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The importance of a healthy diet and exercise

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Nutrition's Role in Physical Fitness: Why You Need to Consider Both

Verywell / Alexandra Shytsman

Nutrients and Your Athletic Performance

What to eat for optimal performance, hydration makes a difference, sustainable nutrition habits, frequently asked questions.

Whether you are a competitive athlete, play a recreational sport, or practice yoga, there is no doubt that physical activity has many health benefits. When it comes to maximizing your workouts or improving athletic performance, nutrition and physical activity go hand in hand.

What we eat before and after exercise, as well as on a regular basis, can make a large difference in how we feel and how we perform during activity. The right balance of macro and micronutrients may vary depending on your fitness level and the type of activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize your performance.

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates, proteins, and fats, athletes may feel sluggish and fatigued during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D, and zinc.

Nutrition for physical activity is highly individualized. It is often helpful to consult with a sports dietitian to review your individual needs and make specific recommendations for your body and activity level.

Evidence Shows Proper Nutrition Supports Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about our day and maximize workouts and athletic performance.
Protein is important for building muscle as well as the repair and recovery of bones, joints, and ligaments after a workout.
Fat keeps us full and satisfied, helps cushion our bones and joints, and increases the absorption of fat-soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein.

One study looked at the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal. 35 individuals ran 10 kilometers (6.2 miles) and then consumed either a protein/carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that consumption of carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

A "superfood" is a term frequently used by the food industry to market a specific food as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you are looking to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods, including leafy greens, berries, eggs, sweet potato, and turmeric, contain antioxidants, complex carbohydrates, and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium, iron, vitamin C, and fiber. Eating leafy greens, such as spinach, kale, collard greens, and swiss chard, is shown to increase muscle function in men and women engaging in physical activity.

Additionally, the nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise. You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie.

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries into a salad to get an antioxidant punch.

Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair. The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab and go.

Sweet Potato

Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast wedges, add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger.

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests that individuals who use turmeric after a workout experience reduced muscle pain and tenderness, reduced muscle damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables, adding it to a curry , or making golden milk . Turmeric is also available in supplement form .

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions, such as breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium, potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before, during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at one time can feel overwhelming, and it is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle . Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

A Word From Verywell

Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable. If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian .

S.M.A.R.T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. S.M.A.R.T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S.M.A.R.T goal is "I will include one vegetable at dinner 3 nights this week."

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements. Aging also causes a slower metabolism and decreased calorie needs.

Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

Koehler K, Drenowatz C. Integrated Role of Nutrition and Physical Activity for Lifelong Health . Nutrients . 2019;11(7):1437. doi:10.3390/nu11071437

Gustafson CR, Rakhmatullaeva N, Beckford SE, Ammachathram A, Cristobal A, Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State . Nutrients . 2018;10(12):1941. doi:10.3390/nu10121941

Draganidis D, Jamurtas AZ, Stampoulis T, et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation . Nutrients . 2018;10(5):566. doi:10.3390/nu10050566

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations . Nutrients . 2019;11(6):1289. doi:10.3390/nu11061289

Isenmann E, Blume F, Bizjak DA, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise . Nutrients . 2019;11(4):744. Published 2019 Mar 30. doi:10.3390/nu11040744

Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels . J Nutr . 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415

Hoon MW, Johnson NA, Chapman PG, Burke LM. The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis. Int J Sport Nutr Exerc Metab . 2013;23(5):522-532. doi:10.1123/ijsnem.23.5.522

Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights . Redox Biol . 2020;35:101471. doi:10.1016/j.redox.2020.101471

López Sobaler AM, Aparicio Vizuete A, Ortega RM. Papel del huevo en la dieta de deportistas y personas físicamente activas [ Role of the egg in the diet of athletes and physically active people ]. Nutr Hosp . 2017;34(Suppl 4):31-35. doi:10.1016/j.redox.2020.101471

Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications . Eur J Appl Physiol . 2021;121(3):721-748. doi:10.1007/s00421-020-04546-8

Mahmood K, Zia KM, Zuber M, Salman M, Anjum MN. Recent developments in curcumin and curcumin based polymeric materials for biomedical applications: A review . Int J Biol Macromol . 2015;81:877-890. doi:10.1016/j.ijbiomac.2015.09.026

Campbell MS, Carlini NA, Fleenor BS. Influence of curcumin on performance and post-exercise recovery . Crit Rev Food Sci Nutr . 2021;61(7):1152-1162. doi:0.1080/10408398.2020.1754754

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc . 2017 Jan;49(1):222]. Med Sci Sports Exerc . 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

Sipponen P, Maaroos HI. Chronic gastritis . Scand J Gastroenterol . 2015;50(6):657-667. doi:10.3109/00365521.2015.1019918

The Journal of Clinical Endocrinology & Metabolism, Water-Induced Thermogenesis , Michael Boschmann, 7/2/13

Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach . Prev Chronic Dis . 2014;11:130390.
Emilio Ros, Health Benefits of Nut Consumption , National Institutes of Health, 2010

By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

Importance of Exercise Essay

500 words essay on exercise essay.

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it.

Importance of Exercise

Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.

If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.

These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.

They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases .

Benefits of Exercise

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.

Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.

When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.

The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of Importance of Exercise Essay

In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily.

FAQ of Importance of Exercise Essay

Question 1: What is the importance of exercise?

Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

Question 2: Why is exercising important for students?

Answer 2: Exercising is important for students because it helps students to enhance their cardiorespiratory fitness and build strong bones and muscles. In addition, it also controls weight and reduces the symptoms of anxiety and depression. Further, it can also reduce the risk of health conditions like heart diseases and more.

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Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease

Hellas cena.

1 Laboratory of Dietetics and Clinical Nutrition, Department of Public Health, Experimental and Forensic Medicine, University of Pavia, 27100 Pavia, Italy

2 Clinical Nutrition and Dietetics Service, Unit of Internal Medicine and Endocrinology, ICS Maugeri IRCCS, 27100 Pavia, Italy

Philip C. Calder

3 Human Development and Health, Faculty of Medicine, University of Southampton, Southampton SO16 6YD, UK

4 NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton SO16 6YD, UK

The definition of what constitutes a healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease. A large and growing body of evidence supports that intake of certain types of nutrients, specific food groups, or overarching dietary patterns positively influences health and promotes the prevention of common non-communicable diseases (NCDs). Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets such as the Mediterranean diet or have been constructed as part of dietary patterns designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets. In comparison with a more traditional Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. To better understand the current concept of a “healthy diet,” this review describes the features and supporting clinical and epidemiologic data for diets that have been shown to prevent disease and/or positively influence health. In total, evidence from epidemiological studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs including cardiovascular disease and cancer.

1. Introduction

Non-communicable diseases (NCDs) such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the leading causes of death and disability throughout the world, affecting populations in developed as well as developing countries [ 1 ]. Although there are established genetic and environmental contributors to NCD risk, modifiable lifestyle-related factors play a large role at the individual level [ 2 , 3 , 4 ]. Dietary choices, for example, contribute to the risk for developing hypertension, hypercholesterolemia, overweight/obesity, and inflammation, which in turn increase the risk for diseases that are associated with significant morbidity and mortality, including cardiovascular disease, diabetes, and cancer [ 5 ]. Indeed, the marked rise in chronic NCDs has a causal link to global dietary patterns that are becoming increasingly Westernized [ 6 ], being characterized by high levels of fatty and processed meats, saturated fats, refined grains, salt, and sugars but lacking in fresh fruits and vegetables.

In recognition of the importance of the diet as a determinant of disease risk, the World Health Organization (WHO) Global Action Plan for the Prevention and Control of Noncommunicable Diseases includes strategies for addressing unhealthy diet patterns among its initiatives directed at reducing behavioral risk factors; the other components comprise physical inactivity, tobacco use, and harmful alcohol use [ 1 ]. Dietary changes recommended by WHO include balancing energy intake, limiting saturated and trans fats and shifting toward consumption of unsaturated fats, increasing intake of fruits and vegetables, and limiting the intake of sugar and salt. Many of these dietary targets naturally occur in regional diets such as the Mediterranean diet [ 7 ] or are included as part of evidence-based diets designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) [ 8 ] or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) [ 9 ] diets. To better understand the current concept of a “healthy diet”, this narrative review describes the features and supporting clinical and epidemiologic data for diets that align with the general WHO guidance and have been shown to prevent disease and/or positively influence health.

2. Components of a Healthy Diet and Their Benefits

A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body [ 10 ]. Macronutrients (i.e., carbohydrates, proteins, and fats) provide the energy necessary for the cellular processes required for daily functioning [ 11 ]. Micronutrients (i.e., vitamins and minerals) are required in comparatively small amounts for normal growth, development, metabolism, and physiologic functioning [ 12 , 13 ].

Carbohydrates are the primary source of energy in the diet and are found in the greatest abundance in grains, fruits, legumes, and vegetables [ 14 ]. In terms of deriving a health benefit, whole grains are preferred over processed grains, the latter having been stripped of germ and bran during the milling process, resulting in lower amounts of fiber and micronutrients [ 15 ]. Meta-analyses of prospective cohort studies have linked increased whole-grain intake to a reduced risk of coronary heart disease, stroke, cardiovascular disease, and cancer, as well as to the decreased risk of mortality due to any cause, cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease [ 15 , 16 , 17 ]. Fresh fruits and vegetables supply energy as well as dietary fiber, which promotes the feeling of satiety and has positive effects on gastrointestinal function, cholesterol levels, and glycemic control [ 18 ]. In addition, fresh fruits and vegetables are key sources of phytochemicals (e.g., polyphenols, phytosterols, carotenoids), which are bioactive compounds believed to confer many of the health benefits associated with fruit and vegetable consumption [ 19 ]. The mechanistic effects of these various phytochemicals are unclear but include their antioxidative properties, as well as their role in regulating nuclear transcription factors, fat metabolism, and inflammatory mediators. For example, flavonoids have been shown to increase insulin secretion and reduce insulin resistance, suggesting that these phytochemicals provide some benefits in obesity and diabetes [ 20 ]. Additionally, polyphenols interact with gastrointestinal microbiota in a bi-directional manner by enhancing gut bacteria and being metabolized by these bacteria to form more bioactive compounds [ 20 ]. Fruit and vegetable intake has been shown to inversely correlate with the risk of NCDs, including hypertension [ 21 ], cardiovascular disease [ 22 , 23 ], chronic obstructive pulmonary disease [ 24 ], lung cancer [ 25 ], and metabolic syndrome [ 26 ].

