Most of the time, we plan our breakfasts, lunches, dinners and snacks according to what we like to eat, or what we had seen our parents and grandparents make for their meals every day. All over the world, in all cultures, people follow in their ancestor’s and family’s footsteps in planning meals for themselves and their own families. Every family has special recipes handed down from ancestors, foods prepared in their culture’s particular cuisine. 

However, what’s more, important than to simply follow in the footsteps of the people who came before we are to make sure we are getting the proper nutrients our body needs to function. While some cuisines are carb-based and some are protein-based, we need to find the ideal balance between every kind of food we can consume, and only choose the ones that best meet our body’s needs. 

But first, we need to know about all the different nutrients our body needs in order to be healthy, in that particular order. 

  • Protein

Protein is the most important nutrient your body needs, something absolutely essential for your body. Every single cell of your body contains protein, not just your muscles. 

What it does: On average, 16% of our body is made from protein, including our antibodies, hormones and other substances. Protein fuels our body and helps it to function properly; protein ensures our body, hair, skin and bones grow properly, especially during our adolescent and growing years.

Where it is found: Excellent sources of protein include lean red meat, fish and other seafood, poultry, beans, legumes, dairy products, nuts and seeds, poultry, eggs, soy and some specific grains. Protein should be an important part of our daily meals at every age. 

  • Vitamins 

There are more than a few types of vitamins that our body requires, and they are mostly found in fruits, vegetable and some lean proteins. There are a total of 13 different kinds of vitamins available in nature for us to consume, divided into two groups: fat-soluble (Vitamin A, D, E and K) and water-soluble (Vitamin B1, B12, B6, B2, B5, B3, B9, B7, and C).  

What it does: The different vitamins do everything in our body from boosting our immune system to strengthening our bones and teeth, maintaining skin and blood health, helping the nervous system to function and help the body to metabolize proteins. 

Where it is found: Vitamins are usually found in almost all fruits and vegetables, as well as leafy greens and some lean proteins. 

  • Carbohydrates 

Although carbohydrates add to our weight, a little amount is necessary for our health. Although everyone tries to cut out carbohydrates from 

What it does: The two types of carbohydrate, sugar, and starch, provide energy for the body to function and supports the brain, immune system, the nervous system, and the digestive system. 

Where it is found: Simple carbohydrates that are found in white rice, white flour, and white pasta should be limited, but the complex carbohydrate foods are important for our body. Some important sources of complex carbohydrate are brown rice, oatmeal, quinoa, whole grain pasta and bread, barley, and some fruits and vegetables. 

  • Minerals 

The minerals needed in our body are several, divided into two groups: major and trace minerals. The major minerals are magnesium, phosphorus, calcium, sulphur, sodium, chloride and potassium. The trace minerals, on the other hand, are iron, zinc, chromium, copper, manganese, selenium, fluoride and molybdenum. 

What it does: The major minerals keep our body’s water levels balanced, maintains the health of our skin, nails and hair, and improves the health of our bones. The trace minerals strengthen our bones, prevent tooth decay, supports the immune system and maintain our blood pressure. 

Where it is found: Almost all kinds of minerals – major and trace – can be found in red meats, iodized salt, seafood, milk, nuts, seeds, egg yolks, beans and legumes, leafy greens, vegetables, dairy products, fortified cereals, whole grains and fortified bread. 

  • Fats 

Fats are always considered to be bad, something to be avoided in your regular meals. However, there are some good kinds of fats, mostly from natural food sources, that should be consumed in moderation. 

What it does: The good fats help in cell growth and building new cells, blood clotting, movement of muscles, brain function, production of hormones and a healthy immune system, and helps the body to absorb vitamins and minerals from the food that we take. 

Where it is found: Nuts, fatty fish, coconut oil, olive oil, seeds, vegetable oils are all sources of good fats.   

  • Water 

Water is something we sometimes forget to take, causing our body to become dehydrated. Water is not just an ingredient to make coffee, tea or juice, but the best drink we can give our body. 

What it does: Our body depends on water to function properly, for proper waste removal and regulating body temperature, and for removing toxicity from our bodies. 

Where it is found: Water should ideally be drunk in room temperature, more than 6-7 glasses every day. While the water you use in fruit juices and smoothies can be considered as a part of our daily water requirement, coffee, tea and other similar caffeinated drinks can actually dehydrate the body. 

  • Fibre

The only function of fibre is related to bowel movements and indigestion, but there are a lot of other important functions that fibre-enriched food has in our body. 

What it does: Adequate amount of fibre in your meals means you are going to have a regular bowel movement every day, and that your cholesterol levels are going to lower. Besides, the foods that are high in fibre are also low-calorie foods, so filling up on them means you are not going to gain much weight. Fibre can also lower tour LDL and the risks of heart disease. 

Where it is found: You can find fibre in whole-wheat grains and cereals, wheat pasta, quinoa, barley, wild rice, millet and whole-wheat bread, lentils and black beans, chickpeas, kidney beans, etc. Potatoes, mangoes, persimmon, raspberries, strawberries, bananas and oranges, apples, carrots, broccoli, collard greens, Swiss chard, artichokes, Russet potatoes, sweet potatoes – these are the fruits and vegetables that are good sources of fibre in nature. 

Not many people plan their meals on the basis of nutrients needed for themselves and their families, but this is something important for everyone. Your daily meals should always contain plenty of proteins, vitamins and minerals, with a few carbohydrates and fibres, and of course, water. Only when your daily meals are a combination of all the nutrients that are needed for our body, can you be truly healthy and fit.