Good nutrition is essential for healthy living. One should eat a nourishing and well balanced diet in order to stay fit. It is essential to control the diet that nutrients are obtained by human body, at the same time we should take every effort to avoid harmful foods which might create imbalance. We should eat different kind foods to obtain vitamins, minerals and nutrients required by it.

Nutrients can be divided into two categories a) Macronutrients b) Micronutrients

a) Macronutrients : They form bulk of our diet. All the foods you eat are composed of three macronutrients 1) Carbohydrates 2) Protein 3) Fat

Some foods are primarily carbohydrates such as bread, others mainly protein and some are pure fat. Other foods are combinations of two or all. A slice of pizza is a perfect example. The crust and tomato sauce provide the carbohydrate, and the cheese provides protein and fat. In order to properly function, your body needs all three of these micronutrients in approximately the following ratio : 55% carbohydrates, 15% protein and more than 30% fat.

b) Micronutrients : Micronutrients are composed of vitamins and minerals. They are the key to all the complex reactions that take place in your body. Although they don't provide energy directly, vitamin and minerals work together to help carbohydrate, protein and fat produce energy, to assist with protein synthesis and to help keep the body functioning normally. Compared with macronutrients micronutrients are needed in small amounts.

A well balanced diet needs the following items

a) Carbohydrates : include sugar, starches and related substances, which are chemical compounds of carbon, hydrogen and oxygen. Plants make carbohydrates from carbon dioxide and water using the energy from the sun. Cellulose and other indigestible carbohydrates are an important part of our diet, as a source of fiber, which helps passage of material through the bowel.

b) Proteins : Proteins are made up off 22 different amino acid and also comprise about 12% of the human body weight. Proteins in the food are broken down by digestion into amino acids, which are then rearranged into new proteins needed by the body. All necessary proteins may be obtained from bread, grains and beans. Meat, fish and egg are very good source.

c) Vitamins : Human body cannot make itself vitamins from what we eat. Human requires them in small amounts mostly as catalysts helping along vital chemical reactions. Shortage of vitamins cause scurvy, rickets, beri beri and others. A well balanced diet contains all necessary vitamins.

Vital vitamins and Minerals

a) Fat Soluble Vitamins : They are mainly found in oils and fats containing foods. Human body stores these in its fatty tissues, one does not need them every day. Excessive doses can be toxic. Click here to find the table

b) Water soluble Vitamins : They are commonly found in variety of plants and animal foods. Because the body stores them in small amounts and quickly excretes excess, they need to be part of our diet nearly every day. Click here to find the table

Like vitamins a wide variety of minerals are essential for good health. Some of them like Calcium and Iron are needed in large amounts and for some people there is a real risk of deficiency if they do not eat a healthy diet.

c) Calcium : A regular supply of calcium is vital. Bone tissue is constantly broken down and rebuild. A calcium rich diet is particularly important during adolescence, pregnancy, breast feeding, menopause and for the elderly. Smoking , lack of exercise, too much alcohol, high protein and high salt intakes encourage calcium losses.

d) Iron : Only fraction of the iron present in food is absorbed , although it is much more readily absorbed from red meat than from vegetable sources. Vitamin C also helps with absorption of . Pregnant woman, woman who have heavy periods and vegetarian should all be particularly careful about ensuring an adequate intake.

Click here to find the table

e) Trace Elements : These include other essential minerals such as Zinc, Iodine, Magnesium and potassium. They are important, they are only needed in small quantities. They are found in vide variety o foods and deficiency is very rare. Click here to find the table.

Oils and Fats

They are chemically similar compounds of carbon, hydrogen and oxygen, which are combined in them in a a characteristic way different from carbohydrates. There are many different types of fats and oils. However, the only difference between fats and oils is that oils are liquid at room temperature. Most animal fats are hard at average room temperatures. Fats contain twice energy, weight as carbohydrates and so it is important to cut down fats when dieting. However, fats and oils are important in cooking because they carry flavours and so they should be mixed carefully with carbohydrate foods.

A well balanced diet is the secret to being in good health and fine shape. Balance is important to a healthy diet. The components of food that the body uses to sustain itself are known as nutrients. The nutrients in food fuel the body and the material and strength needed for growth. Carbohydrates and fats are  body's main source of energy providing four and nine kilo calories per gram respectively. Proteins also yield four calories per gram but is used as fuel only when energy from other sources are scarce. Vitamins and minerals are essential for body functioning, although they cannot be burned as fuel. But water and fiber cannot be treated as nutrients. Water is vital to life and fiber plays important role in elimination.

However no single type of food provides all the nutrients required for good health. You need to eat a wide variety of foods for various nutrients.