Dietary proteins provide a source of energy as well as amino acids, including those that the human body requires but cannot produce on its own (i.e., essential amino acids). Dietary proteins are derived from both animal (meat, dairy, fish, and eggs) and plant (legumes, soya products, grains, nuts, and seeds) sources, with the former considered a richer source due to the array of amino acids, high digestibility, and greater bioavailability [ 27 ]. However, animal-based sources of protein contain saturated fatty acids, which have been linked to cardiovascular disease, dyslipidemia, and certain cancers. Although the mechanisms are unclear, red meat, and processed meat in particular, have been associated with an increased risk of colorectal cancer [ 28 , 29 ]. Animal-derived proteins also increase the dietary acid load, tipping the body’s acid-base balance toward acidosis [ 30 , 31 ]. The increased metabolic acid load has been linked to insulin resistance, impaired glucose homeostasis, and the development of urinary calcium stones [ 30 , 31 ].

Adequate dietary protein intake is important for maintaining lean body mass throughout the life span. In older adults, protein plays an important role in preventing age-related loss of skeletal muscle mass [ 32 ], preserving bone mass, and reducing fracture risk [ 33 ]. For older individuals not obtaining adequate protein from their diets, supplementation with amino acids can improve strength and functional status [ 34 ].

Fats (or lipids) are the primary structural components of cellular membranes and are also sources of cellular energy [ 35 ]. Dietary fats fall into 4 categories: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content of food is generally an admixture of these different types [ 35 ]. Unsaturated fats are found in a variety of foods, including fish, many plant-derived oils, nuts, and seeds, whereas animal products (and some plant-derived oils) contribute a larger proportion of saturated fats [ 35 , 36 ]. Trans fats found in foods are predominantly the result of processing vegetable oils but are also present in small quantities in animal products (i.e., ruminant trans fats from cows, sheep, and goats) [ 35 , 36 ]. Among the types of dietary fats, unsaturated fats are associated with reduced cardiovascular and mortality risks, whereas trans fats and, to a lesser degree, saturated fats are associated with negative impacts on health, including increased mortality risk [ 36 , 37 ]. Two families of polyunsaturated fatty acids, omega-3 and omega-6, are described as essential fatty acids, because they are required for normal growth and reproduction but are not produced by the body and, therefore, must be obtained from dietary sources [ 10 ]. Omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been widely studied for their potential health benefits, with evidence suggesting positive effects including cardioprotection, preventing cognitive decline, reducing inflammation, sustaining muscle mass, and improving systemic insulin resistance [ 38 , 39 , 40 ]. Seafood, especially oily fish, provides EPA and DHA, and supplements are widely available for those not meeting recommended intakes with diet alone [ 41 , 42 ]. Nuts and some seeds and plant oils provide alpha-linolenic acid, the major plant omega-3 fatty acid [ 43 ].

Although required in trace amounts compared with macronutrients, micronutrients are necessary for normal growth, metabolism, physiologic functioning, and cellular integrity [ 12 , 13 ]. The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet [ 44 ]. Vitamin and mineral inadequacies have been implicated in cellular aging and late-onset disease, as scarcity drives chronic metabolic disruption. Keeping with these observations, adequate dietary intake of, or supplementation with, micronutrients that have antioxidant properties (e.g., vitamins A, C, and E, copper, zinc, and selenium) has been suggested as a means to reduce the risk for and progression of age-related diseases [ 45 ].

Water is the principal component of the body, constituting the majority of lean body mass and total body weight [ 13 ]. Water not only provides hydration but also carries micronutrients, including trace elements and electrolytes [ 46 , 47 ]. Drinking water may supply as much as 20% of the daily recommended intake of calcium and magnesium [ 47 ]. Our understanding of water requirements and water’s effect on health and disease is limited, although the global increase in intake of high-calorie beverages has refocused attention on the importance of water for maintaining health and preventing disease [ 46 ].

3. Common Health-Promoting Dietary Patterns

Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars [ 48 ]. Patterns such as these are naturally occurring in certain regions of the world and rooted in local/regional tradition and food sources, as is the case for the traditional Mediterranean and Asian diets. Healthy dietary patterns have also been developed based on studies of nutrient intake and subsequent health measures or outcomes (e.g., the DASH [ 8 ] and MIND [ 9 ] diets) that share some common characteristics ( Figure 1 ).

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A generalized healthy diet and lifestyle pyramid.

3.1. Mediterranean Diet

The Mediterranean diet is based on components of the traditional dietary patterns of Euro-Mediterranean countries and encompasses not only the types of foods consumed and their relative contributions to daily nutrient intake, but also an approach to eating that is cognizant of how foods are sourced (e.g., sustainability and eco-friendliness), cooked, and eaten, as well as lifestyle considerations such as engaging in regular physical activity, getting adequate rest, and participating in fellowship when preparing and sharing meals [ 7 ]. Within the core framework of the Mediterranean diet, variations based on geography and culture are reflected in the emphasis on the inclusion of traditional and local food products. The primary basis of daily meals in the Mediterranean diet is cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber and a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals ( Table 1 ) [ 7 , 9 , 49 , 50 , 51 , 52 ]. Dairy products, preferably low-fat yogurt, cheese, or other fermented dairy products, are recommended daily in moderation as a source of calcium, which is needed for bone and heart health. Olive oil serves as the primary source of dietary lipids and is supplemented with olives, nuts, and seeds. Water (1.5–2.0 L/day or ~8 glasses) is recommended as the main source of hydration, whereas wine and other fermented alcoholic beverages are generally permitted in moderation, to be consumed with meals. Fish, white meat, and eggs are the primary sources of protein; red meat and processed meats are consumed less frequently and in smaller portions. Legumes are also a preferred source of plant-based proteins [ 7 ].

Comparison of nutritional/lifestyle components among different healthy diet options.

Dietary Component	Recommended Servings
Dietary Component	Mediterranean [ ]	DASH [ ]	MIND [ , ]	Healthy Nordic [ ]	Traditional Asian [ ]
	1–2/meal	4–5 servings/day	Berries: ≥ 2 servings/week	Fruits, berries, vegetables, and potatoes: ≥ 500 g/day	Daily
	≥ 2 servings/meal	4–5 servings/day	Green leafy: ≥ 6 servings/week Other: ≥ 1 serving/day	Fruits, berries, vegetables, and potatoes: ≥ 500 g/day	Daily
	1–2 servings/meal	7–8 servings/day	≥ 3 servings/day	Bread: 4–6 slices/day Cereal: 1.5 servings/day Pasta: 3 servings/week β-glucan-rich foods: 3 g/d	Daily
	Low-fat: 2 servings/day	Low- or non-fat: 2–3 servings/day	Cheese: < 1 serving/week Butter: < 1 Tbsp/day	Low-fat milk: ≤ 5 dL/day Cheese: for cooking	Yogurt: daily to weekly
	Olives/nuts/seeds: 1–2 servings/day Legumes: ≥ 2 servings/week	4–5 servings/week	Nuts: ≥ 5 servings/week Beans: > 3 servings/week	Nuts (mostly almonds): 15 g/day	Daily
	Red meat: < 2 servings/week Processed meat: ≤ 1 servings/week White meat: 2 servings/week	Lean protein: ≤ 2 servings/day	Red meat: < 4 servings/week	Meat: ≤ 500 g/week	Red meat: infrequent
			Poultry: ≥ 2 servings/week	Poultry: ≤ 300 g/week	Poultry: Daily to weekly
	≥ 2 servings/week		≥ 1 serving/week	3–5 servings/week	2 servings/week
	Olive oil: 1–2 servings/meal	2–3 servings /day	Olive oil as primary oil	5 g/bread slice 0.5 dL/day as dressing	Healthy cooking oils: daily to weekly
	≤ 2 servings/week	≤ 5 servings/week	Pastries & sweets: < 5 servings/week	On weekends	Infrequent
	Eggs: 2–4 servings/week Potatoes: ≤ 3 servings//week	Sodium < 2,300 mg/day	Fried or fast food: < 1 serving/week	Eggs: Stay within daily recommended cholesterol intake Fruit/vegetable juice: 4 dL/week	Eggs: daily to weekly
	Wine: in moderation	Women: ≤ 1 drink/day Men: ≤ 2 drinks/day	1 glass/day	Habitual amount	In moderation

a Recommendations shown here are based on a 2000 calorie per day eating plan. b Contribution of total fat and quality of fat from cheese to stay within the recommended daily intake.

The health benefits of the Mediterranean diet were first described in 1975 by Ancel Keys, who observed a reduction in cardiovascular disease risk among populations whose nutritional model was consistent with practices of peoples from the Mediterranean Basin [ 53 ]. Since that time, research has revealed beneficial effects of the Mediterranean diet on a number of NCDs and related health measures, including cardiovascular and cerebrovascular disease [ 54 ], cancer [ 55 ], glycemic control [ 56 ], and cognitive function [ 57 , 58 ]. Although publication of a key intervention study (Prevención con Dieta Mediterránea; PREDIMED) conducted at multiple sites across Spain and evaluating the Mediterranean diet for the primary prevention of cardiovascular disease was retracted due to irregularities in randomization [ 59 ], a subsequent analysis adjusting for these issues reported a consistent positive effect of adhering to a Mediterranean diet supplemented with olive oil or nuts compared with a reduced-fat diet [ 59 ]. Substudies of PREDIMED have also shown that, compared with a low-fat control diet, the Mediterranean diet supplemented with olive oil or nuts is associated with a 30% reduced risk of major cardiovascular risk events [ 59 ] and reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) of 5.8–7.3 mmHg and 3.3–3.4 mmHg, respectively [ 60 ]. In addition, cardiovascular factors such as mean internal carotid artery intima-media thickness (−0.084 mm; p < 0.05) and maximum plaque height (−0.091 mm; p < 0.05) are improved with the Mediterranean diet supplemented with nuts [ 61 ]. Greater intake of polyphenols (phytochemicals found in fruits, vegetables, tea, olive oil, and wine) correlated with a 36% reduced risk of hypertension ( p = 0.015) [ 62 ] and improvements in inflammatory biomarkers related to atherosclerosis (i.e., interleukin [IL]-6, tumor necrosis factor-alpha, soluble intercellular adhesion molecule-1, vascular cell adhesion molecule-1, and monocyte chemotactic protein-1; p < 0.05 for each), as well as in high-density lipoprotein cholesterol (HDL-C; p = 0.004) [ 62 , 63 ].

