Healthy Food, Makes You Feel Good ( Nutrition )

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                                                               Nutrition

MACRO NUTRITION & MICRO NUTRITION


MACRO NUTRITION

This types of nutrition human body need a large quantity because it includes CARBOHYDRATES, FATS, PROTEIN.  Now, I'll explain these nutrients in detail.


                                 CARBOHYDRATES

 It is a largest part of your diet. It is a main source of energy. These are the meals that carbohydrates is present - Rice, wheat, vegetables, potato, bread, beans, banana, apple and many more. 

 HOW MANY CARBS DO YOU NEED PER DAY - Depending upon your age, sex, health and your activity you intake carbs but usually at least 45 to 65 percent of daily calories should come from carbohydrates. If you eat 2,000 calories per day then you intake carbohydrates 225 to 325 gram. 




                                                                     FATS
It is also important nutrition for human beings. But, fats basically two types, one is healthier for you and other one is harmful for you.   

          SATURATED FAT-   It is that kind of fat where the fat nutrients substance becomes solid at room temperature like - coconut oil, ghee, butter, biscuits, cakes, etc. these are unhealthy diets.

         UNSATURATED FAT-  It is that kind of fat where the fat nutrients substance becomes liquid at room temperature like olive oil, soybeans, peanut oil, etc. these fats are much healthier for your daily diet.

 HOW MUCH FAT DO YOU NEED PER DAY- Depending upon on age, sex, health you intake fats but usually at least less than 35 percent of fats you consume in a day or may be around 70 gram fats per day ( prefer only unsaturated fats )
                                                         


                                                                      PROTEIN

Protein is also called a body builder food. So, protein also important nutrients for human beings. Most of the food like Pulses, soybeans, Dairy products ( milk, curd ) egg, meat etc. these all are good source of protein. These nutrients are used for growth and repair your body cells and also make strong muscles.


HOW MUCH PROTEIN DO YOU NEED PER DAY 
Depending upon your age, sex but basically at least 10 to 35 percent calories comes from protein or may be your body requires 2000 calories per day.

High protein Diet chart



                                                          MICRO NUTRIENTS 

This types of nutrition human body need a very small quantity because it includes VITAMINS AND MINERALS.  Now, I'll explain these nutrients in detail.


                                     VITAMINS ( A, K, E, D )

Vitamin A - It is good for eyes vision as well as your skin. Carrot, Papaya, cheese, eggs, Green leafy vegetables, milk are very good source of vitamin A. 

Vitamin D - It is good for bones. Sun rays are best source of vitamin D. But, also walnuts, eggs, orange, tofu also a good source.

Vitamin E - This vitamin protect your cells and increase your immune system. Almonds, Sunflower seeds, Milk, Meat all are good source of vitamin E.

Vitamin K- This vitamin protect your blood loss, blood clotting. Leafy vegetables, milk, soybeans, cabbage, meat, eggs, cheese, broccoli are good source. 



                                     

                                         VITAMINS ( B and C )

Vitamin B -  It helps to enzymes in your bodies do their jobs. Egg, milk, almonds, mushroom, fish sunflower seeds, wheat, potato, Peanuts are good source of vitamin B. 

Vitamin  C - It protect to teeth loss and increase immune system. Orange, lemon are good source of  vitamin C.







By 
Chelisha Jain
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