The human body can be thought of as an engine that releases the energy present in the foods that it digests. This energy is utilized partly for the mechanical work performed by the muscles and in the secretory processes and partly for the work necessary to maintain the body’s structure and functions. Foods supply nutrients essential to the manufacture of the new material and provide energy needed for the chemical reactions involved. To Developing healthy eating habits the essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains, legumes (such as beans and lentils), and nuts—and limit highly processed foods.
Here are our guidelines for building a healthy diet.
- Eat a variety of healthy foods
- Focus on high-fiber foods
- Limit sugary foods and beverages and refined grains
- Go for whole grains
- Limit highly processed foods
- Limit saturated fats
- Emphasize “good” fats
- Get vitamins and minerals from food, not pills
- Get enough calcium and vitamin D
- Enjoy your food
What nutrients are most essential?
Essential nutrients
According to the World Health Organization Trusted Source, there are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water , these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.
Micronutrients that are necessary for human health include:
Minerals: Our body does not manufacture minerals, but they are found in a variety of foods – dairy, meat, nuts, fruit, vegetables. Examples include sodium, potassium, chloride, calcium, phosphate, sulfate, magnesium and iron all are essential for our body development.Not all foods have the same types and amounts of minerals; and too little or too much of any mineral is not healthy.
Vitamins: Vitamins are needed for growth and maintenance. Vitamins are most prevalent in fruits, vegetables, legumes and nuts; but some are also in meats and dairy. Similar to minerals, too little or too much is not good. Vitamin C must be consumed regularly or scurvy will occur, but large doses of Vitamin C supplements can cause diarrhea, nausea, and other problems.
Omega Fatty Acids: These are the only fats that the body needs but cannot make. The two needed by humans are Omega 3 (alpha-Linolenic) and Omega 6 (Linoleic). They are used to make cell membranes and produce many hormones, and may also be capable of reducing chronic inflammation in the body and preventing disease. They are added to some foods but mostly found in some oils, particularly fish oils.
Essential Amino Acids: Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body. All proteins are made up of amino acids, and there are 9 essential amino acids in total. If the food you eat contains all of the 9 essential amino acids, then your body is able to make the other remaining 11 non-essential amino acids on its own.
Carbohydrates: Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease, according to the Mayo Clinic. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.
Water:
Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. The best way to know if you’re properly hydrated is the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you need more water.
