Essential Nutrients for Healthy Nutrition

Nutritious Foods for Healthy Living- Essential Nutrients for Healthy Nutrition

essential nutrients for healthy nutritionWhen it comes to essential nutrients for healthy nutrition, we are not generally talking about increasing your protein intake or cutting the carbs. Healthy nutrition is more about maintaining a balance of all the elements required by our body.

The human body is a combination of several different internal systems, which perform their specific tasks in a manner different than the other. Each system has its own set of processes that consume different amounts of energy and nutrients. To weight-watchers’ surprises, some of your internal processes even require fat and sugar. That is why you must take a diet which contains a balanced amount of essential nutrients for healthy nutrition.

Know Your Food Groups

In order to balance your nutritional intake, you must learn about the major food groups and the amount you should include in your diet. Here are the five major food groups essential for a nutritional diet.

• Carbohydrates and Starch

• Fats and Sugar

• Fruits and Vegetables

• Proteins

• Milk and Dairy

Let’s investigate each of these major groups and find out how each of these contribute to provide essential nutrients for your body.

Carbohydrates and Fibre

Cutting carbs is the most pathetic diet tip from the eighties. Before avoiding them altogether, here are some healthy nutrition facts about carbohydrates.

Carbohydrates are essentially the fuel for your body which give you energy to perform all activities. A proper amount of carbohydrates becomes even more important for athletes and people with active lifestyle.

Most nutritionists believe that one third of your diet must be comprised of carbohydrates. However, make sure you opt for unrefined forms of carbohydrate rich food as it contains more amount of healthy and natural fibre.

Some important sources of carbohydrates include bread, whole grains, rice, pasta and starch rich vegetables such as potatoes.

Fruits and Vegetables

Fruits and vegetables, especially in their raw organic form, can be termed as the biggest resources of vitamins, minerals, enzymes and compounds that help digestion and blood circulation.

One of the most healthy nutrition facts about fruits and vegetables is that they help build and strengthen your immune system. Research suggests that at least five portions of fresh vegetables and fruits a day will protect against chronic diseases such as cancer. This is because most of them have super antioxidant properties.


Proteins are counted as one of the most essential nutrients for healthy nutrition. It is quite common to hear about athletes and fitness conscious people going for a protein diet. Protein helps in the muscle building process and benefits your body on a cellular level. It is responsible for the growth and repair of cells and tissue. So, where will you find them?

Major sources of dietary protein include meat, fish, egg and poultry. However, the amount of protein you require is smaller than the amount of carbohydrates, vitamins and minerals. If you are on a vegetarian diet, you can supplement your proteins with beans and pulses.

Milk and Dairy

Milk and dairy products are essential for healthy bones and teeth. These products are rich in calcium which in turn accelerates the calorie burning process and balances your metabolism rate. A moderate amount of these products must be included in your everyday diet. Usually, one serving per day is enough.

However, milk and dairy products do contain a high amount of saturated fat. This makes them an unfavourable option for weight watchers. You can substitute it with low-fat and low-calorie products in the market.

Fat and Sugar

Other than carbohydrates, sugar and fat gives you more amount of energy as compared to other food groups. Sugar and fat contain high amounts of calories, but unfortunately these calories lack the nutrients. So, eating a lot of sugar will give you a whole lot of calories to burn but almost no nutrition. If you are unable to burn these calories, you will en d up gaining more weight.

This does not mean you should completely abandon sugar and fat altogether. Consume them, but occasionally and in very small portions.

How to Balance Essential Nutrients for Healthy Nutrition

Now that you know what your diet should comprise of, here are a few tips to help you maintain a balance.

• Go for variety. Each meal should contain a portion of each food group with fruits, vegetable and grains taking the most space in your plate and fats and sugar must be avoided as much as possible.

• Each meal should be different than another. For instance, if you are having rice for lunch, eat bread for dinner.

• White meat is always a healthier option as compared to red.

• Drink a lot of water in between your meals. This will cleanse your body of unwanted toxins.


If you are able to balance all the essential nutrients for healthy nutrition, you will be able to carry on your daily takes more efficiently and enjoy your life to the fullest