Make a table of at least 3 days of your diet on the daily basis and write the food, nutrients present

in the food and

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   Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health OrganizationTrusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

   While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.

   Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.

   Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients.

   1. Protein

   Protein is having its moment, and not just in the workout community. But all of the hype is for a good reason. Protein is essential for good health.

   Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.

   A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance.

   All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

   Proteins are made of up different amino acids. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to function properly.

   The good news is that you don’t need to eat all of the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day.

   Healthy sources

   While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains. Exactly how much protein you need daily depends on a variety of factors including how active you are, and your age.

   Despite the growing popularity of high-protein diets, there haven’t been enough studies to prove that they’re healthier or can influence weight loss, according to the Mayo Clinic.

   2. Carbohydrates

   Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease, according to the Mayo Clinic.

   Carbohydrates should make up 45 to 65 percent of your total daily calories, according to the Dietary Guidelines for AmericansTrusted Source.

   Healthy sources

   Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

   3. Fats

   Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet.

   According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

   Yes, fat is high in calories, but those calories are an important energy source for your body.

   The Dietary Guidelines for AmericansTrusted Source recommends that 20 to 35 percent of your daily calories come from fat, but the World Health OrganizationTrusted Source suggests keeping it under 30 percent of your calories.

   Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

   5. Minerals

   Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

   In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

   6. Water

   You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.

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