Diet - Nutrient Cards

Proteins are crucial for the body's growth and repair processes. They can be found in a variety of food sources such as meat, poultry, seafood, beans, lentils, eggs, cheese, nuts, and seeds. These foods provide the essential building blocks for the body to maintain and repair tissues. On the other hand, carbohydrates are the body's primary source of instant energy. They come in two forms: starches, which are beneficial, and sugars, which should be consumed in moderation. Starchy carbohydrates are present in foods like potatoes, rice, bread, cereal, and pasta, while sugary carbohydrates are typically found in cakes, sweets, soda, sauces, yoghurt, and fruit.

Fats play a dual role in the body, serving as a concentrated energy store and providing insulation. However, it's important to differentiate between saturated and unsaturated fats. Saturated fats, often considered less healthy, are found in butter, ghee, lard, coconut oil, and biscuits, while unsaturated fats, which are the healthier choice, can be sourced from olive oil, sunflower oil, and avocados. Vitamins are essential nutrients that help prevent diseases. The body requires 13 different vitamins, each identified by a letter up to K, which are found in a range of foods including fruits, vegetables, meat, poultry, nuts, seeds, and mushrooms. Minerals, akin to vitamins, are essential for maintaining the body's health and are also present in fruits, vegetables, meat, poultry, nuts, seeds, and mushrooms. Fibre is necessary for the smooth movement of food through the gut and is abundant in cereals, leafy and green vegetables, beans, and seeds. While water is not a food group, it is vital for health, and it is recommended to drink eight glasses a day. Water-rich foods include milk, fruits, and vegetables. To achieve a healthy diet, it's important to consume the right amounts from each of the seven food groups, as overconsumption can lead to health issues.