Which ingredients are providing each nutrient

Nutrition Basics. Healthy For Good: Spanish Infographics. The reason is, these ingredients can go by several names. There are many terms used for sugar on food labels. Sodium also has several names. Perhaps trickiest of all is trans fats. Last Reviewed: Mar 6, First Name required First Name Required.

Last Name required Last Name Required. Email required Email Required. 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. Your body can create complete proteins from the foods you eat throughout the day. 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. 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 Americans. 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.

Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet. The Dietary Guidelines for Americans recommends that 20 to 35 percent of your daily calories come from fat, but the World Health Organization 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. The most famous unsaturated fats are omega-3 and omega-6 fatty acids. You can find these healthy fats in nuts, seeds, fish, and vegetable oils like olive, avocado, and flaxseed. Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B 6 , and D.

Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. B vitamins, such as riboflavin, thiamin and niacin, aid in energy production and might also reduce your risk of certain health problems, such as heart disease and cancer.

Meat, beans, nuts, seeds and tofu each supply a healthy dose of protein. Your body relies on protein for each of the functions it carries out and to produce energy from the foods you eat.

Protein foods are also a healthy source of iron, a mineral that is crucial for the formation of healthy red blood cells and for the movement of oxygen through your body.

Zinc is another mineral present in many protein foods. This mineral supports a healthy immune system and aids in wound healing and cell division. Dairy foods are usually associated with calcium, a mineral essential for strong teeth and bones. Dairy foods, such as milk, cheese and yogurt, are also healthy sources of phosphorus, and milk supplies a good amount of vitamin D. Phosphorus works with calcium to support healthy bones and teeth and also helps you maintain a regular heartbeat and contract your muscles properly.

Vitamin D helps your body absorb calcium. It also supports a healthy immune system and might reduce your risk of certain illnesses, such as heart disease and cancer.