Nutrition-Related Food: A Complete Guide to a Healthy & Balanced Diet

 

 

🌱 Introduction to Nutrition

Nutrition is the science of food and its relationship with health. Proper nutrition provides the body with energy, supports growth, repairs tissues, and strengthens immunity. A balanced diet includes the right proportion of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals), along with water and fiber.

🔥 Calories: The Energy Unit

Calories measure the amount of energy food provides.

• Too many calories → weight gain
• Too few calories → weakness & nutrient deficiency

Average Daily Calorie Requirement:

• Men: 2200–2500 kcal/day
• Women: 1800–2200 kcal/day
• Children: 1200–1800 kcal/day

🧬 Macronutrients (Main Nutrients)

🍞 1. Carbohydrates (45–60%)

Main energy source of the body

Sources:
Rice, wheat, oats, fruits, potatoes, vegetables

Calories: 4 kcal per gram

🍗 2. Proteins (15–25%)

Builds muscles, repairs tissues, boosts immunity

Sources:
Eggs, milk, pulses, lentils, chicken, fish, nuts

Calories: 4 kcal per gram

🥑 3. Fats (20–30%)

Supports brain health, hormones & vitamin absorption

Healthy Sources:
Nuts, seeds, olive oil, ghee, avocado

Calories: 9 kcal per gram

🍊 Micronutrients (Protective Nutrients)

🟡 Vitamins

• Vitamin A: Vision & skin (Carrot, spinach)
• Vitamin B: Energy metabolism (Whole grains)
• Vitamin C: Immunity (Citrus fruits)
• Vitamin D: Bone health (Sunlight, milk)
• Vitamin E & K: Cell protection & blood clotting

⚙️ Minerals

• Calcium: Strong bones (Milk, curd)
• Iron: Hemoglobin (Green leafy vegetables)
• Potassium: Muscle function (Banana)
• Zinc: Immunity (Seeds, nuts)

💧 Water & Fiber (Often Ignored but Essential)

🚰 Water

• Regulates body temperature

• Removes toxins
• Recommended: 2.5–3 liters/day

🌾 Dietary Fiber

• Improves digestion
• Prevents constipation
• Helps weight control

Sources: Fruits, vegetables, whole grains

🟠 Balanced Diet – Nutrient Distribution (Pie Chart Explanation)

A healthy plate should look like this:

• Carbohydrates: 50%
• Proteins: 20%
• Fats: 25%
• Vitamins & Minerals: 5%

(This is represented visually in the colored pie chart above.)

📊 Nutrition Table (Per Day Approximation)

📅 Sample Daily Diet Chart

🏁 Conclusion: Eat Smart, Live Strong

Nutrition is the foundation of a healthy life. A balanced diet rich in carbohydrates for energy, proteins for strength, fats for brain health, and vitamins & minerals for protection keeps the body fit and disease-free. Combine proper nutrition with hydration, physical activity, and regular eating habits to achieve long-term wellness.

“Let food be your medicine and nutrition your strength.”