2. FOOD RICH IN FIBRES
3. FOOD RICH IN MINERALS
4. FOOD RICH IN PROTIENS
5. FOOD RICH IN VITAMINS
The body's principal source of energy. All sugars and
starches that we consume are carbohydrates.
Examples include table sugar, whole grains, pasta,
fruit, popcorn, vegetables and more. Carbs can be
classified into two types, simple and complex. Simple
carbs are sugars and complex carbs are primarily
Carbohydrates are transformed by the body into one
substance, glucose. Glucose is a form of sugar that is
carried in the blood and transported to the cells for
energy. Any glucose not used by the cells is converted
into glycogen that is stored in the muscles and liver.
The body's glycogen storage capacity is limited, so any
unused glucose is converted to fat.
There are many different diets and programs
concerning carbohydrates, such as the low-carb diet,
no-carb diet and the good-carb diet.
Fats are essential for the proper functioning of the
body. We need to consume some fats to remain
healthy. Fats supply necessary fatty acids that the
body can only get from foods. Fats also serve as the
storage substance for the body's excess calories.
When the body has depleted its carbohydrate stores, it
draws on fat. This makes fats as important as
carbohydrates for energy.
Additional benefits of fats include maintaining healthy
skin and hair, regulating blood cholesterol levels, and
giving you the sensation of feeling full.
There are saturated fats, unsaturated fats and trans
fats. The majority of our fat intake should come from
the unsaturated fats.
Fiber is not a single substance. It is a group of
different compounds that have a varied effect in
the body. All types of fiber are parts of plants that
can't be digested. There are two categories of
fiber, those that are soluble in water and those
that are not soluble in water.
An advantage of fiber is if you eat foods with high
fiber, then you will have less room for high calorie
and fat foods. Fiber also has many health benefits.
Foods that are rich in fiber also tend to be high in
anti-oxidants and other substances that may
protect against a variety of cancers.
Minerals act as nutrients and are essential to many
processes in the body, including the functioning of the
heart and digestive system and bone formation. Some key
minerals we need include Boron, Calcium, Chloride,
Chromium, Copper, Iron, Fluoride, Iodine, Magnesium,
Manganese, Molybdenum, Phosphorus, Potassium,
Selenium, Sodium and Zinc.
These are also needed in small amounts but are important
for our body's basic growth & structure. There are some 50
minerals in our body serving important functions like
formation of bones & teeth, formation of blood, hair
growth, nail growth, skin integrity etc. Food sources
include - egg, meat, milk, cheese, nuts, vegetables, beans,
banana, orange, melons, salt etc.
Sodium is a mineral needed
to maintain body fluids and
proper nerve function. It
occurs naturally in some
foods, but most of the
sodium in our diets comes
from seasonings and
ingredients we add to
Although sodium is
essential, most of us
consume more than we
need. In some people, too
much sodium in the diet can
cause the blood pressure to
rise, putting them at risk for
heart disease or stroke.
Protein is the basic material of life. It makes up
3/4's of our body tissue. Without dietary protein,
all body functions would not take place. Proteins
can be broken into complete and incomplete
proteins. Complete proteins supply a sufficient
amount of the nine essential amino acids.
Adequate amounts of protein are necessary to
build muscles. Eating a normal, balanced diet
should give you adequate amounts of protein.
Some diet programs are based on eating a certain
amount of protein every day.
Without vitamins, we could not exist. They affect
all functions in the body and help regulate them.
Most vitamins must be obtained from food. We
need 13 vitamins: A, C, D, E, K, B (8 different B
Vitamins are either water-soluble (B + C) or fat-
Each vitamin carries out specific functions. If your
diet is lacking in a certain vitamin, you may
develop a deficiency disease. examples milk,
orange ,tomato,guava,lemaon,fish oil.