Eating a nutritious diet at an early age can lead to lifelong health benefits.

FOOD is important for everyone. Familiar foods make us feel safe and secure.

Food reminds us of our childhood, home country and culture. We celebrate events by eating special foods in the company of people who are important to us. When we eat well we feel well.

Food provides the energy and nutrients that our bodies need to stay alive, move and work. It also builds new cells and tissues for growth, maintenance and repair.

When the body does not get enough food, it becomes weak and cannot develop or function properly. Healthy and balanced nutrition means eating the right type of foods in the right quantities to keep healthy, keep fit and enjoy ourselves.

Food is made up of nutrients. Micronutrients such as vitamins and minerals are needed only in small amounts. Macronutrients such as carbohydrates, protein and fat are needed in larger amounts.

The body cannot function properly if one or more nutrients are missing. A healthy and balanced diet provides foods in the right amounts and combinations that are safe and free from disease and harmful substances.

Dr Hla Kyi, a deputy director at the Health Department’s National Nutrition Centre, says that prevention is better than the cure, and the earlier a person starts to eat a healthy and balanced diet, the healthier he or she will remain.

“Eating well means eating a variety of foods. No single food contains all the nutrients that our bodies need, except for breast milk for babies up to the age of six months. By taking care to choose foods that are in season and locally available, eating can be enjoyable, healthy and affordable,” he said.

There are some guidelines for healthy and balanced nutrition that apply to everyone – whether they are sick or not, he said.

“Staple foods should make up the largest part of a meal. These foods are relatively cheap and supply a good amount of energy and some protein,” he said.

Staples include cereals (such as rice, maize, millet, sorghum, wheat and barley), starchy roots (such as potatoes, sweet potatoes, cassava and yams) and starchy fruit (such as plantains).

Foods from animals and fish should also be eaten as often as possible. They supply good-quality proteins, vitamins and minerals, and extra energy. They will help to strengthen muscles and the immune system.

These foods include all forms of meat, poultry, fish, eggs and dairy products such as milk, sour milk, buttermilk, yoghurt and cheese.

“Vegetables and fruits are an important part of a healthy and balanced meal.

They supply the vitamins and minerals that keep the body functioning and the immune system strong,” Dr Hla Kyi said.

Yellow, orange, red and dark green vegetables and fruits are generally a good source of vitamin A. These include green leafy vegetables, green peppers, squash, carrots, yellow peaches, apricots, papaya and mangoes.

Vegetables and fruits that are enriched with infection-fighting vitamin C include tomatoes, cabbage, mandarins, grapefruit, lemons, guavas, mangoes, passion fruit, pineapples, mulberries and baobab fruits.

Fats, oils and sugars also play a significant role in balancing the diet.

Fats and oils include butter, lard, margarine, cooking oil, cream, mayonnaise and coconut cream. They are also found in avocados, oilseeds (sunflower, groundnut and sesame), fatty meat and fish, curds and cheese.

Sugars and sugary foods include honey, jam, table sugar, cakes and biscuits.

“Although fats and sugars are good sources of energy, they are not rich in other nutrients. They should therefore be eaten in addition to other foods, not in place of them,” said Dr Hla Kyi.

Dietary fats are classified as saturated, monounsaturated and polyunsaturated according to the structure of their fatty acids, he said.

Animal fats from eggs, dairy products and meats are high in saturated fats and cholesterol, a chemical substance found in all animal fat, he said.

He said vegetable fats found in avocados, olives, some nuts and certain vegetable oils are monounsaturated and polyunsaturated.

A high intake of saturated fats can be unhealthy, said Dr Hla Kyi.

“To understand the problem with eating too much saturated fat, we must examine its relationship to cholesterol. High levels of cholesterol in the blood have been linked to the development of heart diseases, strokes and other health problems,” he said.

“However, despite the bad reputation of cholesterol, our bodies still need it in small amounts,” he said.

Saturated fatty acids found in foods ranging from beef to ice cream, from cheese to doughnuts, should make up no more than 10 per cent of a person’s total calorie intake each day, nutritionists recommend.

Deficiency diseases result from inadequate intake of the major nutrients.

These deficiencies can result from eating foods that lack critical vitamins and minerals, from a lack of variety of foods or from simply not having enough food.

When food intake is low, multivitamin and mineral supplements – often in the form of pills – can help to meet increased requirements. However, these supplements are expensive and leave less money for food. It would therefore be better to provide a good mixed diet whenever possible rather than buy supplements.

If supplements are considered necessary, discuss your intake with your health care provider or nutritionist, Dr Hla Kyi said.

“Micronutrient supplements can be useful but cannot replace eating a balanced and healthy diet,” he said.

He said that in Myanmar, the eating culture has started shifting in recent years towards eating fast foods and dining out in restaurants more often, but traditional eating habits are the most healthy.

“The majority of people in Myanmar take three meals a day. Rice with meat or fish curry as a main dish, a vegetable dish or raw vegetables with fish paste, and soup will cover all your body’s nutritional needs,” Dr Hla Kyi said.

He expressed his concern that changing lifestyles and eating habits in Myanmar could lead to increased incidences of lifestyle diseases such as cancer, diabetes and heart disease.

“It is vital for people to choose correct food and take care of their body weight so they can enjoy a happy and healthy life,” he said.

Obesity is associated with an increased risk for heart disease, diabetes and other life-threatening diseases.