What should each meal contain

The number of calories you need will depend on your sex, age, and activity level. A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. According to the Center for Science in the Public Interest , 4 of the top 10 leading causes of death in the United States are directly linked to diet. Learn more about healthy meal plans for kids.

Your body needs nutrients to stay healthy, and food supplies essential nutrients that stop us from getting sick.

People who follow a vegan diet will focus entirely on plant-based foods. Tofu and beans, for example, are plant-based sources of protein.

Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements. Learn about 50 super healthy foods. Fruits are high in sugar , but this sugar is natural.

Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. If you have diabetes, your doctor or dietitian can advise you on which fruits to choose , how much to eat, and when. Learn about 11 low-sugar fruits. Vegetables are a key source of essential vitamins, minerals, and antioxidants.

Eat a variety of vegetables with different colors for a full range of nutrients. Dark, leafy greens are an excellent source of many nutrients. They include:. Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:.

Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing. Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish. Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.

Processed meats and red meats may increase the risk of cancer and other diseases, according to some research. Some processed meats also contain a lot of added preservatives and salt.

Fresh, unprocessed meat is the best option. Tofu , tempeh , and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Shop for tofu and tempeh. Dairy products provide essential nutrients, including:. They also contain fat. A balanced meal is a snapshot of a diet that covers the three core food groups. As seen on this portion plate, the balance is a quarter proteins, a quarter carbohydrates and half vegetables 1. There are six types of nutrients essential for survival: proteins, carbohydrates, lipids fats , vitamins, minerals and water.

These provide the body with energy, measured in kilojoules or kilocalories 2. Vitamins and minerals are classed as micronutrients because they are only required in small amounts.

Water is also an essential macronutrient, as the volume produced by the body through metabolic processes falls far short of the amount we lose every day through perspiration, urine, faeces and respiration. Despite cultural variations, food is always grouped according to the main functions of its key nutrients. Keeping it simple, most foodstuffs are put to one of three uses: energy, growth and repair, or maintaining healthy metabolic function.

Depending how specific we want to be, foodstuffs can be further categorised in up to eight groups, which is why national dietary guidelines around the world may vary regarding the foodstuffs used, but remain very similar regarding overall nutrient needs 3.

Carbohydrate-rich food includes rice , pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals.

These provide energy for the brain, muscles and other organs. Wholegrain carbohydrates are the preferred choice since they also provide fibre and vitamin B. Fibre is essential to keep your bowels working smoothly, and vitamin B allows the body to utilize the energy it received from carbohydrates.

The more active we are, the more carbohydrates we require. Protein-rich food includes eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese , tofu, nuts and insects. This group is vital for maintaining muscle tissue, red blood cells, and hormone and enzyme production. We need more of these kinds of food in periods of growth i.

A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples. Vegetables and other plants, such as pulses, fruit, nuts, seeds and herbs are rich in vitamins, minerals, fibre and phytonutrients 4 , such as antioxidants.

Vitamins and minerals keep our metabolism and organs running efficiently, which is essential for staying healthy. A number of vitamins act as antioxidants. If you keep the major food groups in mind and visualize filling a specific portion of your plate with foods from each group, you can easily come up with healthy meals every time. Every time you prepare a meal, half of your plate should hold fruits and vegetables. The total amount you need depends on the calories in your diet, but the recommendations for those who eat 2, calories daily provide a good guideline.

At that number of calories, you should eat 2 cups of fruits and 2. Try to vary the vegetables to include the range of colors because each different color group has its own nutritional strengths. Grains should account for 25 percent of your meal. Look at the first ingredient on the label. The remaining 25 percent of your plate should contain some type of lean protein.