Your body is a composite of biological systems that work harmoniously to support life. A balanced diet sustains your biological systems by supplying adequate amounts of all of the nutrients your organs and tissues need. Macronutrients --- those your body needs in relatively large amounts --- include water, protein, carbohydrates and fats. Although your body requires small quantities of vitamins and minerals, which are micronutrients, they prove equally essential to your health as macronutrients are.
Carbohydrate-Rich Foods
Sugars and starches support your biological systems primarily by providing the fuel needed to generate energy. Every cell of your body requires energy to perform its dedicated biological function. Your brain and muscles cells are particularly reliant on sugar and require large amounts.
Although you may hear that "sugar is sugar," all carbohydrate-rich foods are not created equal. Candy and regular soda, for example, contain large amounts of sugar but few other nutrients. Fruit, whole grains, starchy vegetables and beans are healthful, carbohydrate-rich food choices because they provide you with many other nutrients to support your biological functions.
Protein Foods
Proteins are your body's worker bees, performing thousands of biological functions. Structural proteins form the matrix for your bones, skin and organs. Mechanical proteins enable muscle movement and the beating of your heart. Proteins called enzymes enable the chemical reactions that support metabolism and the production of new cells. Other important biological functions of proteins include blood clotting, transport of oxygen and chemicals through the blood, hormonal signaling and maintenance of water balance.
Because your body replaces cells and functional proteins regularly, your diet must include the full range of protein building blocks, or amino acids, needed to manufacture new proteins. A well-balanced diet includes protein from a variety of foods, such as lean meats, poultry, eggs, seafood, nuts, seeds, beans and low-fat dairy products.
Dietary Fats
Fats, or lipids, are an important component of a well-balanced diet. Although your body manufactures cholesterol and triglycerides, it cannot produce certain types of required fats known as essential fatty acids, or EFAs, which must come from your diet. Deficiencies in EFAs disrupt the normal biological function of your skin, nerves and immune system. Because animal-derived fats contain potentially unhealthful amounts of cholesterol and saturated fats, choose lean and low-fat animal products. And don't forget about fish, nuts and seeds as sources of healthful fats.
Fruit, Vegetables and Grains
Fruit, vegetables and grains are the foundation of a healthful, well-balanced diet. Taken together, these foods provide your body with varied amounts of vitamins, minerals, fiber, sugar, starch, protein and healthful fats --- nearly everything biologically required for your survival. To help ensure that your nutrition plan includes the full complement of essential vitamins and minerals, vary your fruit and vegetable selections because each type contains a different constellation of micronutrients. Following a balanced diet that includes adequate amounts of a variety of vegetables and fruit supports the health of all of your biological systems.
References
- UCLA Center for Human Nutrition: Fundamentals of Human Nutrition
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "Nutrition"; Paul Insel, Ph.D., et al.; 2011
- USDA ChooseMyPlate.gov: What Foods Are in the Protein Foods Group?
- Fruits & Veggies More Matters: Key Nutrients in Fruits and Vegetables
- Harvard School of Public Health: Vegetables and Fruits
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