What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Centers for Disease Control and Prevention: Carbohydrates
- Centers for Disease Control and Prevention: Dietary Fat
- Centers for Disease Control and Prevention: Protein
- Harvard Medical School: Harvard Health Publications: Listing of Vitamins
- Centers for Disease Control: Nutrition for Everyone: Saturated Fat
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Five Main Nutrients the Body Needs
Your body requires five main nutrients from food, along with water, to stay healthy. Because each food group provides different nutrients, it's important to eat a variety of healthy foods throughout the day and week to meet those needs. When you don't get a sufficient amount of all nutrients, you put your body at risk for serious conditions such as cardiovascular disease, cancer, Type 2 diabetes and obesity, along with a general lack of energy and feeling of malaise. Eating a diet that meets your body's needs is crucial for maintaining health.
Powerful Proteins
Proteins are part of your body's every cell, tissue and organ. According to Centers for Disease Control, these proteins are constantly in the process of breaking down and being replaced. The protein in the foods you eat is broken down into amino acids that are used to replace these body proteins. Including foods such as:
- meats
- poultry
- fish nuts
- beans
- milk products
- eggs in your diet helps ensure you are meeting your protein needs
The Centers for Disease Control recommends that 10 percent to 35 percent of your daily calories come from protein.
- Proteins are part of your body's every cell, tissue and organ.
- Including foods such as: * meats
* poultry
* fish nuts
* beans
* milk products
* eggs in your diet helps ensure you are meeting your protein needs The Centers for Disease Control recommends that 10 percent to 35 percent of your daily calories come from protein.
Choice Carbohydrates
Women's Body Sculpting Diet
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Carbohydrates provide your body's main source of energy. Avoid refined and processed carbohydrates because they typically contain saturated fats and added sugar, and lack vital nutrients. ChooseMyPlate.gov recommends you include 1.5 to 2 cups of fruit, 2.5 to 3 cups of vegetables and 5 to 7 ounces of whole grains in your diet each day.
A Few Fats
Fat is vital to your body's nutrient needs -- but all fats aren't equal. Unsaturated fats, found in foods such as fish, nuts and olive oil, support your body. They help regulate inflammation and are linked to reduced risk of cardiovascular disease. Saturated and trans fats, however, are linked to increased risk of chronic disease such as heart disease 1. Processed foods and margarine typically contain trans fats. Get less than 10 percent of your daily calories from saturated fats, and limit your total fat intake to 20 to 30 percent of your daily calories. Eliminate trans fats whenever possible.
- Fat is vital to your body's nutrient needs -- but all fats aren't equal.
- Unsaturated fats, found in foods such as fish, nuts and olive oil, support your body.
Vital Vitamins
Why Are Fats Important in a Diet?
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Vitamins are needed in small amounts and their main job is to help carry out and regulate body processes 1. They're divided into two main groups. Water-soluble vitamins, which include the B-complex vitamins and vitamin C, are not stored by your body and must be supplied daily. Vitamin A, for example, is essential for proper vision; B vitamins help convert food to into energy; and vitamin D aids calcium and phosphorus in strengthening bones and teeth. Eating a variety of fresh fruits and vegetables, whole grains, lean meats and fish helps ensure adequate vitamin intake.
- Vitamins are needed in small amounts and their main job is to help carry out and regulate body processes 1.
- Water-soluble vitamins, which include the B-complex vitamins and vitamin C, are not stored by your body and must be supplied daily.
Mighty Minerals
Like vitamins, your body needs minerals in small amounts. Minerals play a vital role in building your body's bones, teeth and blood. They regulate body processes and each mineral has a specific role in your body. Iron, for example helps red blood cells carry oxygen through your body.
- Like vitamins, your body needs minerals in small amounts.
- They regulate body processes and each mineral has a specific role in your body.
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Writer Bio
Karen Curinga has been writing published articles since 2003 and is the author of multiple books. Her articles have appeared in "UTHeath," "Catalyst" and more. Curinga is a freelance writer and certified coach/consultant who has worked with hundreds of clients. She received a Bachelor of Science in psychology.