IndexTypes of carbohydratesWhat role do they play in our body?What role do proteins play in our body?How much protein should we eat per day?FatVitamins and mineralsFat-soluble vitaminsLiquids and hydrationHealthy eating is simple if you keep these basics in mind. Eating healthy is simple if you keep these basics in mind. Simply put, a nutrient is any substance in foods that provides energy and helps build/repair tissue. There are six classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates, proteins, and fats are considered energy tissues because they provide carbon (fuel) that can be “burned” for energy production. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay Carbohydrates Carbohydrates are your body's preferred fuel source. To get through a tough workout, you need energy. Get energy from carbohydrates. Types of Carbohydrates Simple carbohydrates (bad carbs): These are sugars that include glucose, fructose (typically found in fruits and vegetables), lactose (milk sugar), sucrose (table sugar), and maltose (cereal sugar). . Simple carbohydrates provide many calories and usually have zero nutritional value. Complex carbohydrates (good carbs): Sources of complex carbohydrates, such as whole grains, starchy vegetables, fruits and beans, provide fiber and valuable amounts of vitamins and minerals. Complex carbohydrates (dietary fiber) are useful in the diet because they can reduce fat, improve blood sugar control and cholesterol absorption. What role do they play in our body? Provide energy: Carbohydrates are the preferred fuel for the body and is a quick source of energy. Save Protein: If you provide enough carbohydrates to your body, it will not break down muscles for its energy needs. Carbohydrates preserve proteins from breaking down. How many carbohydrates should you eat per day? 6 to 10 g of carbohydrates per kilogram of body weight each day. What role do proteins play in our body? Muscle Building: Protein helps build and recover muscle and promotes muscle growth in the body. Hormone Production: Hormones control many chemical activities in the body and these are made up of unique proteins. Sources of Protein Whey protein, chicken, eggs, fish, Indian dal, dairy products, soy products, beans, sprouts and mung How much protein should you eat per day? Children: 1.0-1.6 g/kg body weightAdults: 0.8 g/kg body weight Athletes and weight lifters: 1.2-1.7 g/kg body weight Fat Fat is a source of energy. Fats provide 9 calories per gram compared to 4 calories per gram for carbohydrates and proteins. The grease provides a shock absorber against concussive forces such as a fall or a forceful blow. A high fat intake leads to higher levels of cholesterol in the circulating blood. How much fat should you eat per day? The generally accepted healthy limit for fat intake is no more than 20% of total daily calories. Sources Oil, butter, margarine, friendly foods, and whole milk dairy products Vitamins and minerals Vitamins and minerals are essential nutrients because they play hundreds of roles in the body. There's a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you). The best strategy to ensure that adequate amounts of all vitamins are consumed is to eat a wide variety of foods and consume plenty of fresh fruits and vegetables daily.:.