3.2. Dietary Approaches to Stop Hypertension (DASH)

The DASH diet derives its name from the Dietary Approaches to Stop Hypertension study, which evaluated the influence of dietary patterns on blood pressure [ 8 ]. Patients who consumed a diet that was rich in fruits, vegetables, and low-fat dairy and that included a reduced amount of saturated and total fat and cholesterol experienced significantly greater reductions in blood pressure than patients who consumed a control diet that was similar in composition to a typical American diet (difference in SBP/DBP, −5.5/−3.0 mmHg; p < 0.001) or a diet rich in fruits and vegetables with a reduced amount of snacks and sweets (−2.7/−1.9 mmHg; p ≤ 0.002). All 3 diets had a sodium content of 3 g per day. A subsequent study (DASH-Sodium) that explored the DASH diet or a control diet in combination with varying levels of sodium intake (high, intermediate, and low) found that the DASH diet significantly reduced SBP during the high, intermediate, and low sodium intake phases of both diets (high: −5.9 mmHg; p < 0.001; intermediate: −5.0 mmHg; p < 0.001; low: −2.2 mmHg; p < 0.05) [ 64 ]. The DASH diet also significantly reduced DBP versus the control diet during the high (−2.9 mmHg; p < 0.001) and intermediate (−2.5 mmHg; p < 0.01) sodium intake phases but not during the low intake phase (−1.0 mmHg). Although reducing sodium intake also significantly reduced blood pressure in the control diet group ( p < 0.05), the low sodium phase of the DASH diet elicited significant decreases in SBP/DBP of −8.9/−4.5 mmHg ( p < 0.001 for each) compared with high sodium intake phase of the control diet.

Subsequent controlled trials, as a whole, support the results of the DASH and DASH-Sodium studies in terms of blood pressure reduction. Moreover, these studies expanded the positive impacts of the DASH diet to include improvements in other cardiovascular risk factors or comorbidities (e.g., low-density lipoprotein cholesterol [LDL-C], total cholesterol, overweight/obesity, and insulin sensitivity) [ 65 , 66 , 67 , 68 ] and reductions in adverse outcomes such as development of cardiovascular disease, coronary heart disease, stroke, heart failure, metabolic syndrome, and diabetes (including improved pregnancy outcomes in women with gestational diabetes) [ 68 , 69 , 70 , 71 , 72 ]. Meta-analyses of studies using the DASH diet have demonstrated that LDL-C is significantly reduced by −0.1 mmol/L ( p = 0.03) [ 65 , 68 ], total cholesterol by −0.2 mmol/L ( p < 0.001) [ 65 , 68 ], body weight by −1.42 kg ( p < 0.001) [ 66 , 68 ], and fasting insulin by −0.15 μU/mL ( p < 0.001) [ 65 , 66 , 67 , 68 ]. With the DASH diet, the risk of cardiovascular disease is reduced by 20%, stroke by 19%, and heart failure by 29% ( p < 0.001 for each) [ 69 , 71 ]. The overall risk of diabetes is reduced by 18% [ 68 ], and children and adolescents with higher DASH scores (i.e., those whose diets included the highest intakes of fruits, vegetables, nuts, legumes, low-fat dairy, and whole grains) were at 64% lower risk of developing metabolic syndrome than those with the lowest DASH scores ( p = 0.023) [ 71 ]. Furthermore, rates of cesarean section decreased by 47% [ 72 ], incidence of macrosomia (birth weight > 4000 g) decreased from 39% to 4% ( p = 0.002) [ 70 ], and significantly fewer women experienced gestational diabetes that required insulin therapy on the DASH diet (23%) compared with the control diet (73%; p < 0.0001) [ 70 ].

The dietary pattern derived from the DASH study emphasizes the consumption of an array of vegetables (including colorful varieties, legumes, and starchy vegetables), fruits, fat-free or low-fat dairy products, whole grains, and various protein sources (e.g., seafood, lean meats, eggs, legumes, nuts, seeds, and soya) ( Table 1 ) [ 49 ]. Limited consumption of added sugars (< 10% of calories per day), saturated fats (< 10% of calories per day), sodium (< 2300 mg/day), and alcohol (≤ 1 drink per day for women and ≤ 2 drinks per day for men) is suggested. In addition, further reductions in blood pressure may be achievable by further reducing sodium intake, although practical challenges may limit the ability to achieve sodium intake of 1200 mg or less per day [ 49 ].

3.3. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)

The MIND diet combines elements of the Mediterranean and DASH diets with the goal of sustaining cognitive health throughout older age [ 9 ]. Both the Mediterranean and DASH diets have been individually linked to positive cognitive outcomes, including the prevention of cognitive decline or impairment and better cognitive performance [ 73 , 74 , 75 ]. Two high-quality cohort studies have reported associations between adherence to the MIND diet and a 53% lower risk for developing Alzheimer’s disease ( p = 0.002 for linear trend) [ 50 ] and slower declines in cognitive functioning, both overall and within specific cognitive domains (e.g., episodic, semantic, and working memory and perceptual speed and organization), such that the highest adherence rates to the MIND diet were associated with cognitive function equivalent to being 7.5 years younger [ 50 , 76 ]. Interestingly, even modest adherence to the MIND diet was associated with a 35% risk reduction for Alzheimer’s disease versus the lowest adherence group ( p = 0.002 for linear trend), whereas high adherence was needed to demonstrate 54% and 39% risk reductions with the Mediterranean and DASH diets, respectively; high adherence to the Mediterranean and DASH diet showed a statistically significant benefit [ 50 ].

The MIND diet focuses on increasing the intake of fresh fruits and vegetables and emphasizes brain-healthy foods such as green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine in moderation ( Table 1 ) [ 9 , 50 ]. Additionally, foods that are thought to be unhealthy for the brain, such as red meats, butter/margarine, cheese, pastries, sweets, and fried or fast food, are limited [ 9 ]. The specificity regarding the types of foods on the healthy and unhealthy lists differentiates MIND from the Mediterranean or DASH diets [ 50 ].

3.4. Nordic Diet

Iterations of a Nordic diet (e.g., the healthy Nordic diet, New Nordic Diet) arose from the desire to translate the Mediterranean, DASH, and other health-promoting diets into a regionally tailored dietary pattern that uses traditional, local Nordic foods and would be attractive to the public, sustainable, and eco-friendly [ 77 , 78 ]. Overarching tenets of the New Nordic Diet are to consume more (1) calories from plant sources and fewer from animal sources, (2) foods from seas and lakes, and (3) foods from the wild countryside [ 78 , 79 ]. A generalized Nordic dietary pattern would include green leafy vegetables, other vegetables, fruits, fish and seafood, potatoes, berries, whole grains (e.g., wheat, rye, oats, barley), nuts, low-fat dairy products, rapeseed, sunflower, and/or soya oils and limited intake of fresh red meat and sugar [ 78 , 80 ]. Specific dietary recommendations based on the NORDIET clinical trial are presented in Table 1 [ 51 ].

The randomized, controlled NORDIET study compared a healthy Nordic diet with a control diet (the participant’s usual Western diet) [ 77 ]. Over 6 weeks, the Nordic diet improved the lipid profile (including a 0.98 mmol/L reduction in total cholesterol [ p < 0.0001] and a 0.83 mmol/L reduction in LDL-C [ p < 0.001]), lowered SBP by 6.6 mmHg ( p = 0.008), and improved insulin sensitivity (homeostatic model assessment-insulin resistance decreased 0.11; p = 0.01) compared with the control diet. Those on the Nordic diet also experienced a 3.0 kg decrease in body weight ( p < 0.001) despite food being available ad libitum.

Results from subsequent studies conducted using Nordic diet variations are consistent with those from studies with the NORDIET study, demonstrating improvements relative to the control diet in blood lipid profile (LDL-C/HDL-C ratio, −0.15; p = 0.046) [ 81 ], inflammation (IL-1 receptor antagonist, −84 ng/L; p < 0.001) [ 81 ], blood pressure (DBP, −4.4 mmHg ( p = 0.001), and mean arterial pressure (−4.2 mmHg; p = 0.006) among patients with metabolic syndrome [ 82 ] and weight loss (−3.22 kg; p < 0.001) [ 83 ] and blood pressure reduction (SBP/DBP, −5.13/−3.24 mmHg; p < 0.05) in individuals with obesity [ 83 ]. Compared with baseline values, one study demonstrated blood pressure reductions of −6.9 mmHg (SBP) and −3.2 mmHg (DBP; p < 0.01) [ 83 , 84 ]. Additionally, a study conducted in children reported an improvement in omega-3 fatty acid status with the Nordic diet that was associated with improvements in school performance ( p < 0.05) [ 85 ]. A systematic review parsing the individual components of the Nordic diet found that evidence supported the protective effects of eating whole grains on type 2 diabetes and cardiovascular disease risk, but that there was insufficient evidence for other foods in the Nordic diet [ 86 ].

3.5. Traditional Asian Diets

Although there is substantial evidence supporting the Mediterranean and other European-based diets, traditional regional dietary patterns from other parts of the world that follow similar principles have less–well-established links to positive health outcomes. A full description of the breadth of regional diets and the associated evidence bases is beyond the scope of this publication, but we consider some Asian-based diets to be particularly relevant to this discussion.

