The core messages on nutrition have not really changed for the last two decades e.g. eating plenty of fruit and vegetables starchy carbohydrates and moderating fat and sugar intake yet diet related conditions such as obesity are still increasing.
A recent study by the Food Standards agency showed that although 43% of people know about the five portions of fruit and vegetables a day advice only 26% were actually achieving the target. This is perhaps understandable considering the number of messages that give conflicting advice coming from different agencies, so much so that subject of nutrition is now thought by many to be boring. People are more concerned these days with whether the food is organic, although studies show that the nutritional content is very similar to that of non organic produce. The risks of consuming insufficient fruit and vegetables is in fact far greater than the risks posed by pesticides from non organic food.

Your overall health and well-being owes a lot to what you eat and the way you eat it. You may be pleasantly surprised to find that you can make minor changes to your eating habits and end up with a much healthier diet. Everybody's nutritional needs will obviously vary depending upon e.g. how healthy they are, fat levels and level of fitness they wish to achieve. But even in those with modest health expectations, some sense of nutrition's role in total fitness is good to know.

Many stories connecting diet and disease are based on inconclusive research. There are, however, some connections that have been demonstrated more than once: Excessive intake of fat may be linked to increased risk of certain cancers. Saturated fat and cholesterol can increase the risk of heart disease. Calcium helps fight off osteoporosis (thinning bones). Salt or sodium can aggravate high blood pressure in some people, especially in those with a family history of the disease.

High-fibre foods such as vegetables, fruits, and whole grains may help lower the risk of certain cancers and heart disease. A study (  The European Investigation into Cancer and Nutrition (EPIC) )recently published in the Lancet shows that populations with low average intake of dietary fibre, an approximate doubling of total fibre intake from foods could reduce the risk of colorectal cancer by 40%.

 The Government are so concerned they have just launched a new initiative to help people achieve the five portions of fruit and vegetables a day and and help prevent up to 20 per cent of deaths nationally from these two  killers. A new logo will be introduced which will appear on fresh, chilled, frozen, canned and dried fruit and vegetables, and 100 per cent fruit and vegetable juice but will not appear on processed or composite foods.

Vitamins B6 and C and the mineral zinc play a role in regulating the immune system. Some vitamins may help boost the immune system and fight off disease. Vitamins E, A, and C and beta carotene are antioxidants--they protect against the effects of cell-damaging molecules called oxygen free radicals. This damage to cells can lead to cancer. Because few people are eating even the minimum recommended servings of fruits and vegetables each day, many doctors recommend a daily multivitamin/mineral supplement. This is especially important for older people, who tend to eat less and, therefore, get fewer nutrients. Food though is still the better source of nutrients because it gives you much more nutrition than a multivitamin and mineral supplement.