Components of a healthy diet

Nutrients from the food provide the cells with fuel to run the body. A human body without proper nutrients is vulnerable to disease-causing viruses and bacteria. A healthy diet consists of seven components which need to be balanced according to your weight, and level of physical activity. The seven components are: carbohydrates, proteins, fats, vitamins, minerals, fiber and water.

1.carbohydrates

-carbohydrates converted into blood sugar in your body to provide energy for our cells, organs and tissues. Carbohydrates can be simple or complex. We can get simple carbohydrates from fruits, milk products and table sugar. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.

2.Fats

-fat is important source of energy. Fat gives food flavor and helps us feel full. We can get fat from oils, dairy products, fish and nuts. Corn, canola, olive, safflower, soybean and sunflower oil are healthy sources of fat.

3.Protein

- important source of energy. Fat gives food flavor and helps us feel full. We can get fat from oils, dairy products, fish and nuts. Corn, canola, olive, safflower, soybean and sunflower oil are healthy sources of fat.

4.Vitamins

- The human body needs 13 different vitamins to grow and develop properly. We can get vitamins from eating fresh fruits and vegetables or from vitamin supplement pills. Each vitamin helps with certain functions. For example, vitamin A improves vision, vitamin C maintains healthy skin and vitamin D keeps the bones and teeth strong.

5.Minerals

- Our body needs minerals to build strong bones, create hormones and regulate heartbeat. Minerals help release the energy from food and improve brain functioning, which can help us think more clearly and make wiser decisions. They can be found in fruit, vegetables and fish. Examples of minerals are calcium, iron and iodine.

6.Fiber

- Fiber is found in plants. Dietary fiber is the part of a plant our body can't digest. Fiber helps prevent constipation and improves the rate at which your body eliminates food, since it cannot stay in the body as digested food material. Fiber also helps control our weight by making us feel full faster. We can get fiber from fresh fruit, whole grains, beans, fruits, vegetables and nuts.

7.Water

- Clean and safe drinking water is an essential component of a healthy diet. How much water we need depends on factors such as body size and activity level