A diet is the selection of foods and beverages consumed by an individual or group. A healthful diet provides the nutrients needed to maintain good health.
Eating a healthy diet reduces your risk of many chronic diseases such as heart disease and diabetes. It includes limiting intake of added sugars, salt and saturated and industrially-produced trans fats while emphasizing fruits, vegetables, low-fat dairy products and dietary fiber.
Protein
Protein is one of the essential macronutrients, along with carbohydrates and fats. It is a complex group of molecules that does many jobs in the body. It makes up the hair, nails, and bones; provides energy for cells; and helps build and repair tissues. Protein is also important for the immune system and to regulate metabolism.
Microorganisms can biosynthesize some proteins. However, animals must obtain their proteins from foods. When a food has all of the amino acids required for making protein, it is said to be “complete.” Animal foods (meat, fish, poultry, dairy, eggs) are good sources of complete proteins. Plant foods (beans, peas, and lentils; soy products like tofu and tempeh; and nuts) are incomplete proteins because they lack some essential amino acids.
The Dietary Guidelines for Americans recommends getting most of your protein from lean meats, skinless poultry, fish, beans, peas and lentils, and soy products. Choose choices that are lower in fat and higher in fiber, such as 93% lean ground beef or skinless chicken breast.
Carbohydrates
Carbohydrates are a vital source of energy for the body. The body breaks down carbohydrates into simple sugars that circulate in the bloodstream and are used by cells for fuel. The brain uses one of these simple sugars (glucose) as its primary energy source. The body can also store some carbohydrate in the form of glycogen for later use.
Foods containing carbohydrates include grains, vegetables, fruits and dairy products. Carbohydrates may get a bad reputation in some trendy diets but should be an integral part of your eating plan.
Complex carbohydrates, like those found in whole grains, vegetables and beans, are healthier than sugars, which occur naturally in some foods, including fresh fruit and milk, or are added to processed foods such as cookies and candy. The body digests complex carbohydrates more slowly than sugars, which are broken down quickly for energy. These foods also provide important vitamins and minerals. The FDA recommends people eat a variety of carbohydrate-containing foods daily.
Fats
Fats are a key part of a healthy diet. They provide flavor, add bulk to food and help to absorb fat-soluble vitamins like A, D and E. They also contribute to the feeling of fullness and can help regulate your metabolism. “Bad” fats like saturated and artificial trans fats can lead to health risks like heart disease, clogged arteries and weight gain, while the healthy unsaturated fats found in avocados, whole eggs, olives, nuts, seeds and fatty fish can improve moods, boost energy and control calories.
Fats are a source of energy and can give you 9kcal per gram, more than carbohydrates or protein. However, too much fat increases your risk for heart and circulatory diseases, as well as obesity. Replacing unhealthy fats with the healthy ones from vegetable sources is important. Our bodies cannot make the polyunsaturated fats linoleic acid (LA) or alpha linolenic acid (ALA), so it is vital to get them from our diets.Kost