Seven categories of nutrients

Seven categories of nutrients

A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met, says Dr Suranjit Chatterjee


Good nutrition can help prevent diseases and promote health. Our body needs seven categories of nutrients:

Carbohydrates:

Provide energy; e.g. starch and cellulose

Proteins:

Important in biosynthesis of hormones, enzymes; enhance immunity

Fat:

Provides energy; made up of fatty acids and glycerol

Types of fat



Unsaturated fat:

Found in plants, fish

Polyunsaturated fatty acids & monounsaturated fatty acids:

Found in olive oil, canola oil

Saturated fats (SFA):

Found in butter, cheese and coconut oil. Too much SFA can raise blood cholesterol levels

Fatty acids (TFA):

Found in margarine, snacks, baked and fried foods. TFA can raise blood cholesterol levels, leading to coronary artery disease.

Fibres:

Provide bulk to food

Vitamins:

Have diverse biochemical functions as hormones and antioxidants

Minerals:

Inorganic substances like sodium, potassium, chlorine, calcium, phosphorous, magnesium, iodine, iron, cobalt and copper

Water:

Carries nutrients to the cells and flushes wastes and toxins out of the body. A balanced diet contains different types of food in such quantities and proportions that the need for all nutrients is adequately met. Junk food has poor nutritive value as they it contains:
Fat, salts and sugar whole grain starches Eat lots of fruits & vegetables Cut down on saturated fat Try to eat less salt, sugar Drink plenty of water Food additives such as monosodium glutamate, tartarzine Less proteins, vitamins and fibres

For a healthy life

Dont skip breakfast Time your meals Eat high-fibre