Vid. 1.1 Importance of healthy diet 

Let us look at the different nutrients our body needs and understand their role in maintaining our health.

Fig. 1.2 Types of Nutrients

Macronutrients are nutrients required by our body in large quantities to grow and function normally. 

Macronutrients are generally measured in grams.  Since the body is unable to produce any macronutrients on its own, all of them must be received through our diet.

Protein, fat, and carbohydrates are the three primary sources of macronutrients derived from food. 

All macronutrients give our body useful energy, but they each serve a different purpose.4

Fig. 1.3 Types of Macronutrients

1. Carbohydrates

a. What are Carbohydrates5?

Carbohydrates, sometimes called carbs, are sugars, starches, and dietary fibre found in plant-based foods and dairy products. They are converted by the body into glucose, which is an energy source. Hence, carbohydrates are the primary source of energy for our body.

Carbs are found in all plant-based foods (such as grains, vegetables, fruits, legumes, and nuts), dairy products, and foods with added sugars. Healthier carbohydrate-rich foods include those high in dietary fibre and whole grains, especially when they don’t contain added sugars.6

There are two types of carbohydrates7:

Fig. 1.4 Types of Carbohydrates

• Simple carbohydrates (or simple sugars): Found in milk products, fruits, refined sugars, candies, etc. . Simple carbohydrates are rapidly digested and cause a sudden, temporary burst of energy. 

• Complex Carbohydrates (or starches): found in lentils, beans, peanuts, potatoes, peas, corn, whole-grain bread, cereals, etc. Complex carbohydrates are slowly digested, providing a steady release of energy (glucose) into the bloodstream. 

• Fibre9: Found in plant-based foods, such as fruits, vegetables and whole-grain products. Fibre cannot be broken down (digested) by our body. The majority of fibre we consume travels through the intestines, stimulating and assisting in digestion. It helps in elimination of undigested food. Additionally, it keeps us full for a long period of time.

Fig. 1.5 Carbohydrates 

b. Which carbohydrates are good for us?

Carbohydrates provide essential energy for the body, powering everything from our daily activities to critical bodily functions. Since not all carbs impact our health the same way, it’s helpful to understand which types support our well-being best.  

To achieve this, instead of simple carbs, which have little to no nutritional value, a healthy diet should focus more on complex carbohydrates, which are nutrient-dense.

Complex carbs keep us fuller for longer and have greater health benefits than simple carbohydrates because they contain more vitamins, minerals, and fibre.

Many popular types of simple carbs can easily be switched out for healthier alternatives.10

Fig. 1.6 Protein in  Our Diet

3. Fats

a. What are fats?

The word "fat" could imply that it's something we shouldn't consume. But a healthy diet should include fat. We get energy from the fats in our diet. Additionally, fat in food makes us feel full, which prevents overeating.

Many fruits and vegetables, among other foods, have nearly no fat. There is a lot of fat in other foods. They consist of meats, nuts, oils, and butter.

b. Why do we need fats?

• Children’s bodies need fat to develop properly. 

• Fats absorb and store vitamins like vitamins K, E, D, and A.

• Fats act as a bodily insulator. It keeps our bodies warm when we are exposed to cold temperatures17.

• Fats are essential for brain function and development.

• It helps people feel full, so they're less likely to overeat18.

Fig. 1.7 Importance of Fats

Therefore, while fat is not the enemy, it is important to choose the proper kind and quantity of fat. If the majority of the fat comes from heart-healthy oils, seafood, and lean meats, we've already made fat our friend19!

c. Which fats are good for our health?

• Trans Fats: Snack foods, cookies, cakes, and fried meals are just a few examples of things that we can obtain at a store or restaurant that contain trans fats. Trans fats are present in food when the words "hydrogenated" or "partially hydrogenated" are included in the ingredient list. Trans fats are also labelled on food packaging. Trans fat increases the risk of heart disease and should be avoided.

• Saturated Fats: These fats are also found in meat and other animal products, such as butter and cheese. Saturated fats are also in palm and coconut oils, which are often used in baked goods we buy at the store. Decreasing the amount of saturated fat in our diet can be beneficial.  We should avoid saturated fats.

• Unsaturated Fats: Fish and plant-based foods include unsaturated fats. The heart benefits from these fats. Salmon, avocados, olives, walnuts, and vegetable oils like soybean, corn, canola, and olive oil all include unsaturated fats18. Unsaturated fats are good for our body in recommended amounts.

Fig. 1.8 Fats to Avoid and Include

Try this activity to sort fats:

Micronutrients, such as vitamins and minerals, are needed by the body in very small amounts. That’s why they’re called “micro.”

Most micronutrients are measured in milligrams or even micrograms.

Micronutrients must be obtained from the diet because the body cannot generate them, with the exception of vitamin D20.