Protein is basically a molecule which contains nitrogen and sometimes, when our bodies run in a carbohydrate deficient state, protein can be converted into glucose to provide the energy. Thus, when you are advised to eat a variety of nutrient rich foods, then, you should definitely eat lots of meat, fish, egg and other animal proteins along with certain plant proteins like soya bean and leguminous plants.

Fat stores the energy and fat also provides energy by getting oxidized whenever the body needs it. For fatty acid and glycerol, one should consume milk, meat, butter and other forms of animal fats along with plant fats like mustard oil, coconut oil and sunflower oil.

When you have planned to eat a variety of nutrient rich foods, you should include vitamins in your daily diet. Vitamins protect the human bodies from diseases and they are required in a very small amount by our bodies. But, vitamin deficiencies can lead to various dangerous diseases. In order to avoid such consequences, one should eat boiled rice, citrus fruits, fish, cod liver oil, milk, egg and meat.

One needs to include minerals and plenty of water in his diet for healthy eating. Green leafy vegetables, egg, meat, fish, vegetables and fruits are the major sources of minerals. In order to carry out the various metabolic activities smoothly, you should drink plenty of water.

The Nutrients in Foods are B Vitamins, Calcium, Carbohydrates, Cholesterol, Fat, Fiber, Folic Acid, Incomplete Proteins, Iron, Niacin, Protein, Riboflavin, Saturated Fats, Sodium, Thiamine, Unsaturated Fats, Vitamin A and Vitamin C. Carbohydrates are body's main energy and starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar). The body does not break down fiber during digestion and it facilitates digestion. Cereals, rice, bread, pasta, potatoes, bananas and corn are good sources of starch and daily energy. They give important vitamins and minerals also. As carbohydrate -rich foods are usually low on calories, they help us keep a healthy weight.

Cells needs proteins to grow and hair, skin, blood, organs, and muscles are made of proteins. The Nutrients protein in food gives us 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy. Proteins are made of amino acids and there are a few amino acids that the body cannot make and these are known as essential amino acids. Most foods that come from animals contain all of the essential amino acids. One gram of fat supplies 9 calories. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. A lot of fat is invisible fat in not common fat sources. traditional fats.

It is important to develop a healthy eating habit with the nutrients right from birth. Two subjects need special mention, salt and saturated fats. Sodium is important for keeping a balance in pressure between the inside and outside of our cells and too much sodium can lead to high blood pressure and expose us more to heart attack or stroke. On eating too much saturated fat, we get exposed more to heart disease. On reducing amount of saturated fats in diets, it may reduce the blood cholesterol level and reduce chances of developing heart disease

The Nutrients in Foods are B Vitamins, Calcium, Carbohydrates, Cholesterol, Fat, Fiber, Folic Acid, Incomplete Proteins, Iron, Niacin, Protein, Riboflavin, Saturated Fats, Sodium, Thiamine,Unsaturated Fats, Vitamin A and Vitamin C. Carbohydrates are the body's main source of energy. The three different kinds of carbohydrates are starch, sugar, and fiber. Starch is from chains of small sugars. When the chains are broken down during digestion, you get energy. You get four calories from each gram of starch or sugar broken down. Fiber do not break fiber down during digestion and give mass not energy. Cereals, wheat, rice, pasta, potatoes, bananas and corn are good sources of starch. They give us energy daily and the the starchy foods give you important vitamins and minerals also.

Fiber is carbohydrates that are also called roughage or bulk. Fiber is the part of plant foods that human bodies do not break down during digestion. Foods that contain a lot of fiber may also contain other types of carbohydrates like starch or sugar. While you do not get calories from the fiber in these foods as it is undigested, you do get calories from the sugars and starches they contain.

Fiber is helps in smooth functioning of the digestive tract as it absorbs water. The undigested fiber creates bulk that muscles in the intestine can push waste out of the body. Eating enough fiber helps prevent constipation and may also reduce risk of getting colon cancer. Some fibers can help lower blood cholesterol. Dried peas, beans like lentils, black eyed peas, chick peas and kidney beans are the best sources of fiber in carbohydrates. The skins and seeds of fresh fruits and vegetables are good sources also. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber. You will get more fiber when you eat whole fruits and vegetables with the peels and seeds, a very healthy eating habit,than you would when you eat foods like applesauce or instant mashed potatoes.