A balanced diet, emphasizing nutrient-dense foods such as fruit, vegetables, beans, lean proteins, fat-free dairy products, whole grains and nuts, is most likely to provide all the nutrients you need. Fat, carbohydrates and protein are calorie-providing macronutrients; vitamins and minerals are called micronutrients. A nutritionist can help you build a meal plan which meets your individual nutrient needs.
Fats and Carbohydrates
Carbohydrates and fat supply the most calories, or energy, in the average diet, and a balanced diet should get 45 to 65 percent of calories from carbohydrates, and 25 to 35 from fat, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Dietary fiber is a plant-based carbohydrate which your body does not digest, but it is healthy because it lowers your cholesterol levels and reduces your risk for constipation. Fats are parts of your cell membranes, and choosing unsaturated instead of saturated fats lowers your risk for heart disease.
Protein
Protein is a macronutrient which you need to maintain your lean muscle mass, other body tissues and structures, immune system and basic metabolic functions, according to Iowa State University. Proteins are made up of amino acids, and you need to get each of the essential amino acids from your diet because your body cannot make them. Since protein is a filling nutrient, a high-protein diet may help you control your weight by decreasing your hunger as you limit your calories.
Vitamins
Each vitamin has a specific function, and a deficiency of any vitamin leads to a specific deficiency disease. Vitamin E is a fat-soluble antioxidant, and vitamin A supports healthy vision and your immune system, according to KidsHealth. Vitamin C promotes wound healing, vitamin K allows proper blood clotting and vitamin D helps your body absorb and use calcium. You need thiamine, riboflavin, niacin, vitamin B-5, vitamin B-6 and vitamin B-12 for proper metabolism of fat, protein and carbohydrates, and folic acid is essential for reducing the risk of neural tube birth defects,
Minerals
Calcium is the most abundant essential mineral in your body, with most of it in your bones and teeth, and it also functions in muscle contraction and nerve impulse transmission. Iron is another nutrient for a healthy body because it is a necessary component in hemoglobin, which carries oxygen in your red blood cells. Potassium and sodium are electrolytes which promote water balance, and potassium also plays a role in muscle and nerve function, according to KidsHealth. Other essential minerals include magnesium, which allows your body to metabolize food into energy, zinc, which you need for immunity, and selenium, an antioxidant.
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