A balanced diet requires consuming the proper foods in correct proportions to receive necessary nutrients, including proteins for growth and repair found in foods like fish, eggs, and milk. Fats provide energy and protection from cold in many foods except fruits and vegetables, with saturated fats raising cholesterol and unsaturated fats from vegetable oils. Vitamins protect against disease, like vitamin A for eye health from carrots, and water transports nutrients throughout the body with 3 liters recommended daily. Exercise aids weight control and physical shape when combined with a balanced diet for improved health and appearance.