The traditional Korean diet is composed of rice and other whole grains, fermented food, indigenous land and sea vegetables, proteins primarily from legumes and fish as opposed to red meat, medicinal herbs (e.g., garlic, green onions, ginger), and sesame and perilla oils [ 87 ]. Meals typically consist of multiple small-portion dishes are often derived from seasonal food sources and are home-cooked. Unlike the Western diet, the traditional Korean diet does not include many fried foods [ 87 ]. Epidemiologic data suggest a reduced risk of metabolic syndrome (odds ratio [OR]: 0.77; 95% CI: 0.60–0.99), obesity (OR: 0.72; 95% CI: 0.55–0.95), hypertension (OR: 0.74; 95% CI: 0.57–0.98), and hypertriglyceridemia (OR: 0.76; 95% CI: 0.59–0.99) among individuals who follow traditional Korean dietary patterns [ 88 ]. These findings are consistent with a controlled clinical trial that explored the effects of a traditional Korean diet compared with a control diet (“eat as usual”) on cardiovascular risk factors in patients with diabetes and hypertension. In that study, adherence to a traditional Korean diet favorably influenced body composition (body weight, −2.3 kg; body mass index [BMI], −0.83 kg/m 2 ; body fat, −2.2%; p < 0.01), heart rate (−7.1 bpm; p = 0.002), and glycemic control (HbA1c, −0.72%; p = 0.003) [ 89 ].

The traditional Chinese diet features rice or noodles, soups, vegetables, steamed breads or dumplings, fruits and vegetables, soy, seafood, and meat [ 90 , 91 ]. Although higher in carbohydrates and lower in fat compared with a Western diet, the traditional Chinese diet does not appear to promote weight gain in healthy, normal-weight Chinese, suggesting that carbohydrate restriction may not be a universally applicable intervention to combat obesity and cardiometabolic risk [ 92 ]. One 6-week controlled trial demonstrated that 52% of non-Chinese individuals with overweight or obesity who adhered to a traditional Chinese diet had a reduction in BMI while preserving lean body mass compared with 28% of those who followed a Western diet at the 1-year follow-up assessment [ 93 ]. In another trial, BMI decreased by 0.37 kg/m 2 and lean mass by 0.21 kg among subjects who adhered to a traditional Chinese diet for 6 weeks, whereas those who followed a Western diet had 0.26 kg/m 2 and 0.49 kg reductions in BMI and lean body mass, respectively [ 94 ]. Notably, both of these studies restricted caloric intake to 1,200 Kcal for the test and control diet groups.

Similar to the Korean diet, the traditional Japanese diet (known as Washoku) is characterized by small portions of multiple components, primarily including rice, fish (often eaten raw), soups, and pickles [ 95 ]. Fermented soybean paste (dashi) serves as the base of many of the soups that are central to the traditional Japanese diet; other ingredients include seaweed, fruits and vegetables, and mushrooms. The use of chopsticks, alternating between dishes of small portion size throughout a meal, and the base flavor of Japanese food (umami) enhance satiety and help to prevent overeating. Adherence to a traditional Japanese dietary pattern has been associated with favorable effects on blood pressure among apparently healthy Japanese adults [ 96 ]. This is consistent with data from the 2012 Japan National Health and Nutrition Survey demonstrating that adherence to a traditional Japanese diet compared with a Western diet or a meat- and fat-based dietary pattern was associated with a lower prevalence of hypertension in men [ 97 ]. However, in the same study, a traditional Japanese diet was associated with higher DBP in women, as well as higher waist circumference and BMI in men. Further study is needed to elucidate the health impacts of traditional Japanese and other Asian dietary patterns.

4. Additional Factors

While the evidence reviewed here suggests that the described dietary patterns positively influence measures of health and disease risk and outcome because they encourage the intake of foods that individually have beneficial effects and the avoidance of unhealthy options, additional factors combine to create a lifestyle that promotes health. For example, healthy diets include adequate hydration, typically in the form of water or tea/herbal infusions [ 7 , 49 , 51 , 52 ]. In addition to the dietary components, a healthy lifestyle is one that incorporates regular exercise, socialization, and adequate sleep [ 7 , 52 ], and minimizes elements that have a negative effect on health such as tobacco use, excessive alcohol consumption, physical inactivity, large amounts of screen time, and stress.

The importance of non-dietary factors is reflected in their inclusion in modern food pyramids. Built on a base of positive lifestyle factors, the lower tiers indicate daily consumption of adequate hydration and nutrient-rich, plant-based foods, with animal-derived products (meat, fish, and dairy) and sweets comprising higher tiers of the pyramid (i.e., less frequently or infrequently consumed items).

Whereas the goal may be to achieve nutrient requirements through food and water intake alone, there are situations in which food-derived nutrient intake might be inadequate due to increased need, selective eating, or food insecurity/limited access to more nutritious foods [ 98 , 99 , 100 ]. Therefore, for some individuals, dietary supplements may be required, particularly at certain life phases. For example, later in life, the recommended intake of calcium increases to sustain bone mineral density [ 101 ]; hence, supplementation with calcium may be necessary to meet recommended intake levels in older adults. Before initiating supplementation, dietary intake levels should be considered to avoid exceeding the upper tolerability limits and causing adverse events.

There are a number of other traditional regional diets that likely have similar benefits to those that we describe here. However, we made the decision to narrow our focus to those diets with evidence from randomized, controlled trials demonstrating their health benefits. For example, the African Heritage Diet focuses on traditional ingredients that may be beneficial to African American populations who experience disproportionately higher risks for chronic diseases related to their diets [ 102 ]. Future research is warranted to evaluate the impact of the African Heritage Diet and other regional dietary patterns on health.

5. Conclusions

Healthy diets, arising either by tradition or design, share many common features and generally align with the WHO Global Action Plan for the Prevention and Control of Noncommunicable Diseases. In comparison with a Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. Evidence from epidemiologic studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs ranging from cardiovascular disease to cancer. Further endeavors are needed to integrate these healthy dietary and lifestyle choices into daily living in communities throughout the world and to make healthy eating accessible, achievable, and sustainable.

Acknowledgments

Medical writing support was provided by Crystal Murcia, PhD, and Dennis Stancavish, MA, of Peloton Advantage, LLC, an OPEN Health company, and was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Author Contributions

H.C. and P.C.C. contributed to the conception of the work; the acquisition, analysis, and interpretation of data; drafting; and revision of the work. Both have approved the final version for submission and agree to be personally accountable for their contributions and for ensuring that questions related to the accuracy or integrity of any part of the work are appropriately investigated, resolved, and documented in the literature. All authors have read and agreed to the published version of the manuscript.

Medical writing support was funded by Pfizer Consumer Healthcare; this research received no other external funding. The APC was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Conflicts of Interest

Hellas Cena received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript and acts as a consultant to companies that manufacture or market dietary supplements, including Pfizer Consumer Healthcare. Philip C. Calder received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript. Pfizer Consumer Healthcare funded this project, but the company had no role in the design, execution, interpretation, or writing of the paper.

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Diet and Exercise: Choices Today for a Healthier Tomorrow

Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can help control or delay age-related health problems.

To share the image, right-click on it and select "save image as" to save the file to your computer. We encourage you to use the hashtag #NIAHealth in your social media posts to connect with people and organizations with similar goals.

Choices Today for a Healthier Tomorrow. Full transcript below.

You may also be interested in

Reading about maintaining a healthy weight
Understanding food groups for healthy eating as you age
Exploring the four types of exercise

Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high blood pressure and diabetes. Set short-term goals to achieve and maintain a healthy diet and exercise routine.

Make these five tips a priority every day:

Try to be physically active for at least 30 minutes on most or all days of the week.
Eat plenty of fruits and vegetables.
Choose foods that are low in added sugars, saturated fats, and sodium.
Pick whole grains and lean sources of protein and dairy products.
Practice all four types of exercise—endurance, strength, balance, and flexibility.

For more information about healthy eating and exercise .

Last updated: September 14, 2023

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Health and Fitness Essay

The term "health" refers to a condition of complete well-being, not just physically but also mentally and socially. Fitness and good health are interrelated. In order to keep our health in check, we must focus on staying fit. Here are a few sample essays on ‘health and fitness’.

100 Words Essay on Health and Fitness

Fitness and health are intertwined, and neither can be attained without consideration for the other. In order to work properly and live productively, one must maintain good health.

Fitness is essential because it improves our ability to work without difficulty and increases our resistance to germs that cause illness. Maintaining our fitness not only improves our ability to work but also contributes to our happiness and contentment. Diet has a significant impact on our health . We need to consume a balanced diet and adequate amounts of water. By maintaining good health, we can better withstand illnesses like the common cold, viral fever, and other similar conditions. Running, dancing, and jogging are all effective forms of exercise.

It's crucial to have a supportive environment that fosters our development into fully realised adults. So, we should never neglect our health and make every effort to stay fit.

200 Words Essay on Health and Fitness

The majority of regular people never comprehend the significance of maintaining fitness and good health. They frequently underestimate the value of good health because they are unaware of its benefits. We all understand that good health is wealth, but few people actually live this out. We can perform our daily tasks more easily when we are healthy and fit. A disease-free body is only one aspect of health; mental calmness is another.

A person cannot have an unhealthy body if they have an unhealthy mind. Being in good physical and mental health enables us to succeed in life and fully enjoy it. We feel more physically and mentally strong and confident when our bodies and minds are both in good health. A strong physical condition aids us in difficult times, whereas a weak physical condition makes us more frail and susceptible to illness.

We must be knowledgeable about every aspect of maintaining our physical and mental health. Even though they are very conscious of how to keep their bodies neat, clean, and healthy, some people harbour mental tensions that prevent them from ever becoming physically fit. The healthy state of the body gradually deteriorates and becomes weak due to mental stress. People who take care of their health and fitness regularly exercise and eat wholesome foods at the appropriate times. They are very concerned about their health and refrain from being lazy, consuming unhealthy foods, and living sedentary lifestyles.

