Balanced Diet and Nutrients

Our bodies need different types of nutrients to grow, have energy, and stay healthy. Eating a variety of foods from all nutrient groups each day is called having a balanced diet. No single food contains everything your body needs, so variety is essential.

Carbohydrates — Fuel for the Body

• Carbohydrates are the body's main source of energy.
• Simple carbohydrates (sugar) give quick energy — fruit, candy.
• Complex carbohydrates (starch) give slow, steady energy — bread, rice, pasta, oats, potatoes.
• Eating too many simple sugars can lead to tooth decay and weight gain.

Protein — Builder and Repairer

• Protein is needed to build and repair muscles, skin, hair, and organs.
• Good protein sources: chicken, fish, eggs, beans, lentils, nuts, cheese.
• Growing children need plenty of protein to support rapid growth.

Vitamins and Minerals — Defenders and Regulators

• Vitamins help the body fight illness and carry out chemical reactions. Example: Vitamin C in oranges helps the immune system.
• Minerals strengthen bones and teeth (calcium from milk), help carry oxygen in blood (iron from spinach), and regulate nerve function.
• Best sources: fruit, vegetables, dairy, and nuts.

Other Important Nutrients

• Fats — provide energy and help absorb vitamins. Healthy fats: avocados, olive oil, nuts. Unhealthy fats: fried foods, processed snacks (eat in small amounts).
• Fiber — found in vegetables and whole grains; keeps the digestive system healthy.
• Water — not a nutrient but essential for life. Carry nutrients in the blood, regulate temperature, and remove waste.