There are six basic nutrients required by your body, carbohydrates, protein, fat, vitamins, minerals and water. A well -balanced diet with all these nutrients can help you stay long and healthy. They support your muscles, bones, immune systems, digestive system, eyes and more.

Carbohydrate There are one of the three macronutrients. They are your body’s favorite sources of energy and calories.

There are three types of carbs:

• Sugars: Also known as simple carbs, Sugary Break in the body quickly. They are found in foods like fruits, vegetables, milk, desserts, candy and sugar-sweet drinks.
• Starch: Starch is considered complex carbs because they are made of several simple sugars simultaneously. They are found in Bread -like foodsVegetables with grains, pasta and starch.
• Fiber: There is another complex carb fiber. Unlike starch, your body cannot break the fiber. For this reason, fiber helps you feel full. It also helps to balance blood sugar, support healthy digestion and reduce cholesterol.

Carbs should make about 45-65% of your total energy intake. For 2,000-Calorie diet, it is about 225–325 grams of carbs per day. In a balanced diet, most of your carbs should come from fruits, vegetables, low -fat dairy and whole grains.

Protein is another macronutrient, which means it provides calories. it is Building block for musclesBones, skin, cartilage and blood. The body also uses protein to make hormones, enzymes and vitamins.

Protein is made of amino acids. Nine of these are necessary because your body cannot produce them on its own. Eat Protein diversity of foods You can help ensure that you can get all nine essential amino acids and a range of vitamins and minerals such as B vitamins, zinc and magnesium.

Some examples of protein foods include:

• Meat
• fish
• dairy
• crazy
• Tofu
• Beans
• Whole grains

The exact amount of the required protein you have depends on your age, penis, height, weight and activity level. Protein should usually be made from 10-35% of your total calorie intake. If you are more active, you need more protein, especially if you do resistance training.

The third and final macronutrient is fat. This is another source of energy for your body. Fat is also important for your hair, skin and brain health. In addition, fat soluble vitamins (vitamins A, D, E and K) require dietary fat for proper absorption.

There are two main types of fat:

• Saturated Fat: This type of fat is mainly found in animal foods such as meat and dairy. Excessive food Saturated fat You can increase your LDL cholesterol (“bad” types), which increases the risk of heart disease. Dietary guidelines for Americans recommend that more than 10% of your daily calories do not come from saturated fat.
• Dissatisfied fat: This fat is mainly found in plant foods such as non-trial oils, nuts and avocado. It is also found in fatty fish like salmon or mackerel. Changing saturated fat with unsaturated fat can help improve cholesterol.

About 20-35% of your total calories Diet should come from fat, It is best to prioritize healthy fat from foods such as non-tropical vegetable oil, avocado, fatty fish, nuts and seeds.

Vitamins are considered micronutrients, which have small amounts of nutrients to your body. They are essential for many aspects of health. Some examples include the formation of red blood cell, brain function, skin health, converting energy into energy, heart health, and more.

There are 13 essential vitamins. These include vitamins A, C, D, E and K, Plus eightB vitamins.

Vitamins are classified as water soluble or fat soluble, it depends on how they break into the body. Fat -soluble vitamins vitamins A, D, E, and K. Water -soluble vitamins include vitamin C and eightB vitamins.

Vitamins are found in all types of foods. This is the reason that it is important to eat a well -balanced diet rich in fruits, vegetables, beans, whole grains and stronghold dairy. Each food group contains separate essential vitamins. You can also do Take vitamin supplements If you cannot meet your requirements through food alone.

The amount you need varies depending on the status of vitamins, your age, gender and health.

Like vitamins, minerals are micronutrients. Although you only require small amounts of minerals, they are essential for health. Minerals help promote bone, muscles, heart and brain health. Some examples of minerals include calcium, phosphorus, sodium, potassium and iron.

Each mineral performs a different function in your body. For example, Calcium It is important for strong bones, while potassium helps reduce blood pressure.

You can get minerals from various types of foods, including nuts, seeds, eggs, legumes and vegetables. You can also take supplements that contain minerals.

The amount of each mineral you required varies depending on the mineral, your age, gender and health conditions. For example, if you are menstruation or pregnant, you can do Need more ironAnd if you have chronic kidney disease, you usually need to limit your potassium intake.

Water is an essential nutrient that makes about 60% of your body. stay hydrated Helps prevent constipation, kidney stones and urinary tract infections. It also helps in regulating body temperature.

If you do not drink enough water, you may experience dizziness, headache or digestive symptoms. In serious cases of DehydrationYou may experience confusion, kidney failure and heart issues.

Your water needs may vary depending on age, penis, pregnancy and breastfeeding conditions, activity levels and local climate. Most adults require about 11.5–15.5 cups of water per day. It contains water from beverages and hydrating foods, such as fruits and vegetables. Most people require about 9–13 cups of water from beverages per day.

For optimal health, it is best to prioritize without beverages such as plain or sparkling water, low -fat milk, or plain tea. Soda or sweet fruit beverages provide sugar-sweet drinking water, but they are also high Added sugars It is associated with type 2 diabetes and heart disease.

These six essential nutrients form the basis of a balanced diet, which is important for overall health. Here are some suggestions to eat more nutritious, well -round diet:

• Make sure you have a source of carbs, protein and fat in each meal.
• Include a fruit or vegetable in each meal for fiber, vitamins, minerals and water
• Support whole Foods Such as nuts, seeds, whole fruits and vegetables, and whole grains as much as possible
• Stock on convenient, nutritious foods such as no-sugar-aided dried fruits, frozen fruits and vegetables, unsalted nuts and seeds, greek yogurt, and kefir for snacks
• There is a glass of water with each meal and snack
• Batch cook grain or protein so that you can just heat them for lunch or dinner
• Buy pre-cut fruits and vegetables to save yourself time
• Add lemon, lime, or other fruits to the water to keep it interesting

To support your health, aim to eat six essential nutrients every day. These include carbohydrates, protein, fat, vitamins, minerals and water. You can get these nutrients through foods such as whole grains, fruits, vegetables, fish, nuts, legumes, non-tropical vegetable oils, lean meat and low-fat dairy. In addition, focus on drinking without drinking drinks such as water, low -fat milk, and plain tea or coffee.