500 Words Essay on Health and Fitness

If we want to live happy lives, we must take care of our health and fitness. There are many benefits to keeping fit. We must first comprehend the causes of the need for fitness before focusing on how to be fit. In general, we now eat out more frequently because of how our way of life has changed. Although home-cooked meals are healthier, because of the places we must travel to for work, we cannot always rely on them.

We must take good care of ourselves by engaging in regular exercise to make up for our lack of a healthy diet. However, exercising does not require us to forgo our favourite foods or spend the entirety of the day in the gym. Most people choose the incorrect diet when trying to lose weight and stay in shape. Diets, such as those that involve eating cabbage soup or onions, are harmful and do more harm than good. People frequently skip meals because they believe that eating less will aid in weight loss.

But experts have emphasised the significance of eating properly time and time again. Skipping meals causes a slow metabolism, which causes additional weight gain. Insufficient calorie intake causes our bodies to start storing any extra calories as fat. Food is not converted into energy as a result, and we become lethargic and frail. Our ability to function properly depends on when we eat.

Dietitians advise us to spread out our food consumption into smaller meals. This aids in the efficient digestion and absorption of food. In addition to plenty of water, we should consume enough green, leafy vegetables. Water controls internal bodily functions and promotes smooth operation. To maintain your fitness, start by eating a balanced diet. All of the essential nutrients—carbohydrates, fats, proteins, vitamins, minerals, roughage, and water—should be included in our diet.

A balanced diet keeps us healthy and fortifies our immunity, which wards off disease. Our physical and mental well-being must both be maintained. Because of our hectic schedules, many people do not find the time to exercise. We must therefore devise alternative application techniques. Some ways to stay in shape include walking a certain distance, taking the stairs rather than the elevator, and following a regular sleep schedule. For a healthy and successful life, sleep is essential. Every day, an average of eight hours of sleep is required for every person.

Contrary to popular belief, staying fit also means making the most of our potential. Maintaining emotional fitness is just as important as maintaining physical fitness. Indicators of mental health include lower stress levels and appropriate emotional venting. People who are unable to communicate their feelings experience mental instability and suppressed depression. A breakdown or a panic attack, both of which are harmful to our health, may result from these circumstances.

Therefore, maintaining a healthy lifestyle requires fitness. A healthy individual will be less prone to illness and perform tasks more effectively. This is why it's important to give our health top priority.

Incorporating Fitness and Health

I practise the following to incorporate the idea of health and fitness into my life:

I work out for an hour each day.

I try to maintain a healthy diet.

I try to stay away from foods that are high in sugar and fat.

I go for 20 to 30 minutes of daily walking.

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Impact of healthy diet and exercise, and their interplay, on the risk of non-communicable diseases throughout a lifespan

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In a recent editorial piece published in the Nutrients Journal, researchers from Spain discussed the impact of lifestyle and modifiable behaviors such as exercise and diet and their interactions on human health across ages.

Study: Effects of Diet—Exercise Interaction on Human Health across a Lifespan. Image Credit: 279photoStudio/Shutterstock.com

The advent of globalization and the rapid technological advancements during the last century have substantially changed people’s way of life worldwide. However, along with health care, food, transport, and technology advancements, globalization has also altered people’s choices, leisure activities, work routines, and behaviors.

These factors have, in turn, impacted the occurrence of non-communicable diseases such as diabetes, cardiovascular disease, mental disorders, chronic respiratory disease, and even some cancers that are prevalent across ages.

However, these infectious diseases are also multifactorial, and lifestyle choices are important modifiable risk factors in their development, prevention, and treatment. Many mortalities due to non-communicable diseases have been associated with excess sodium or salt intake, alcohol use, and the lack of physical activity.

The editorial commented on the challenges and benefits of the interaction between diet and exercised throughout the lifespan in lowering the risk of non-communicable diseases.

Healthy lifestyle habits

The childhood and adolescent phases are critical in establishing lifelong habits for a healthy lifestyle, and evidence suggests that a childhood consisting of regular exercise and healthy eating habits can lower the risk of various chronic diseases in adulthood.

A diet comprising whole grains, vegetables, fruits, dairy products, and plant proteins is essential for the growth and development of children.

However, the increasing availability of unhealthy, processed foods and the sedentary habits resulting from extended periods of electronic device usage present substantial challenges to achieving these healthy lifestyle habits.

Interventions

Growing evidence indicates that the Mediterranean diet is linked to significant improvements in body mass index, mental health parameters, and overall quality of life.

Combining such nutritional interventions with physical activity is a promising method to bring about healthier lifestyle choices.

Furthermore, the need for young adults to exercise their independence makes them ideal candidates for strategies to improve their health-related lifestyle choices and life skills.

One study that examined caloric restriction and exercise involving rope skipping, individually and in combination, reported that while caloric restriction alone and in combination with rope skipping successfully reduced body weight, only a variety of caloric restriction and exercise resulted in improvements in the metabolic profile and lowering of the inflammation markers in young adults.

However, caloric restrictions can be challenging to maintain over long periods, especially in exceptional cases with dietary restrictions or preexisting medical conditions.

While programs such as BALANCE recommend following healthier dietary patterns comprising a lower intake of ultra-processed foods, sugar, and salt and increased consumption of vegetables and fruits, they do not discuss the interactions between a healthy diet and physical activity.

The interaction between the two major modifiable factors — diet and exercise — plays a vital role in the prevention of various non-communicable diseases, and further research is necessary to understand the interplay between the two factors.

Age and lifestyle habits

Research suggests that adherence to healthy lifestyle choices decreases with age, and the physiological changes associated with aging further reduce the mobility and independence necessary for self-care and healthy habits.

Aging is associated with multimorbidity, including hypertension, hyperglycemia, abdominal obesity, and high triglycerides. Studies have shown that active older individuals show a lower prevalence of hypertension and abdominal obesity, highlighting the need to maintain healthy habits throughout life.

Physical activity is also closely linked to mental health, with studies reporting lower inflammatory markers and depression associated with exercise in older individuals.

Conclusions

Overall, the editorial highlights the importance of teaching and maintaining healthy lifestyle habits associated with diet and exercise — the two major modifiable risk factors for non-communicable diseases such as cardiovascular disease, diabetes, etc.

With increasing access to unhealthy foods and a shift towards a sedentary lifestyle across all ages, maintaining healthy dietary patterns and physical activity levels needs to be emphasized.

Further research is also required to understand the interplay between exercise and diet in lowering the risk of non-communicable diseases.

Moradell, A. et al. (2023) "Effects of Diet—Exercise Interaction on Human Health across a Lifespan", Nutrients , 15(11), p. 2520. doi: 10.3390/nu15112520 . https://www.mdpi.com/2072-6643/15/11/2520

Posted in: Medical Science News | Medical Research News | Medical Condition News | Healthcare News

Tags: Aging , Alcohol , Body Mass Index , Cardiovascular Disease , Children , Chronic , Depression , Diabetes , Diet , Exercise , Food , Health Care , Healthy Lifestyle , High Triglycerides , Hyperglycemia , Infectious Diseases , Inflammation , Mediterranean Diet , Mental Health , Multimorbidity , Nutrients , Obesity , Physical Activity , Research , Respiratory , Respiratory Disease , Technology , Vegetables

Dr. Chinta Sidharthan

Chinta Sidharthan is a writer based in Bangalore, India. Her academic background is in evolutionary biology and genetics, and she has extensive experience in scientific research, teaching, science writing, and herpetology. Chinta holds a Ph.D. in evolutionary biology from the Indian Institute of Science and is passionate about science education, writing, animals, wildlife, and conservation. For her doctoral research, she explored the origins and diversification of blindsnakes in India, as a part of which she did extensive fieldwork in the jungles of southern India. She has received the Canadian Governor General’s bronze medal and Bangalore University gold medal for academic excellence and published her research in high-impact journals.

Please use one of the following formats to cite this article in your essay, paper or report:

Sidharthan, Chinta. (2023, June 01). Impact of healthy diet and exercise, and their interplay, on the risk of non-communicable diseases throughout a lifespan. News-Medical. Retrieved on July 27, 2024 from https://www.news-medical.net/news/20230601/Impact-of-healthy-diet-and-exercise-and-their-interplay-on-the-risk-of-non-communicable-diseases-throughout-a-lifespan.aspx.

Sidharthan, Chinta. "Impact of healthy diet and exercise, and their interplay, on the risk of non-communicable diseases throughout a lifespan". News-Medical . 27 July 2024. <https://www.news-medical.net/news/20230601/Impact-of-healthy-diet-and-exercise-and-their-interplay-on-the-risk-of-non-communicable-diseases-throughout-a-lifespan.aspx>.

Sidharthan, Chinta. "Impact of healthy diet and exercise, and their interplay, on the risk of non-communicable diseases throughout a lifespan". News-Medical. https://www.news-medical.net/news/20230601/Impact-of-healthy-diet-and-exercise-and-their-interplay-on-the-risk-of-non-communicable-diseases-throughout-a-lifespan.aspx. (accessed July 27, 2024).

Sidharthan, Chinta. 2023. Impact of healthy diet and exercise, and their interplay, on the risk of non-communicable diseases throughout a lifespan . News-Medical, viewed 27 July 2024, https://www.news-medical.net/news/20230601/Impact-of-healthy-diet-and-exercise-and-their-interplay-on-the-risk-of-non-communicable-diseases-throughout-a-lifespan.aspx.

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Importance of Healthy Diet essay

A healthy diet is one that helps to maintain or improve overall health. We should consume a balanced diet consisting of essential nutrition. A healthy and balanced diet reduces stress levels and promotes healthy life without any suffering.

Importance of Healthy Diet essay (350+ Words)

People consume junk foods and unhealthy items solely for taste, neglecting the importance of nourishing their bodies. A healthy and balanced diet reduces stress and promotes a suffering-free life, highlighting its utmost significance.

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A healthy diet maintains or improves overall health through essential nutrition: liquids, proteins, fatty acids, vitamins, minerals, and calories. To maintain a healthy body, we should consume fresh fruits, salad, green leafy vegetables, milk, eggs, yogurt, etc., on time.

Green vegetables and fruits provide minerals like iron, calcium, sodium, potassium , iodine, copper, etc. Fish oil, butter, carrot, papaya, etc., contain Vitamin A, while green leafy vegetables, wheat grain, etc., contain Vitamin B.

