Introduction

If we want to remain fit and healthy nutritious food is a must. Young children and adults need nutritious food for the development of their bodies and minds and the elderly need the same for maintaining the body. Through food we get energy to move around and to work. All foods do not have all the nutrition and so one has to include a variety of foods in the diet that provide all the nutrition. What is nutrition and what is its requirement in the body? Nutrition is divided into five categories-Protien, carbohyderates, vitamins, fats and minerals. Let us examine these one by one.

Protiens

Protiens are resposible for the development of the body and muscles. Growing kids and teenagers require protiens the most. 10-15% of your daily diet should contain protiens.  Women require at least 50 grams of protiens daily and Men require 75-90 grams. The figures can vary slightly based on how much work one does. Excess of protiens however is to be avoided as it is a waste for the body. Excess protien tends to get stored as fat. Protiens include fishes, eggs, soya, milk and dals. In the vegeterain diet protiens can be found in rice, patato, bread, peanuts and cashewnuts.

Carbohyderates

Carbohyderates are the primary source of energy. These should form 55-60% of the diet. However above this level carbohyderates tend to be converted into fat and can cause obesity. Carbohyderates can be divided into starches, sugars and enzymes. Fruits contain fructose and milk contains lactose which are forms of sugar. White sugar contains calories without any nutrients and can cause blood pressure and weigh to rise. Starch is a substance found in breads, potatos, pastas and beans. Enzymes are found in fruits and dals.

Vitamins

Vitamins are required to digest the food, for healthy eyes and skin, for fighting against diseases and for mental health. Vitamins are of many kinds. The primary ones are vitamin A,B,C,D and K. The body requires all vitamins. Raw vegetables, fruits and nuts contain natural vitamins. One should include a number of fruits, salads and vegetables in the diet.  Raw vegetables are excellent sources of vitamins as vegetables tend to get their vitamins destroyed when they are cooked.

Fats

Fat is a kind of a natural oil. Fats can be found in cakes, buscuits, cakes, icecream, chocolates, meats, coconut oil, ghee, butter etc. Exess intake of these fatty foods can cause cholesterol to rise. In limited quantities however fats can be good for the body and skin. Fatty foods also tend to be high in calories. Avoid excessive intake of such fatty foods.

Minerals

Minerals are important for development of the body and bones. They are also effective in preventing diseases of the bones and anemia. Magnesium, iodine, calcium, phosphorous, potassium, sodium, water and zinc are minerals required by the body. Calcium is important for the development of the bones and the teeth and avoiding loss of blood due to injury. Water is perhaps the most important mineral which hyderates the body and provides it moisture. Excess water is not stored as fat but secreted through the urine and sweat.