Nutrition Essentials: Building a Balanced Diet

Milk and Dairy

Provides protein, vitamins, and calcium. Recommended serving: 250 mL of milk and 80g of dairy products.

Meat, Fish, and Eggs

Excellent sources of protein, vitamins, and iron. Recommended serving: 100g of meat and 150g of fish.

Legumes and Potatoes

Offer carbohydrates and protein. Recommended serving: 80g of pulses and 180g of potatoes.

Vegetables

Rich in vitamins, minerals, and fiber. Recommended serving: 125g.

Fruits

Packed with vitamins, fiber, minerals, and carbohydrates. Recommended serving: 125g.

Cereals and Grains

Provide carbohydrates. Recommended serving: 80g of pasta or rice, 50g of bread.

Fats, Oils, and Butter

Sources of lipids.

Carbohydrates

Nutrients that provide energy. Simple sugars, like glucose, are the primary source of cellular energy. Complex carbohydrates, such as starches and fiber, are essential components of a balanced diet.

Lipids

Lipids have various functions, including forming cell membranes and storing energy. Some lipids, like waxes, provide waterproofing. Cholesterol is a lipid involved in hormone and bile production.

Proteins

Made up of amino acids, some of which are essential and must be obtained through diet. Proteins play vital roles in oxygen transport, muscle contraction, and tissue repair.

Vitamins

Essential nutrients; their deficiency can cause diseases. Vitamins are classified as water-soluble (B vitamins and vitamin C) or fat-soluble (A, D, E, and K).

Minerals

Essential nutrients involved in various bodily functions. Some minerals, like calcium and phosphorus, contribute to bone health. Others, like sodium and potassium, regulate vital processes.

Water

The major component of the body, constituting about 60% of adult body weight. Water intake should vary based on factors like climate and health status.