A healthy and balanced diet provides your body with all of the nutrients, including vitamins and minerals, needed for optimum health. Although the number of calories you need each day may vary depending on your age, body type and activity level, you need to have certain compounds in your diet for energy and to help your body repair damaged tissue.
Carbohydrates, Fats and Proteins
One critical aspect of a healthy and balanced diet is consuming the right amounts of carbohydrates, proteins and fats. Carbohydrates are the main source of energy for your body, and they should make up between 45 and 65 percent of the calories you consume each day, MayoClinic.com explains. Dietary protein is needed to make new proteins in the body and should comprise 10 to 35 percent of your caloric intake. You should also limit fats to between 20 and 35 percent of your daily calories consumed.
Vitamins and Minerals
Another aspect of a healthy and balanced diet is getting the right amount of vitamins and minerals. These substances are needed in small amounts to help build new proteins and tissue, and they also play a role in regulating how muscles and nerves work. The National Women's Health Information Center explains that there are 13 different vitamins, known as vitamins A, B-1, B-2, B-3, B-5, B-6, B-9, B-12, C, D, E, H and K. Important minerals include calcium, iron, magnesium, potassium, manganese, copper and zinc.
Fiber
Fiber is another crucial aspect of a healthy diet. The recommended fiber intake for men and women under 50 is 38 and 25 g, respectively, FamilyDoctor explains. Older people need slightly lower amounts of fiber. Fiber comes in two forms. Soluble fiber, which is found in foods made with oat bran, fruits and some vegetables, can help reduce your glucose and cholesterol levels. Insoluble fiber, which is found in vegetables, wheat bran and whole grains, can relieve constipation.
Fats
In addition to keeping your fat intake to between 20 and 35 percent, the types of fats you consume are also important for your health. Saturated fat, which can be found in red meat, full-fat dairy products, whole eggs and other animal products, can increase your cholesterol levels and raise your risk of developing heart disease. Your saturated fat intake should be limited to 7 percent or less of your daily calories. Fats from plant sources are typically unsaturated fats, which are better for your health.
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