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NUTRITIONEating a balanced diet is an important part of good health. The food we eat supplies the nutrients required to build and repair the body, and to provide it with energy. Most of our nutrition consists of three food types – carbohydrates, proteins, and fats – but vitamins and minerals are also needed in tiny amounts. Water and dietary fibre are other key components. To remain healthy, a person should eat a variety of food in the correct proportion. Carbohydrates, the body’s main source of energy, come in two forms – complex carbohydrates and sweet-tasting sugars.

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SUGARSFoods such as sweets, cakes, and biscuits should be eaten sparingly because they contain lots of added sugar. Eating large amounts of sugar gives the body

sudden bursts of energy rather than the constant stream it obtains from

complex carbohydrates. Sugar that is excess to requirements is stored as fat,

causing a person to put on weight.

Good-quality chocolate supplies some useful nutrients, but can also be high in fat and sugar

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FATS AND OILS

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Although fats and oils supply vitamins and

are essential to the functioning of the body,

they should be consumed in moderation.

Plant oils, such as olive oil, contain

unsaturated fatty acids (as do oily fish),

which are good for health. However,

saturated fatty acids, contained in many

animal foods and added to processed

foods, can clog arteries.

PROTEINS AND DAIRY FOODS

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About 15 per cent of our diet should include

proteins needed for growth and repair.

Foods rich in proteins include nuts, beans, eggs, fish, and meat. Red meat is also rich

in saturated fat, harmful to health if

eaten in excess. Dairy foods, such as milk

and cheese, supply the bone-building

mineral calcium and some protein, but

can also be high in fats.

Walnuts are rich in omega 3 fatty acids, which are essential for good health

Olive oil, like all unsaturated fats, is liquid at room temperature

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