Vitamin C is found in green chili, green vegetables, amla, lemon, and citric fruits. Vitamin D is present in fish oil, butter, and sun rays. Vitamins E and K are necessary for our health, and milk is a well-balanced diet on its own.

We should only eat fresh, well-washed, and well-cooked food that is free from dust and flies. Harmful are fried foods and foods with excess fat, spices, and chilies. Eating on the roadside should be avoided. The last meal should be taken two or three hours before going to bed. Our stomach needs a good time gap between two meals for proper digestion.

In addition to proper nutrition, a healthy body requires daily physical activities, adequate rest and sleep, cleanliness, a healthy environment, fresh air, and water, as well as personal hygiene. Furthermore, it is important to drink a sufficient amount of water, at least 7-8 glasses. This not only balances blood pressure but also supplies essential nutrients rapidly to the body. An individual who is fit and healthy develops a higher resistance to infections and diseases.

While wealth holds some significance, it is not as important as health. Spending a large amount of money on junk food in five-star hotels or other entertainment sources, such as watching films for a day, yields no advantages except for self-satisfaction.

Physical and mental well-being enables an individual to be socially and financially healthy. A healthy person is more active, lively, and energetic, working with utmost efficiency. Conversely, a wealthy but unhealthy person easily succumbs to fatigue, ultimately losing the true wealth of life, namely, health.

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Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important – IELTS Writing Task 2

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Updated On Nov 21, 2023

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Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important – IELTS Writing Task 2

Band 7 sample answer, band 8 sample answer, band 9 sample answer, ielts writing task 2 connectors for gaining bonus points, additional study resources.

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Discussion essays, like “Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important”, are the second most common type of questions in IELTS Writing Task 2.

An IELTS Discussion essay question will begin with a statement that presents two opposing points of view. Your task will be to address both sides of the argument and offer your own viewpoint. As it is important to begin the exam on the right foot, it is necessary to master your writing skills by practising essay topics, like Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important.

Let’s have a look at the discussion essay – Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important- with three expert-curated sample answers for different IELTS band scores .

Want to revise about IELTS Discussion essay within a few minutes? Check the video below!

You should spend about 40 minutes on this task.

Some think that exercise is the key to health while others feel that having a balanced diet is more important. discuss both sides and give your opinion., you should write at least 250 words..

The age-old question of whether exercise or a balanced diet achieves good health has sparked debates among health enthusiasts. I believe both exercise and a balanced diet are important elements of a healthy lifestyle, each with its unique benefits. Therefore, I will explore the advantages of both sides by highlighting popular examples that reveal the impact of exercise and a balanced diet on overall well-being in this essay.

To begin with, exercise is often recognized as a key contributor to good health. Engaging in regular physical activity has been linked to improved cardiovascular health, increased energy levels, and enhanced mood. Famous personalities like Michelle Obama, the former First Lady of the United States, have supported the importance of exercise. Her “Let’s Move!” campaign aimed at coping with childhood obesity by promoting physical activity and healthy habits. Also, regular physical activity is associated with better sleep patterns and can help fight health conditions like insomnia, type 2 diabetes, etc.

However, followers of a balanced diet argue that what we eat plays a central role in our health. A diet that includes a variety of nutrient-rich foods supports the proper functioning of your body, supporting growth, development, and various biological processes by providing essential vitamins and minerals. The Okinawans in Japan, well-known for their long lifespans, credit their health to a traditional diet rich in vegetables, tofu, and fish. This example highlights how a balanced and culturally influenced diet can contribute to a population’s all-around health and survival.

To conclude, while the debate between exercise and diet persists, evidence suggests that the two are connected and equally necessary. Hence, I am of the opinion that physical activity enhances the body’s ability to absorb and utilize nutrients, making a balanced diet more effective. Likewise, proper nutrition provides the energy and nutrients needed for the best performance during exercise.

Vocabulary

Age-old (Adjective)

Meaning: very old, or having existed for a long time

E.g.: It is an age-old belief that people who go to sleep early and rise early remain healthy.

Enthusiasts (Noun)

Meaning: a person who is very interested in a particular activity or subject

E.g.: The sports enthusiasts attended every World Cup match that happened in the country.

Highlighting (Verb)

Meaning: draw special attention to

E.g.: The manager warned the employees by highlighting their errors.

Contributor (Noun)

Meaning: someone who takes part in something or makes a contribution

E.g.: Marie is one of the top contributors to the blogs.

Cardiovascular (Adjective)

Meaning: of, relating to, or involving the heart and blood vessels

E.g.: He has been diagnosed with some cardiovascular diseases.

Coping (Verb)

Meaning: the fact of dealing successfully with problems or difficult situations

E.g.: While he was coping with the new surroundings, they moved on.

Obesity (Noun)

Meaning: a complex disease involving having too much body fat

E.g.: Obesity has become a common issue among young children nowadays.

Insomnia (Noun)

Meaning: difficulty getting to sleep or sleeping long enough to feel refreshed

E.g.: She has been suffering from insomnia after his husband passed away.

Lifespans (Noun)

Meaning: the length of time for which something exists or lasts

E.g.: The lifespan of most dogs is fifteen years.

Persists (Verb)

Meaning: allow to remain in a place or position or maintain a property or feature

E.g.: Rob persists in every task and therefore, he deserves that post.

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It is commonly believed among health addicts that exercise is the most crucial factor for a fit body. Nevertheless, others consider maintaining a balanced diet vital for overall health and well-being. From my point of view, both elements play crucial roles in maintaining well-being, and countless studies and real-life examples emphasize their significance. The following paragraphs of this essay will explore the arguments on both sides, reviewing the benefits of exercise and a balanced diet.

In today’s fast-paced and busy lifestyle, the importance of regular exercise is life-changing. Besides the appeal of a trim physique, exercise yields concrete health benefits. For instance, activities like brisk walking or jogging contribute to a robust heart, reducing the risk of heart disease. Moreover, the mental benefits are equally convincing. Simple routines like yoga or cycling can relieve stress and elevate mood, illustrating how exercise is a powerful prescription for both body and mind. Usain Bolt, the world-record-holding sprinter, is a prime example of how rigorous training and physical activity can lead to peak performance and overall fitness.

On the other hand, a balanced diet is essential for overall health, providing a diverse range of nutrients that support various bodily functions. For instance, incorporating colorful fruits and vegetables ensures an intake of vitamins and minerals crucial for immune function and liveliness. Balanced meals with complex carbohydrates, found in whole grains, sustain energy levels throughout the day, promoting focus and productivity. Additionally, maintaining a proper balance of proteins and fats aids in weight management, supporting muscle health and hunger management. Lastly, a balanced diet is critical in preventing chronic diseases, with nutrient-rich foods protecting against stress and inflammation.

In conclusion, it should be noted that regular exercise and a healthy diet influence the all-round development and maintenance of the body. As a result, I opine that striking a balance between regular exercise and a nutrient-rich diet remains the key to unlocking the full scope of health benefits, ensuring physical fitness, mental well-being, and longevity.

Addict (Noun)

Meaning: a person who cannot stop doing or using something

E.g.: After Raman became an alcohol addict, his mother threw him out of their house.

Countless (Adjective)

Meaning: very many; too many to be counted

E.g.: There were countless complaints against the change of the original version of the song.

Trim (Adjective)

Meaning: neat and smart in appearance; in good order

E.g.: Jolly had a trim body because he used to exercise regularly.

Physique (Noun)

Meaning: the form, size, and development of a person’s body

E.g.: Maintaining a presentable physique is important for sportsmen.

Robust (Adjective)

Meaning: very strong or healthy

E.g.: The child had a robust appearance and so everyone liked him.

Sprinter (Noun)

Meaning: a person who takes part in short, fast races

E.g.: He wishes to be the best sprinter in the world and break all records of Bolt.

Liveliness (Noun)

Meaning: the quality of being full of energy and enthusiasm

E.g.: We were attracted to her liveliness and she became the life of the party.

Chronic (Adjective)

Meaning: (especially of a disease or something bad) continuing for a long time

E.g.: Her health was affected by chronic lung problems.

Unlocking (Verb)

Meaning: to free from restraints or restrictions

E.g.: Unlocking the gate as we went inside, he jumped out of nowhere.

Longevity (Noun)

Meaning: the ability to last for a long time

E.g.: If you wish to increase the longevity of your dress, then dry wash it.

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In the pursuit of a healthy lifestyle, opinions vary on whether exercise or a balanced diet takes precedence. From my perspective, exercise and a balanced diet contribute significantly to overall well-being, and understanding the merits of each is crucial for a wholesome approach to health. The forthcoming paragraphs of this essay aim to discuss both perspectives, examining the benefits of each and providing examples to support my opinion.

On the one hand, exercise is often considered a cornerstone of a healthy lifestyle. In addition to improving the efficiency of the cardiovascular system, regular exercise plays a crucial role in maintaining a healthy weight by burning calories and promoting fat loss. Athletes and health fanatics illustrate the vitality gained through exercise. Serena Williams, the tennis icon, not only dominates on the court but also emphasizes the importance of staying active for overall health. Further, group exercise activities provide opportunities for social interaction and the formation of supportive communities. Above all, it has been linked to improved cognitive function, including better memory and faster learning.

On the flip side, a balanced diet, characterized by fruits, vegetables, whole grains, lean proteins, and healthy fats, is considered the nutritional foundation for a healthy lifestyle. Other than providing the necessary energy to carry out daily activities, a well-balanced diet is associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Additionally, it promotes a healthy weight by providing nutrients without excessive calories, reducing the risk of both malnutrition and obesity. One compelling example of the power of a balanced diet is the Mediterranean diet. This eating pattern is renowned for its association with heart health and longevity and has been endorsed by health experts and figures like actress Penelope Cruz.

On the whole, striking a balance between exercise and a balanced diet is crucial for overall well-being. Consequently, from my standpoint, a balanced and sustainable combination of regular exercise and a nutritious diet paves the way for a healthier, happier life. It’s not a matter of choosing one over the other but finding a harmonious balance that works best for individual well-being.

