not get enough vitamin B-12, which is found primarily in animal products. Low levels of vitamins B-12 and B-6 can stem from digestive disorders, such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients. Adults diagnosed with osteoporosis may require extra vitamin D and calcium beyond what they get from their regular diet. Moreover, people who are lactose intolerant, and avoid dairy products, may not get enough vitamin D and calcium.

Doctors have differing opinions about dietary supplements. Some believe they are not necessary. Others take a “might-help-won’t-hurt” approach to fill in nutritional gaps in one’s diet. And studies have shown that taking dietary supplements as prescribed usually doesn’t cause serious issues.

If you want to explore taking a supplement, first check with your doctor. He or she can advise whether they are needed and help choose the appropriate over-the-counter brand. The FDA monitors disease-related claims on dietary supplement labels but does not ensure whether a product contains the ingredients listed on its label.

Nutrition for older adults

Proper nutrition becomes even more important after men and women reach age 50. It helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes.

 

But is there a best diet for men and women over 50?

 

There is no single way to eat for good health. While everyone needs carbohydrates, fat, and protein, there is no “magic” ratio that you should strive for as long as you avoid extremes. In fact, recent studies have found that the quality of the food is more important than whether it’s low-fat, low-carb, or somewhere in between.

 

While details may vary from diet to diet, all healthy eating plans have four basic principles in common:

 

1. Lots of plants. Plant foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—offer a wealth of vitamins and minerals. They also contain fiber and healthful compounds called phytochemicals, natural substances in plants that provide a range of health benefits, including antioxidant, anti-inflammatory, and even anti-cancer activity.
2. Adequate protein. Abundant research shows it’s essential to eat enough protein. There are many protein sources, but plant protein (beans, lentils, soy foods, nuts, seeds) and fish offer the most health benefits.
3. Minimally processed foods. A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol. Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.
4. Limited saturated fats, added sugars, and sodium. The U.S. government’s Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. The same goes for added sugars (sugars added during processing). As for sodium, keep it below 2,300 milligrams (mg) per day—the average American consumes far too much, more than 3,400 mg per day.

Meal prep ideas

Healthy eating doesn’t have to be hard. With a bit of preparation and planning, it can be easy to create healthy meals for the entire week. Meal prep has many benefits: It can help save time and money and help with portion control for weight management. It also reduces the stress of daily decisions about what to eat.

 

Here are some steps on how to meal prep.

 

Gather meal ideas. Collect healthy recipes and save them in a binder or copy recipe links onto an online spreadsheet. Consider specific meals or foods for different days of the week, like Meatless Mondays, Whole Grain Wednesdays, and Stir-Fry Fridays.

 

Begin small: Create enough dinners for two to three days of the week, and then go from there.

 

Pick a day. Choose a specific day of the week to do the following:

1. Plan the menu (whether weekly or several days) and write out your grocery list.
2. Grocery shop.
3. Meal prep.

Some of these days may overlap but breaking up these tasks can keep meal planning manageable.

 

Cook in order. On meal prep day, focus first on foods that take the longest to cook. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so you can pop them into the oven or stir-fry them later in the week.

 

Multi-task. While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.

 

Make extras. When possible, make extra portions of recipes for another day or two of meals, or freeze them for the following week.

 

Storage. Label all prepped items with a date so that you can track when to use them. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front and center at eye level, so you remember to use them. Freeze cooked meals in airtight containers.

 

Stock up. Work at stocking your kitchen with the following staples. This ensures you always have the basics on hand for meal prep and when you need to suddenly whip up healthy meals.

• For your fridge: fruits, vegetables, dark leafy greens, low-fat cheese, fresh salsa, plain yogurt, eggs, chicken, low-fat milk, pesto, light mayonnaise, hummus, and lemons.
• For your freezer: a variety of frozen vegetables (without sauce), poultry, fish, and berries.
• For your cupboard: brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain tortillas, whole-wheat pasta, whole-grain bread, nuts and seeds, peanut butter, onions, sweet potatoes, garlic, canned beans (low sodium), canned fish (sardines, tuna, salmon), low-sodium soup, canned tomatoes, low-sodium chicken and vegetable broth, tomato paste, olive oil, balsamic vinegar, mustard, herbs, and spices.

