Add These Nutrients to Your Balanced Diet

Food is fuel for your body. This is the most important idea to remember when it comes 
to nutrition. It is also the healthiest way to think about food. If you look at how food is 
treated in popular culture, you might think about food as a reward, an obsession or a 
temptation. Fundamentally, food is the fuel your body uses to think, work and play. In 
order for your body to function at its best, there are some basic nutrients that are part of 
a balanced diet. 
 

Carbohydrates
 
Carbohydrates have been looked at with suspicion for the past few years with the 
advent of low-carb diets. Yet carbs are the basic source of energy for everyone. When 
you eat carbohydrates, your body breaks them down into glucose and fructose for 
immediate energy needs. Unused glucose is then converted into glycogen for short-
term storage. Beyond those needs, unused carbs will be turned into fat for long-term 
energy storage. To maintain a healthy bodyweight, you want enough carbohydrates to 
fuel your daily activity, but not so much that you are storing excess fat.  
 

Proteins
 
Proteins are made up of amino acids. They are the building blocks of your muscles, 
organs and every other cell in your body. Having enough protein is especially important 
after a workout for muscle repair and recovery. Your body can only get the necessary 
amino acids for health from food. The nine essential amino acids can be found in animal 
protein sources. For vegetarians, it can be a little more challenging. Often vegetarian 
foods need to eaten in combination to fulfil protein needs. For example, a plate of rice 
and beans is considered a complete protein, with all nine essential amino acids. 
 

Fats
 
Fats are another nutrient that has received a bad reputation in recent years, yet the 
body requires fat for proper functioning. Fats play an important role in long-term energy 
storage. They also offer insulation and protection for vital organs. The goal for a 
balanced diet should not be the elimination of fats but consuming the right fats. You 
want to eat polyunsaturated or monounsaturated fats such as those found in fish, nuts, 
olive oil and peanut butter. You want to limit the amount from saturated fats such those 
found in dairy products and red meats. You should stay from trans fatty foods such as 
many baked goods, fried fast foods and vegetable shortening. 
 

Vitamins and Minerals
 
Vitamins and minerals are substances in foods that the body uses as part of many 
important processes like cell repair and energy conversion. Although you can find many 
bottles of vitamin supplements in the store, your body is designed to get vitamins from 
the foods you eat. When you walk in the produce section, notice the vast array of 
natural color. The more colorful your diet, the more vitamins you are getting. Eat your 
greens, but be sure to get your reds, yellows and a few purples as well.  
 
You can get all the nutrients you need from a healthy, balanced diet. Focus on 
minimally processed foods with an emphasis on fruits and vegetables. The food you eat 
is a delicious fuel.