Pursuit (Noun)

Meaning: a chase or a quest for something

E.g.: In pursuit of true love, he spent his life away from people caring for him.

Precedence (Noun)

Meaning: the condition of being dealt with before other things or of being considered more important than other things

E.g.: The principal’s words have precedence over the shouts of the teachers.

Wholesome (Adjective)

Meaning: good for you, and likely to benefit you physically, morally, or emotionally

E.g.: Surrounding oneself with a wholesome environment is ideal for mental peace.

Cornerstone (Noun)

Meaning: something that is extremely important because everything else depends on

E.g.: Honesty and hardwork are the cornerstones of his institution.

Vitality (Noun)

Meaning: energy and strength

E.g.: After he overcame his initial health issues, the child was filled with vitality as he began to play around.

Cognitive (Adjective)

Meaning: relating to or involving the processes of thinking and reasoning

E.g.: Sita is blessed with unparalleled cognitive ability.

Malnutrition (Noun)

Meaning: an imbalance between the nutrients your body needs and the nutrients it gets

E.g.: Most families in Africa suffer from malnourishment due to lack of enough food and water.

Compelling (Adjective)

Meaning: very exciting and interesting and making you want to watch or listen

E.g.: He made a compelling argument which won the jury over.

Endorsed (Verb)

Meaning: to make a public statement of your approval or support for something or someone

E.g.: Sachin endorsed the popular energy drink brand.

Harmonious (Adjective)

Meaning: friendly, peaceful and without any arguments

E.g.: We need to maintain a harmonious relationship among all the communities.

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Check out the list of connectors used in the above-given sample answers for the topic, Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important, that will help you add coherence to your writing and earn points for your IELTS Writing Task 2.

To begin with
To conclude
Nevertheless
From my point of view
For instance
On the other hand
Additionally
In conclusion
From my perspective
On the one hand
In addition
On the flip side
On the whole
Consequently
From my standpoint

Now that you have gone through the sample answers on the topic – Exercise is the Key to Health while Others Feel that Having a Balanced Diet is More Important – it is time for you to try writing on your own. For that, leave your answers as a comment below or you can use our FREE evaluation service !

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Kasturika is a professional Content Writer with over three years of experience as an English language teacher. Her understanding of English language requirements, as set by foreign universities, is enriched by her interactions with students and educators. Her work is a fusion of extensive knowledge of SEO practices and up-to-date guidelines. This enables her to produce content that not only informs but also engages IELTS aspirants. Her passion for exploring new horizons has driven her to achieve new heights in her learning journey.

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IELTS Band 9 essay, topic: Some say that people should diet and exercise to lose weight, while others think they should eat better and change their lifestyle (opinion)

IELTS Essays - Band 9
by Simone Braverman

This is a model response to a Writing Task 2 topic from High Scorer’s Choice IELTS Practice Tests book series (reprinted with permission). This answer is likely to score IELTS Band 9.

Set 1 General Training book, Practice Test 4

Writing Task 2

You should spend about 40 minutes on this task.

Write about the following topic:

Today’s society provides people with various ways to lose weight, such as special diets or exercise regimes. Many people believe though that poor food and today’s lifestyle should be addressed first. What is your opinion?

Give reasons for your answer and include any relevant examples from your knowledge or experience.

You should write at least 250 words.

In modern day western society one can easily become obese, as the availability of cheap and unhealthy food is high. Nonetheless, many people desire to be healthy and slim and therefore have chosen to follow special diets or exercise regimes so as to not become obese. Others believe, however, that people should be better informed about today’s unhealthy lifestyles and the poor food they are consuming before such diets and regimes are taken into consideration. Personally, I agree that the unhealthy lifestyle of many people must be addressed before thinking about ways of losing weight through special diets.

It has become habitual for people to cook using ingredients that have been pre-cooked or to which chemicals have been added. Additionally, several people consume a lot of microwave and fast food, which are both easy to purchase and prepare, but are often fairly unhealthy. Due to the fact that it has become less popular to cook meals using fresh ingredients, people consume chemicals, taste intensifiers, salt and sugar without realising. By consuming food that has been made by mass production, one no longer has to think largely about how a meal is prepared and can simply consume it without thinking about the ingredients.

It seems logical that in order to lose weight effectively and over a long period of time, one has to learn to eat in a healthy way and to carry out sport on a regular basis. Learning how to cook with fresh ingredients is an important aspect of eating in a healthy way, and, by doing so, people can avoid eating food that has been pre-made. If people do not understand this concept, they will fall back into unhealthily habits after their diet is over.

In conclusion, today’s unhealthy lifestyles as well as the poor quality food consumed by people on a regular basis must be addressed before thinking about diets or exercise regimes. If people can combine exercise with wholesome eating habits, they will be happier and healthier.

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4 thoughts on “IELTS Band 9 essay, topic: Some say that people should diet and exercise to lose weight, while others think they should eat better and change their lifestyle (opinion)”

Is it okay if we give our opinion in first para like this. And also mention again same in last para?

Hi Varsha, yes you can write your opinion in the intro paragraph.

what do you mean \”consume a lot of microwave\” ?

This sentence is referring to microwave food, ‘consume a lot of microwave food’ – which is food cooked in the microwave.

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Essay on Importance of Healthy Eating Habits

Students are often asked to write an essay on Importance of Healthy Eating Habits in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Importance of Healthy Eating Habits

The necessity of healthy eating.

Healthy eating is crucial for growing bodies. Consuming a balanced diet gives our bodies the nutrients needed to function correctly.

Benefits of Healthy Eating

Eating healthy foods reduces the risk of chronic diseases. It also helps maintain a healthy weight, boosts energy, and improves brain function.

Healthy Eating Habits

Incorporate fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed foods and sugary drinks. Remember, moderation is key.

Healthy eating habits are essential for a healthy life. Start today and reap the benefits tomorrow.

250 Words Essay on Importance of Healthy Eating Habits

The vitality of healthy eating habits, nutrition and physical health.

A diet rich in vitamins, minerals, and other essential nutrients fuels our bodies, supporting vital functions. It aids in maintaining a healthy weight, reducing the risk of chronic diseases like heart disease and diabetes. Consuming fruits, vegetables, lean proteins, and whole grains can significantly improve physical health.

Nutrition and Mental Health

Moreover, our diet directly affects our mental health. Foods rich in omega-3 fatty acids, such as fish and nuts, can enhance brain function, improving memory and mood. Simultaneously, a deficiency in certain nutrients can lead to mental health issues like depression and anxiety.

Establishing Healthy Eating Habits

Establishing healthy eating habits involves more than just choosing the right food. It also includes regular meal times, appropriate portion sizes, and mindful eating. It’s about creating a sustainable lifestyle rather than a temporary diet.

In conclusion, healthy eating habits are a cornerstone of overall well-being. They contribute to physical health, mental health, and quality of life. As college students, it is crucial to prioritize these habits to ensure not only academic success but lifelong health. Let’s remember, our food choices today will shape our health tomorrow.

500 Words Essay on Importance of Healthy Eating Habits

Introduction.

The importance of healthy eating habits cannot be overstated, particularly in a world where fast food and processed meals have become the norm. Healthy eating habits are not just about maintaining an ideal weight or avoiding obesity; they are also about ensuring optimal physical and mental health, and enhancing overall quality of life.

The Role of Nutrition in Human Health

The impact of unhealthy eating habits.

On the contrary, unhealthy eating habits such as consuming high amounts of processed foods, sugary snacks, and fatty meals can lead to numerous health issues. These include obesity, heart disease, diabetes, and certain types of cancer. Moreover, poor nutrition can also affect mental health, contributing to conditions like depression and anxiety.

Healthy Eating and Cognitive Function

Healthy eating habits are also crucial for cognitive function. Nutrients like Omega-3 fatty acids, antioxidants, and B vitamins, which are found in foods like fish, nuts, fruits, and vegetables, are essential for brain health. They enhance memory, improve mood, and protect against cognitive decline.

Importance of Healthy Eating Habits in College Students

In conclusion, healthy eating habits are a cornerstone of good health and well-being. They play a critical role in maintaining physical health, supporting mental well-being, and enhancing cognitive function. For college students, they are particularly important for academic success and stress management. Therefore, it is essential to prioritize healthy eating and make it a part of our daily routine. By doing so, we can improve our health, enhance our quality of life, and set ourselves up for long-term success.

That’s it! I hope the essay helped you.

Happy studying!

Nutrition and Health Promotion Essay

To find inspiration for your paper and overcome writer’s block
As a source of information (ensure proper referencing)
As a template for you assignment

Nutritiousness involves the process of the body taking in food and vital nutrients from it that are required for life. Nutrition is central to health promotion because it plays a critical role in a person’s body, including providing physical growth, recovering from injury and fighting diseases, lactation, reproduction, and general development (Vilar-Compte et al., 2021). Thus, a person with a specific nutritional deficiency is likely to have health problems. This study will evaluate the nutritional challenges for emerging populations and the roles of nutritional deficiency and nutritional excess on diseases.

In the modern world, emerging populations face various challenges, which have led to increased obesity and nutrition-related diseases. These may include the high availability of unhealthy foods with high fat, sugar, calories, and salt. The other factor is advanced marketing systems which significantly impact children’s eating decisions (Vilar-Compte et al., 2021). Sometimes, populations cannot access healthy foods due to poverty and geographic location. Finally, nutrition information is unavailable for most populations; hence they do not know the foods to take at a given age and how it impacts their body.

Nutritional deficiency or nutritional excess plays a significant role in disease management. For instance, high nutritional levels of refined fats and carbohydrates integrated with physical inactivity can lead to chronic inflammatory diseases, including cardiovascular diseases and obesity (Muscaritoli, 2021). On the contrary, when a person lacks various essential nutrients, they are likely to have poor immune functions, stunted growth, and other conditions such as depression, scurvy, xerophthalmia, and osteoporosis (Muscaritoli, 2021). A high intake of amino acids, short-chain fatty acids, and oligosaccharides can lead to anti-inhibitory functions in the body. This shows that nutritional balance is essential in the development of a body, and thus excess or deficient intake can lead to health complications.

