Fresh fruit and vegetables. Every child’s favorite. Especially those vegetables. When your mother tells you to “eat your vegetables,” there is a reason for that. Yes, they are actually good for you.
Did you ever hear the saying, “You are what you eat”? It’s not just a saying. It’s actually true. What you eat plays an important role in your health. Eating a variety of the right types of foods promotes good health and provides energy for growth and activity. This is because healthful foods are rich in nutrients. Nutrients are substances the body needs for energy, building materials, and control of body processes. There are six main classes of nutrients: carbohydrates, proteins, lipids, water, vitamins, and minerals. These six classes are categorized as macronutrients or micronutrients depending on how much of them the body needs.
Nutrients the body needs in relatively large amounts are called macronutrients. They include carbohydrates, proteins, lipids, and water. All macronutrients except water can be used by the body for energy. (The energy in food is measured in a unit called a Calorie.) The exact amount of each macronutrient that an individual needs depends on many factors, including gender and age. Recommended daily intakes by teens of three macronutrients are shown in Table below. Based on your gender and age, how many grams of proteins should you eat each day?
Gender/Age | Carbohydrates (g/day) | Proteins (g/day) | Water (L/day) (includes water in food) |
---|---|---|---|
Males 9–13 years | 130 | 34 | 2.4 |
Males 14-18 years | 130 | 52 | 3.3 |
Females 9-13 years | 130 | 34 | 2.1 |
Females 14-18 years | 130 | 46 | 2.3 |
Nutrients the body needs in relatively small amounts are called micronutrients. They include vitamins and minerals. Vitamins are organic compounds that are needed by the body to function properly. Several vitamins are described in Table below. Vitamins play many roles in good health, ranging from maintaining good vision to helping blood clot. Vitamin B12 is produced by bacteria in the large intestine. Vitamin D is synthesized by the skin when it is exposed to UV light. Most other vitamins must be obtained from foods like those listed in Table below.
Vitamin | Function | Good Food Sources |
---|---|---|
A | good vision | carrots, spinach |
B12 | normal nerve function | meat, milk |
C | making connective tissue | oranges, red peppers |
D | healthy bones and teeth | salmon, eggs |
E | normal cell membranes | vegetable oils, nuts |
K | blood clotting | spinach, soybeans |
Minerals are chemical elements that are essential for body processes. They include calcium, which helps form strong bones and teeth, and potassium, which is needed for normal nerve and muscle function. Good sources of minerals include leafy, green vegetables, whole grains, milk, and meats.
Vitamins and minerals do not provide energy, but they are still essential for good health. The necessary amounts can usually be met with balanced eating. However, people who do not eat enough of the right foods may need vitamin or mineral supplements.