1.3 The Role of Nutrition in Health and Disease Prevention

Nutrition plays a crucial role in preventing chronic diseases and supporting overall health. A balanced diet rich in fruits, vegetables, and whole grains can help ward off obesity, diabetes, and heart disease. It also boosts the immune system through essential nutrients like vitamins C and D.

Nutritional needs change throughout life, from pregnancy to old age. Proper nutrition during these stages can prevent deficiencies, support growth, and maintain health. For weight management, understanding energy balance and making mindful food choices are key to achieving and maintaining a healthy weight.

Nutrition and Disease Prevention

Diet and chronic disease relationship

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• Obesity results from excess calorie intake surpassing energy expenditure leads to adipose tissue accumulation (visceral fat)
• Type 2 diabetes develops due to insulin resistance often triggered by poor diet and obesity affects glucose metabolism
• Heart disease risk increases with high saturated and trans fat intake raises LDL cholesterol levels clogs arteries
• Processed foods, lacking fruits/vegetables, and refined carbs contribute to multiple chronic diseases alters gut microbiome

Nutrition for immune system support

• Vitamin C boosts white blood cell production strengthens skin barrier (citrus fruits, bell peppers)
• Vitamin D regulates T-cell function reduces risk of respiratory infections (fatty fish, fortified dairy)
• Zinc supports antibody production shortens duration of common cold (oysters, pumpkin seeds)
• Probiotics enhance gut barrier function modulate immune response (yogurt, kefir)
• Antioxidants combat free radicals reduce cellular damage (berries, dark leafy greens)
• Hydration maintains mucus membranes flushes out toxins supports lymphatic system

Nutrition Across the Lifespan

Nutrition across life stages

• Pregnancy requires increased folic acid (400-800 mcg daily) prevents neural tube defects
• Infancy benefits from breastfeeding provides antibodies enhances cognitive development
• Older adults need more protein (1.0-1.2 g/kg body weight) preserves muscle mass
• Iron-fortified foods crucial for infants prevents anemia supports cognitive development (iron-fortified cereals)
• Calcium and vitamin D vital for older adults maintains bone density reduces fracture risk (dairy products, fortified plant milks)

Nutrition in weight management

• Energy balance equation: Weight change = Energy In - Energy Out
• Basal Metabolic Rate (BMR) accounts for 60-75% of daily energy expenditure varies with age, gender, body composition
• Protein increases satiety preserves lean muscle mass during weight loss (lean meats, legumes)
• Complex carbohydrates provide sustained energy regulate blood sugar (whole grains, sweet potatoes)
• Mindful eating techniques reduce overconsumption improves relationship with food (chewing slowly, avoiding distractions)
• Eating disorders disrupt normal eating patterns severely impact physical and mental health

1. Anorexia nervosa: severe calorie restriction
2. Bulimia nervosa: binge-purge cycles
3. Binge eating disorder: excessive food consumption without compensatory behaviors

• Regular physical activity complements nutrition in weight management improves insulin sensitivity enhances mood (150 minutes moderate-intensity weekly)