A balanced diet contains a range of nutrients, all of which play an important part in keeping our bodies healthy. The nutrients in our food are classified as proteins, fats, carbohydrates, vitamins, minerals and fibre.

Protein is the main constituent of all body cells. It provides the material necessary for growth and the repair and maintenance of the body. Protein is found in many of the foods we eat like cereals and breads, milk and cheese, meats and eggs and fish. It is important to eat a variety of these foods as the body needs a variety of proteins to do its job.

Fats

Fats are a fuel to provide energy for our bodies. They also act as a layer on the body for insulation, to keep out the cold and to protect against injury. The chief sources are butter, margarine, cooking oils as well as fats in foods such as cheese, meats and snack foods. The surplus fat we eat is converted into stored body fat, so it is important not to eat too much fat.

Carbohydrates

Carbohydrates also act as a fuel to provide us with energy. Carbohydrates occur as either starches or sugars. The most useful carbohydrates are those found in cereal foods, such as breads, rice, pasta, oats, and starchy vegetables like potatoes, dried beans and peas. Any surplass is converted by the body and stored as fat.

Minerals

Minerals are required in very small quantities per day, however they are essential for on-going health. Some of the main ones are as follows:

Calcium is found primrarily in milk and cheese, but also in vegetables. Calcium plays a large part in the development and maintenance of bones and teeth, as well as playing a part in blood clotting, muscle contraction and nerve impulses.

Iron is necessary for the production of blood. Bloods cells are being created and destroyed at a rate of about 2 million per second, with red blood cells having a life-span of about 120 days. Despite this astounding output, the daily requirement of iron is about 0.012g per day, which can be gained from foods such as beef, muesli, wholemeal cereals, nuts, baked beans, oats, eggs and fish.

Phosphorus, like magnesium and calcium, is used in bone and tooth formation, as well as enzyme activity in metabolism. Found in foods rich in protein, it is also found in whole grains, nuts and seed.

Zinc is an essential trace element, which has a variety of functions in the body. It is related to the absorption and action of vitamins, and it is a constituent of many enzymes. It is also a component of insulin. Like all trace elements, zinc is found in protein foods like meats, seafoods, and nuts. Wholegrain cereals, milk and eggs are also good sources.

Vitamins

Vitamins are highly complex, and fragile, organic compounds which are essential to maintain a healthy body. Small amounts must be absorbed from food each day, as generally they can't be synthesised by the body.

Fibre

Although fibre doesn't provide us with energy or essential nutrients, it provides the bulk to carry the waste products of digestion out of the body.

Bibliography

Brandreth, G. Vital Statistics. (New Jersey: Citadel, 1986).

National Food Authority Food for Health (Canberra: Australian Government Printing, 1991).

Nutrition Search Inc. Nutrition Almanac (New York: McGraw-Hill, 1975).

Pyke, M; Moore, P. Everyman's Scientific Facts and Feats (London: J M Dent, 1981).

Britannica Online. Vitamin E Deficiency (http://www.eb.com:180/cgi-bin/g?DocF=micro/625/54.html, June 1998)