i. Staples ii. Legumes iii. Vegetables iv. Fruits v. Food from animals vi. fat Nutrients Nutrients are nourishing substances that are contained in food. There are 6 groups of nutrients: i. Proteins ii. Carbohydrates iii. Fats iv. Vitamins v. Minerals vi. Water Protein Protein is vital for growth, repair and maintenance of the body. Protein Foods Foods rich in protein are: Meat, fish, cheese, eggs, milk, beans Carbohydrates Carbohydrates is an important source of energy. Carbohydrates Foods Foods rich in carbohydrates are: Potatoes, ripe bananas, bread, rice, flour, corn, cereals, noodles, chocolate Fats Fat is the greatest supplier of energy. It surrounds and protects vital organs such as the kidney, glands, etc. They form an insulating layer below the skin to help preserve body heat Fat Foods Foods rich in fat are: pear, oil, butter, milk, cream, cheese, sardine and meat. Vitamins Vitamins are required to regulate the maintenance and growth of the body and to control metabolic reactions in cells. Vitamins can be classified according to the substance which they dissolve. There are 2 groups: i. Fat soluble vitamins: A, D, E and K ii. Water soluble vitamins: C and B complex Minerals Minerals are made up of mineral elements like calcium, iron, phosphorus, potassium, sulphur, chlorine, sodium, magnesium. They are needed for body building, control of processes like transmission and nerve impulses. They are essential parts of body fluids. Minerals Foods Foods rich in minerals are: Water Water is vital to life. 70% of the human body is water. It is required for all body fluids such as digestive juices, mucus, saliva, blood, lymph, sweat and urine. It lubricates joints and membranes. Some nutrients need to dissolve in water for proper absorption. Many foods contain water and some such as fruits and vegetables are composed mainly of water. Water Food Foods rich in water are: Fruits and vegetables Balanced Diet A balanced diet has all the nutrients that our body needs in the right amounts so we should eat a variety of food for a balanced diet. Our body needs the right amount of nutrients to grow well and stay healthy. Activity Plan a meal with a balanced diet. Deficiency Diseases