Nutrition is the process by which the body takes in and uses food for growth, maintenance and energy production. It always involves ingestion, digestion, absorption and metabolism of foods we eat. 

Keto diet (ketogenic diet) is the diet in which there is a low-carbohydrate and high-fat eating plan designed to induce ketosis (this is a metabolic state where the body primarily burns fats for energy instead of carbohydrates).

Benefits of a healthy diet

It helps in maintenance of a healthy weight and reduce the risks of obesity and its related conditions.

It provides essential nutrients like vitamins, minerals and antioxidants such as which are crucial for optimal body function.

It reduces the risk of chronic diseases such as heart disease, diabetes and certain cancers.

A well-balanced diet contributes to a strong immune system.

Adequate calcium and vitamin D intake supports bone health.

It helps to sustain consistent energy levels throughout the day.

Key nutrients for a balanced diet

Proteins – crucial in body growth and development, tissue repair and immune function.

Carbohydrates – it is the main source of energy in the body.

Fats – helps in provision of energy and support nutrients absorption

Fiber – helps in constipation and maintain a healthy weight and support heart health. Found in fruits, vegetables, whole grains and legumes. 

Vitamins – immune boost system and disease 

Water – it is crucial for various bodily functions, including digestion, nutrient transport and temperature regulation.

Vitamin D – helps in strong bone formation

Iron – aids in production of red blood cells

Minerals – necessary for bone formation and maintenance.

Keto diet for beginners

High fat intake

Low carbohydrate intake 

Always hydration status is important

Moderate protein intake

Increase exercise

Keto-friendly recipes

Here are some of the keto-friendly recipes;

Keto green smoothie eg spinach or kale, avocado, coconut milk, chia seeds.

Avocado and bacon stuffed eggs

Cauliflower fried rice

Chicken alfredo spaghetti squash

Keto beef stroganoff

Grilled chicken Caesar salad

Health risks of an unhealthy diet

Unhealthy diet is the risk factor of the most chronic diseases such as diabetes, cancer, cardiovascular disease and other conditions linked to obesity.

Meal prepping for a healthy lifestyle

This is an important strategy in a healthy lifestyle. It includes;

Storage is more important in meal prepping as it gives you option of what to buy in bulk or not

Consider specific meals or foods for different days of the week

Essentially collect the healthy recipes for better food preparation 

Make the grocery list of items needed

Cooking in batches where you cook one big meal and eat throughout the week

Importance of hydration

Temperature regulation in the body

Acts as joint lubricants

It aids in digestion

Vital in cardiovascular system as it helps in blood circulation

Prevents dehydration

Vegan and vegetarian nutrition

It is important for them to consider essential nutrients from plant-based sources. Never try animal-based sources.

Supplement and their role in nutrition

Multivitamins – it helps in filling of the nutritional gap

Vitamin D – mainly in older adults, it helps to reduce risk of osteoporosis

Iron supplements – it helps in hemoglobin production

Folic acid – helps in DNA synthesis and growth

Probiotics – found in fermented foods or tak

en as a supplement. They promote balance of beneficial


Ashuma Kelvin

I am a medical professional who writes now as a freelance and doing a lot of research about disease and how to curb them by either nutrition or/ and treatment. I like my work a lot hope you enjoy what I write to you here

This Post Has 2 Comments

  1. Carson Anekeya

    Emphasizing the importance of ingestion, digestion, absorption, and metabolism, you provide a comprehensive overview of the essential stages involved in the nutritional process.

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