Food is any material consumed to supply nutrition to an organism’s body. Food is generally of animal, plant or fungi origin, and usually contains various essential nutrients, including proteins, carbohydrates, vitamins, or minerals. The major groups of food are carbohydrates, proteins, vegetables, fruits, legumes, grains, oils, dairy products, and fats.

The main food components are carbohydrate and protein. These contain calories, which are the units of energy needed by the body for body movement, growth, and maintenance. Some of the most important food sources are carbohydrates and proteins, with each group having two groups of vitamins and minerals to be considered. The main groups of vitamin C are orange juice and oranges; Vitamin D occurs in milk and eggs; Vitamin A is found in beta-carotene-rich carrots, liver, spinach, cantaloupe, liver, and sweet potatoes; Vitamin B is found in most fortified breakfast cereals, raisins, and other foods; Vitamin C occurs in citrus fruits, broccoli, peppers, tomatoes, and tinned tomatoes; Vitamin D is available in seafood and fatty fish; and finally, the fat-soluble vitamins (folic acid, magnesium, iron, and vitamins A, D, and E) are found in some types of meat, skin, poultry, and egg yolks. The other groups of vitamins and minerals are included to supplement the main groups for maintaining normal daily nutrition.

Nutritional requirements depend on the individual’s age, height, sex, and activity level. Nutritional needs are calculated by calculating the amount of calories needed for the maintenance of normal body weight in adults. Usually, a healthy adult needs about 2021 calories a day. Foods with high calorie contents but low amount of essential nutrients are usually undesirable for diet, as they lead to obesity and weight gain. Foods that fall into this category include fried foods, high sugar content foods, junk food, cakes, pastries, biscuits, candy, chips, candy bars, sports drinks, and more.

The nutritional value of a given food can also be improved by adding more healthful ingredients. A dietitian can help you decide on the right figure to take. Adding the right amount of calcium, protein, fiber, fats, vitamins, and minerals is an important part of any nutritious diet plan. Consult your figure or food pyramid to find out what type of meal should provide the most nutrients for your current weight.

Carbohydrates such as bread, potatoes, rice, pasta, cereal, and fruit are a good source of carbohydrates. They provide energy and many of the nutrients we need everyday. However, if you want to lose weight, choose foods that lower bad cholesterol and increase the good cholesterol – like whole-grain bread, fruits and vegetables, legumes (like beans), and rice. Choose a protein rich food like poultry, eggs, fish, and nuts like almonds, soybeans, sesame seeds, sunflower seeds, and peanuts to improve the intake of dietary fiber.

Lean meats and dairy products like low-fat yogurt and low-fat cottage cheese are better choices than full-fat dairy products. Whole-grains like barley, rice, wheat, oats, and cereals are good for supplying vitamins B, D, E, K, and magnesium. You might also want to take vitamin E supplements regularly. If you have a tendency to get tired quickly after eating, then eat small amounts of healthy carbs – for example, lean turkey, brown rice, and baked beans. In addition, it’s important to eat healthy snacks between meals to keep blood sugar levels stable and energy levels high.