Healthy Eating – HelpGuide.org

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »

Making the switch to a healthy diet

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.

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Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.

Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: important to any healthy diet

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.

Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

It’s not just what you eat, but when you eat

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.

Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Add more fruit and vegetables to your diet

Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.

To increase your intake:

• Add antioxidant-rich berries to your favorite breakfast cereal
• Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
• Swap your usual rice or pasta side dish for a colorful salad
• Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Last updated or reviewed on March 1, 2023

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Expert articles

Section “All about healthy eating” is a collection of articles about the principles of building a healthy diet. All materials posted here are united by the main goal. They are created to provide the reader with the most complete, scientifically based information about proper and healthy nutrition, the properties and composition of food products, and their impact on human health.

Consultants from various fields participated in the preparation of the section: practitioners from a specialized research institute, doctors of medical and biological sciences, employees of research laboratories, experts in such areas as nutrition for children and expectant mothers, sports nutrition, nutrition for allergies, etc.

Articles in the section “All about healthy eating” reflect the modern view of the science of nutrition – nutrition – on the problems of food safety, the occurrence of alimentary-dependent diseases and food hygiene in general.

Recently, there has been a huge amount of pseudo-scientific and conflicting information about food and the modern food industry in the media. In pursuit of sensationalism, journalists make more and more “terrible” reports about the dangers of certain foods. Individual medical and pharmaceutical companies distribute promotional information about more and more new ways to achieve “universal happiness” through the use of certain products, pharmacological drugs or nutritional supplements. Others claim to be a new word in nutrition, calling for the abandonment of certain types and entire food groups, recommending untested, and often deliberately dangerous diets. An example of this is the popular advice on the separate intake of carbohydrate and protein foods, nutrition for different blood types, etc. Mass “blind” adherence to vegetarianism, raw food diet and other restrictions becomes dangerous, depriving the body of essential nutrients and compounds and leading to general eating disorders.

On the other hand, scientific and technological progress has led to the emergence of a wide range of previously non-existent food products, and with them, completely new, chemically obtained compounds began to fall into our diet. High-calorie, easily digestible, so-called refined foods high in fat and sugar and low in dietary fiber, vitamins and minerals are being promoted everywhere. Dietetics strongly recommends excluding such foods from the diet, but many, by inertia, purchase advertised products, not wanting to understand their composition or not having information about their harm. It is with this that medical scientists associate the wide spread among the population of atherosclerosis, hypertension, diabetes mellitus, myocardial infarction, stroke, as well as diseases of the gastrointestinal tract, metabolic, osteoarticular and oncological pathology. No wonder all these diseases are called “diseases of civilization.” This affects the problem of excess weight – in Russia, overweight affects about 58% of women and 44% of men of working age. Over the years, the percentage of such persons increases, reaching 65-70% at 60 years and older.

Despite the wide range and apparent diversity of products on the shelves of modern supermarkets, in terms of nutrient composition, the nutrition of the population of most economically developed countries remains limited, characterized by a relatively uniform consumption of only a few basic (basic) types of products. Proper and healthy nutrition involves a varied, balanced diet that provides the body with a full range of useful substances. It is the deficiency of the so-called micronutrients – vitamins, microelements, individual polyunsaturated fatty acids (PUFAs) and dietary fiber that has the most negative impact on the health of the population. It leads to a sharp decrease in the body’s resistance to adverse environmental factors due to a disruption in the functioning of antioxidant defense systems and the development of immunodeficiency states.

The lack of objective and systematized information about rational healthy nutrition in the information field leads to the fact that today the level of such knowledge among Russians is one of the lowest in the world. In Europe and the United States, the situation is different: today the rich, educated population of these states eats much more modestly and simply, compared to poorly educated fellow citizens, and the higher the educational level of a person, the more correct and healthy food he chooses.