Food Nutrients: Functions and Importance in a Healthy Diet

Each day our bodies need certain amounts of nutrients that are found in different foods. In order to maintain a healthy diet, it's important to recognize the significance of food nutrients.

Protein

Essential nutrients, such as protein, play a vital role in building and maintaining body tissues while providing energy and supporting metabolism.
Eat two to three servings, from different sources every day.

• It is found in animal sources like meat, fish, poultry, eggs and dairy products
• It’s found in plant foods like beans and lentils and soybeans, which unlike animal proteins, have no cholesterol and less fat
• Incorporating nutrient-dense foods like fish, chicken, soybeans, and lentils into our daily meals is recommended.

Carbohydrates

Another crucial nutrient, serve as the primary source of fuel for our bodies, particularly during exercise.

Healthiest Carbs:

Optimal carbohydrate choices include:

• Fruits
• Vegetables
• Whole grains, including whole-grain breads, pastas, cereals and brown rice
• Colourful fruits and vegetables also supply needed antioxidants and phytonutrients.

Bad Carbs:

• Sweets and sugars because they have no fiber, vitamins or minerals

Incorporate Healthy Carbs into Your Diet:

• Try filling half your plate with salads and vegetables
• Have fruits and vegetables for snacks and use whole-grain breads for sandwiches

Healthy Fats

Fat has several functions in our daily diets.

• Contribute to brain function and overall well-being, also nervous system
• Helps absorption of fat-soluble vitamins
• Adds flavor to foods
• Keeps our eyes, skin, bones and nails healthy

Healthy Fats Come From:

• Fish and fish oil
• Olive oil
• Nuts
• Avocado

To Keep Fat Intake Down:

• Avoid any fried foods
• Bake, roast, broil or steam your food
• Go easy on sauces, gravies, salad dressings, mayonnaise, butter and margarine
• Try low or nonfat versions of foods (e.g. milk, yogurt, spreads, salad dressings and snack foods)

Incorporate Healthy Fats into Your Diet:

• Have fish a few times a week
• Add a handful of nuts or some avocado to a salad
• Use olive oil sparingly in cooking

Fibre

Fibre is essential for healthy digestion and for keeping the digestive system in balance.

• It helps to move foods through the digestive tract
• It is found in vegetables, fruits, beans, oats, whole-grain rice and pasta, whole wheat bread, nuts, seeds and brans
  
  By understanding the roles of different food nutrients and making mindful choices, we can achieve a nourishing and balanced diet.
  Know our Healthy Breakfast Fibre Set.