Food fuels our bodies, providing energy and essential nutrients . Carbs, proteins , and fats each play unique roles in metabolism , while vitamins and minerals support vital functions. Understanding these components helps us make informed dietary choices for optimal health.
Balanced diets combine macronutrients and micronutrients in proper proportions. They emphasize variety, moderation, and adequacy to meet our body's needs. Maintaining energy balance through proper nutrition and metabolism is key to preventing malnutrition and obesity .
Nutrition and Diet
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Carbohydrates
Primary energy source for the body
Broken down into glucose used for cellular respiration
Excess glucose stored as glycogen in liver and muscles (glycogenesis )
Examples: bread, pasta, rice, fruits, vegetables
Proteins
Essential for building and repairing tissues (muscles, organs, skin)
Broken down into amino acids used for protein synthesis
Excess amino acids converted into glucose (gluconeogenesis ) or stored as fat
Examples: meat, fish, eggs, legumes, dairy products
Fats
Important for cell membrane structure and hormone production (testosterone , estrogen )
Provide long-term energy storage (9 kcal/g vs 4 kcal/g for carbs and proteins)
Excess dietary fat stored in adipose tissue leading to weight gain
Examples: oils, butter, nuts, avocados, fatty fish
Fiber
Aids in digestion and promotes regular bowel movements by adding bulk to stool
Helps maintain healthy gut bacteria (prebiotic effect)
May help regulate blood sugar levels and reduce risk of heart disease by lowering cholesterol
Examples: whole grains, fruits, vegetables, legumes
Components of balanced diets
Macronutrients
Carbohydrates: 45-65% of total daily calories
Proteins: 10-35% of total daily calories
Fats: 20-35% of total daily calories
Micronutrients
Vitamins and minerals consumed in adequate amounts to prevent deficiencies
Examples: vitamin A , vitamin C , calcium , iron
Variety
Consuming wide range of foods from different food groups (fruits, vegetables, grains, proteins, dairy)
Ensures balanced intake of essential nutrients and phytochemicals
Prevents boredom and promotes adherence to healthy eating habits
Moderation
Limiting intake of added sugars, saturated fats, and sodium to reduce disease risk
Controlling portion sizes to maintain healthy weight and prevent overeating
Allowing occasional treats and avoiding overly restrictive diets
Adequacy
Consuming enough calories and nutrients to support growth, development, and bodily functions
Adjusting intake based on age, sex, height, weight, and physical activity level
Ensuring sufficient intake of energy, protein, essential fatty acids, vitamins, and minerals
Essential vitamins and minerals
Vitamin A
Maintains healthy vision (prevents night blindness), skin, and immune function
Found in orange and yellow fruits and vegetables (carrots, sweet potatoes), and leafy greens (spinach, kale)
Vitamin C
Supports immune function and collagen synthesis (wound healing, skin health)
Found in citrus fruits (oranges, lemons), berries (strawberries, kiwi), and leafy greens (broccoli, brussels sprouts)
Vitamin D
Regulates calcium absorption and bone health (prevents rickets and osteoporosis )
Obtained through sun exposure and fortified foods (milk, cereals)
Vitamin E
Acts as antioxidant, protecting cells from oxidative damage and inflammation
Found in nuts (almonds, hazelnuts), seeds (sunflower), and vegetable oils (olive, canola)
Calcium
Essential for strong bones and teeth, muscle contraction, and nerve function
Found in dairy products (milk, yogurt, cheese), leafy greens (collard greens, bok choy), and fortified foods (soy milk, tofu)
Iron
Necessary for formation of hemoglobin and oxygen transport in red blood cells
Found in red meat, poultry, fish (oysters, clams), and leafy greens (spinach, swiss chard)
Deficiency leads to anemia and fatigue
Potassium
Regulates fluid balance and supports nerve and muscle function (heart rhythm, blood pressure)
Found in fruits (bananas, oranges), vegetables (potatoes, tomatoes), and whole grains (oats, brown rice)
Metabolism: The sum of all chemical reactions in the body that convert food into energy
Calories: Units of energy derived from food, used to fuel bodily functions and physical activity
Nutrients: Essential compounds obtained from food that support growth, repair, and maintenance of body tissues
Digestion: The process of breaking down food into smaller molecules that can be absorbed and utilized by the body
Malnutrition: A condition resulting from inadequate or imbalanced intake of nutrients, affecting growth and health
Obesity: Excessive accumulation of body fat, often due to prolonged caloric surplus and sedentary lifestyle