Muscaritoli, M. (2021). The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Frontiers in Nutrition , 8 (2).

Vilar-Compte, M., Burrola-Méndez, S., Lozano-Marrufo, A., Ferré-Eguiluz, I., Flores, D., Gaitán-Rossi, P., Teruel, G., & Pérez-Escamilla, R. (2021). Urban poverty and nutrition challenges associated with accessibility to a healthy diet: a global systematic literature review. International Journal for Equity in Health , 20 (1).

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Exercise or a balanced diet to health? Discussion essay.

healthy diet and exercises - both crucial for health

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Doctor says he taught these 3 'lies' in medical school about weight loss, heart disease

Dr. Robert Lufkin is a radiologist who calls himself a “medical school insider.”

He’s taught at the David Geffen School of Medicine at UCLA, and the Keck School of Medicine of the University of Southern California.

Lufkin believes in Western medicine, noting it has transformed the world for the better with surgery and medicines that save people's lives.

But he’s horrified by the rise of preventable chronic diseases such as obesity, Type 2 diabetes and heart disease.

“For most of these diseases, the pills and surgeries don’t address the root cause, and the disease continues to get worse and worse and worse. They just sort of mask the symptoms," Lufkin, who holds a medical license in California, tells TODAY.com.

Lufkin believes lifestyle is key to preventing chronic disease and writes about his advice in the new book, “ Lies I Taught in Medical School: How Conventional Medicine Is Making You Sicker and What You Can Do to Save Your Own Life. ”

He doesn’t believe they’re intentional lies since medical knowledge is always evolving and doctors have to constantly re-evaluate things they thought were true. But he’s critical of what he calls the "currently accepted dogma" in medical school, which is often presented without any alternative theories, he notes.

Lufkin says these are three of the “lies” he taught in medical school. TODAY.com also reached out to medical specialists in each field for their take on his views. The interviews were edited and condensed for clarity:

Weight loss, exercise and calories

Lufkin’s take:

The obesity lie is that to lose weight, just exercise more and eat less.

This advice doesn’t work. Exercise has many health benefits . Unfortunately, weight loss is not one of them because it’s very difficult to burn enough calories exercising to make up for the food we eat.

Also, the advice to “eat less” implies that it doesn’t matter what you eat, just eat less — that a calorie is just a calorie. But the food we eat is a signal to our bodies, and the three main macronutrients signal different things to our body.

Fat and protein give our body energy, and help it grow and sustain. Carbohydrates stimulate insulin , and the job of insulin is to tell our bodies to store fat. So carbohydrates are a way to tell our body to gain weight.

That means a calorie of carbohydrates is not equal to a calorie of fat or protein. If I eat 100 calories of potato chips, that will signal my body to make insulin and begin storing fat. Some of the energy will be stored as fat. I’ll be hungry again.

On the other hand, if I eat 100 calories in a hardboiled egg, which is largely fat and protein, that will not trigger the fat storage mechanism. It will all go to energy and I’ll not be that hungry.

I can eat one egg and I don’t feel any urge to eat the rest of the dozen in the carton, but it’s very hard to eat one potato chip and not want to gobble down the whole package.

To lose weight, just decrease the number of calories that drive weight storage — eat fewer carbohydrates .

Expert take from Dr. Deena Adimoolam, a specialist in endocrinology and obesity medicine in Clifton, New Jersey, and a spokesperson for the Endocrine Society.

A calorie is a calorie when it comes to weight management.

People think that because they're eating “healthy calories” they should not be gaining weight. But every food — healthy or not — has calories.

What's important is that people trying to lose weight pay attention to the total calories they're consuming each day and stay below a certain limit.

For example, a large avocado has 300 calories and some doughnuts have 300 calories, too. The avocado is the healthier choice because it has nutrients and vitamins. However, if someone is trying to lose weight and wants to consume 1,200 calories or less — they can still lose weight if they eat the doughnut instead of the avocado, as long as they're below their calorie limit for the day.

They may feel hungrier because of the food choices they are making and this makes weight loss harder.

Fat, protein and carbohydrates all impact insulin and various mechanisms of fat storage. But each has different impacts on the body’s energy, hunger and satiety, and even how you feel.

We have data that many macronutrient restrictive diets work for weight loss. Some feel eating fewer carbs is best, but one can lose weight by eating less fat only or less protein only, too.

Diets for weight loss are very personalized. I have some patients who eat only protein and are still struggling with weight loss. I typically recommend a low-carb diet for patients struggling with Type 2 diabetes, prediabetes, PCOS or other forms of insulin resistance to help keep their blood sugars more regulated.

What the government and medical societies say:

“Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss” — Centers for Disease Control and Prevention .

“A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli” — MedlinePlus , a service of the National Library of Medicine.

“Highly palatable and energy-dense diets predispose to excess weight gain irrespective of macronutrient content” — Endocrine Society scientific statement .

Bottom line:

The most commonly agreed on advice is that eating a healthy diet, reducing the number of calories consumed and regular exercise can help people maintain a healthy body weight.

How to reduce high blood pressure

The hypertension lie is that high blood pressure is best treated with drugs.

When I was diagnosed with hypertension , I was prescribed medicines for it and told to avoid salt . I tried avoiding salt. It didn’t work for me, and many people find that that’s not the solution for them.

I’m not recommending anyone discontinue medications their physician has prescribed for them.

But pills for hypertension — while they can be lifesaving and control very high blood pressure swings — may not be as beneficial as lowering blood pressure with lifestyle , which we know works. I did it myself by adopting a metabolically healthy diet that’s low in carbohydrates and sugar. I’ve also cut alcohol considerably.

When people adopt a diet that’s metabolically healthy, one of the side effects is that their blood pressure will drop.

Also exercise , which is one of the one of the foundations for blood pressure management, nobody disagrees on. Walking 30 minutes a day is great. It’s also beneficial from a mental health point of view.

So it’s not that the medications don’t work or that they’re not useful. But long term, I would advise everyone to look at lifestyle and try to get off the medicines if you can. Treat the root cause rather than just treating the symptoms with the medications.

Expert take from Dr. Beth Abramson, member of the American College of Cardiology Prevention of Cardiovascular Diseases Council and a cardiologist at Unity Health in Toronto, Ontario:

Lifestyle is critically important, but many patients need medications to lower blood pressure in addition to lifestyle alone.

It's very hard sometimes to get people into a healthy body weight, engage in regular activity, and watch salt and alcohol intake — all of which may be important in blood pressure control.

That may get some patients off medications; it may not. It may get patients under better control and needing less medication.

Maintaining a healthy body weight keeps blood pressure under control. It is not the sugar or the carbohydrates per se that affect blood pressure.

“Many people need to take medicine in addition to making lifestyle changes to help keep their blood pressure at healthy levels” — CDC .

“When your blood pressure is high, medication is an important part of your treatment plan” — American Heart Association .

Lifestyle changes that include regular exercise, a healthy diet that limits salt and alcohol, maintaining a healthy weight and managing stress can prevent high blood pressure. Some people may need medication to lower high blood pressure.

Preventing heart disease

The cardiovascular disease lie is that statins are a good choice to prevent heart disease.

What really causes heart disease? It’s complex.

Statins — a class of prescription drugs that slow down how much cholesterol the liver makes — can affect the LDL cholesterol . I’m not recommending anyone discontinue their statins without speaking with their physician. But I believe metabolic health is much more important.

I believe eating a sugar-covered doughnut poses a much higher risk for a heart attack than eating a beef hamburger. The beef has saturated fat and it may raise your LDL cholesterol, but the sugar, carbohydrates and seed oils in the donut will drive insulin resistance and inflammation. These metabolic abnormalities are much more strongly associated with heart disease than LDL cholesterol.

Cholesterol is so fundamental in our bodies. It makes up our brain, our cell membranes. Lowering LDL cholesterol with statins can have side effects.

Dietary cholesterol has very little effect on blood cholesterol. I remember growing up, we avoided egg yolks because of the cholesterol. Now, I believe eggs are one of the healthiest things one can eat.

The best thing we could do to prevent heart disease is change our lifestyle and address the root causes.

We get to choose our lifestyle every day. When I wake up in the morning, I get to choose what food I put in my mouth, how much I exercise. Do I take that 30-minute walk? Do I have stress? How’s the quality and quantity of my sleep ?

All these things affect cardiovascular disease.

The risk factors for cardiovascular disease are multifactorial, and obesity and diabetes do put individuals at risk. But there's no doubt a diet high in saturated fat and LDL cholesterol is one of the most significant risk factors.

Reducing the saturated fat in our diet reduces risk for heart disease. You’d be doing the public a disservice to say skip the doughnut and eat the hamburger. When it comes to eggs, moderation is important. I eat egg whites. I do not eat egg yolks. Dietary intake of cholesterol does affect our blood cholesterol levels.

We recommend lowering cholesterol in people living with, and at risk for, cardiovascular disease. There is good scientific data showing very low levels of cholesterol are safe.

We can modify our risk by changing our lifestyle to some degree, but that’s not the whole answer. We may have a genetic tendency for high cholesterol.

In certain individuals with high cholesterol or who are at higher risk for cardiovascular disease, statins are a good choice.

To prevent heart disease, adults should eat a healthy diet that emphasizes vegetables, fruits, nuts, whole grains, lean vegetable or animal protein and fish, and minimizes the intake of trans fats, processed meats, refined carbohydrates, and sweetened beverages — American College of Cardiology .

“Saturated fats can make your cholesterol numbers higher” — CDC .

“High levels of LDL cholesterol raise your risk for heart disease and stroke” — CDC .

“Statins are most effective at lowering LDL (bad) cholesterol” — American Heart Association .

“Statins, when used as indicated, can dramatically reduce a person’s risk of having a heart attack or stroke” — CDC’s Million Hearts initiative .

Staying at a healthy weight, eating a healthy diet, managing stress, getting enough sleep, and controlling blood pressure, and cholesterol and triglyceride levels can help prevent heart disease. Some people may need medication to reduce their cholesterol.

A. Pawlowski is a TODAY health reporter focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

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