A nutritious diet is an integral part of maintaining a healthy body, along with exercise and smart lifestyle choices like smoking cessation and reduced alcohol consumption. Poor diet, lack of exercise and being overweight causes one-third of all cancer deaths, according to the American Cancer Society. Healthy food delivers all the nutrition your body needs.
Nutrients
You need to consume five essential nutrients for your body to function properly. Your body cannot produce these essential nutrients, or cannot produce enough of them on its own. These essential nutrients are carbohydrates, proteins, fats, vitamins and minerals. Vitamins are organic, made by plants and animals. Your body needs 13 vitamins. They are vitamins A, C, D, E, K and the B vitamins, which are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folate. Minerals are inorganic, elements that come from the earth. Your body needs more than 80 minerals, including calcium, iron and potassium. Most Americans do not eat enough fiber, vitamin A, vitamin C, calcium and iron, according to the U.S. Food and Drug Administration.
Vitamins and Minerals
Vitamin A plays a role in vision, bone growth, reproduction and cell development. Foods high in vitamin A include carrots, mustard greens and sweet potatoes. Vitamin C is important for healing wounds, preventing infections and is vital to healthy teeth and gums. Increase your vitamin C intake by eating more citrus fruits, red and green peppers, kiwi, broccoli, cantaloupe, baked potatoes, and tomatoes. Your body can make vitamin D, but most people need to consume additional vitamin D for sufficient bone health. Fatty fish, like mackerel and salmon, are good sources of vitamin D, as are beef, liver, cheese and eggs. Iron, important for a healthy respiratory system, are found in mollusks, fortified cereals, beans and tomato products. Dairy products, dark and leafy vegetables, calcium-enriched foods and almonds are good sources of calcium, essential for healthy bones and teeth. Eat plenty of cheese, milk, broccoli, fortified orange juice, cereal and bread to get the calcium your body needs.
Carbohydrates and Fiber
Carbohydrates provide energy. Sugar and starch are carbohydrates. Excess carbohydrates lead to weight gain, so be sure to consume only as many carbohydrates as you need according to your level of activity. Fruits, vegetables, breads, cereals, milk, milk products and food with added sugars contain carbohydrates. Healthy sources of carbohydrates include raisins, barley, nuts and frozen fruit. Whole grain foods, like oatmeal and whole wheat bread, are good sources of complex carbohydrates, vitamins and minerals like selenium, magnesium and potassium. Choose whole grains over refined grains to increase your intake of insoluble fiber, which is good for your digestive system and leaves you feeling more satisfied after meals.
Protein and Fat
Protein plays a role in almost all important physiological functions, including the immune system, muscle contractions and the digestive system. Meat, nuts, cheese and milk are high in protein. Most Americans get twice the protein they need, according to the University of Iowa Hospitals and Clinics. Nutritious diets include small portions of healthy fats, important to energy storage, heat conservation, brain function, cell development and the production of digestive acids and certain hormones. Choose healthy fats, like olive or canola oil instead of saturated or trans fats, such as shortening.
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