A healthy diet requires eating a variety of foods. Carbohydrates, fats and proteins provide calories and should be eaten in the right proportions to give the body all of the energy it needs. Other nutrients, such as vitamins and dietary fiber, also play a role in maintaining your health.
Carbohydrates
Carbohydrates can be found in many foods, including grains, fruits and vegetables. Carbohydrates are the main source of energy for your body, MayoClinic.com states, and are naturally found in most plant-based foods. They can also be added to food in the form of starches and sugars. Each gram of carbohydrate provides 4 calories and carbohydrates should make up between 45 percent and 65 percent of your daily caloric intake.
Fats
Fats are a critical part of your diet, though they should only be consumed in moderation. Your digestive tract needs fat to absorb certain nutrients, such as fat-soluble vitamins. Fats are also needed to make cell membranes and to maintain the health of your immune system. Each gram of fat provides 9 calories to your diet, which also makes fat an important energy source. According to MayoClinic.com, 20 to 35 percent of your calories should come from fat.
Protein
Dietary protein can be burned for energy, providing four calories for every gram of protein. Aside from its role as an energy source, protein in your diet consists of amino acids. Your body needs these amino acids to make its own proteins, which are found in every cell, MayoClinic.com explains. Protein can be found in both animal- and plant-based foods, and should provide 10 percent to 35 percent of your calories.
Fiber
Fiber in your diet has a number of health benefits. Fiber is an indigestible carbohydrate that adds bulk to your stool, helping to maintain the regularity of your bowel movements. Dietary fiber also can help you control your blood glucose and cholesterol levels. Fiber comes from plant-based foods, Family Doctor states. Men and women under the age of 50 should try to consume 38 g and 25 g of fiber respectively, with this requirement dropping to 30 g and 21 g for men and women over the age of 50.
Vitamins
Your body needs vitamins in relatively small amounts to function properly. Most vitamins serve as cofactors for enzymes, which means they help to speed up the chemical reactions necessary to sustain life. Vitamins play a crucial role in metabolism, mineral absorption, the function of your immune system and the synthesis of connective tissue. Fruits and vegetables are rich in vitamins; vitamins are also added to some cereals and dairy products.
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