Monthly Archives: January 2020


Proper nutrition comprises complex elements required as per standard recommendation leading to the growth and development of the individual. There are various parameters such as height, weight, age, gender, and activity level in consideration when determining proper nutrition for any individual. There are some major elements to keep in track when drafting a nutritional plan for a specific person. Carbohydrates, fat, protein, micro and macro mineral are the basic end product of a food yielding a considerable amount of energy helping you in doing regular work. You can segregate the food items and their requirements on the basis of functioning.


Carbohydrates, protein, fats, and minerals constitute food. The ratio of the elements mentioned determines the healthy aspect of food. The detailing is mentioned below.

  1. Carbohydrate:

It is considered to be the body’s major source of energy. The major source of carbs includes whole grains, fruits, vegetables, etc helping you in reducing obesity to a wider extent. Carbs play a major role in reducing cardiovascular diseases and type 2 diabetes. There are various categories of a diet based on calories. For instance, if you follow a 2,000- calorie diet the recommended consumption of carbohydrate should be 225-325 grams every day. The Food and Nutrition Board do recommend obtaining 45-65% of total calories from carbohydrate.

  • Fat :

The term “Fat” sounds threatening to people in these recent years. People have got the habit of avoiding it however it is one of the major nutritional elements for developing a healthy diet. The major functioning of fat lies in providing insulation to the body by maintaining body temperature to a greater extent. Fat also plays an important role in cushioning organ protecting it from severe trauma and injuries. The average recommendation of the fat is about 20 to 35 % of the daily calories. It is advised to target achieving fat content from unsaturated fats majorly nuts, nut butter, seeds, avocado, olive oil, etc.

  • Protein:

Protein constitutes the major physiological functioning of the body. It helps in keeping up the demand of the energy in the body however it also plays a great role in maintaining water and pH balance. Protein boosts the immune system allowing proper movement and bending of the body. The major sources of protein include meat, poultry, fish, nut, milk products, etc. The average recommendation of daily protein intake is about 46 grams. It is slightly greater for women limiting to 56 grams.

  • Vitamins :

Vitamins are the enhancers helping in growth and development. There are majorly 13 vitamins classified on the basis of the body’s capacity of absorbance. The recommended values of vitamins differ among individuals.

Apart from the healthy food element mentioned above minerals play a major part in the daily diet. It may not directly yield energy however helps in proper growth and development of the body. There are classified as micro and macro nutrients depending on the amount of intake. The major elements needed for growth include sodium, potassium, calcium, etc. Water is not only mentioned for quenching thirst, but it also helps in maintaining homeostasis. Drinking approx 8 ounces of glasses on a regular basis does help to keep various away.

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