A good eating habit might consist of :

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• Eat at least 5 portions of a variety of fruit and vegetables every day

• Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta

• Some dairy or dairy alternatives (such as soya drinks)

• Some beans, pulses, fish, eggs, meat and other protein

• Unsaturated oils and spreads, and eat them in small amounts

• Drink plenty of fluids (Especially water. Avoid soda. At least 6 to 8 glasses a day)

Here we have talked about some elements we might be eating daily but are not aware of.
     Protein
     Carbohydrate
     Fat

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Protein - Lean meat, poultry and fish, eggs, dairy products like milk, yoghurt and cheese, seeds and nuts, beans and legumes (such as lentils and chickpeas), soy products like tofu.

They are one of the building blocks of body tissue and can also serve as a fuel source. Proteins are polymer chains made of amino acids linked together by peptide bonds.
There are nine essential amino acids which humans must obtain from their diet in order to prevent protein-energy malnutrition and resulting death. They are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.

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Carbohydrate -  Sugars, Fibres, Starches etc.
Bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie etc.

 They represent an important dietary element for humans, called dietary fiber. Fiber enhances digestion, among other benefits. Divided into two types mainly.

• Monosaccharides - Monosaccharides are the simplest carbohydrates in that they cannot be hydrolyzed to smaller carbohydrates.

• Disaccharides - Two joined monosaccharides are called a disaccharide and these are the simplest polysaccharides. Examples include sucrose and lactose. 

 

Fat

• Saturated fats - Coconut oil, Raw butter

• Monounsaturated fats - Monounsaturated fats protect the heart and support insulin sensitivity, fat storage, weight loss, and healthy energy levels. Avocados, Nuts, Olive and olive oil, Canola oil, Peanuts etc.

• Polyunsaturated fats - Reduce inflammation, support healthy hormone levels and cell membranes. Omega 3 and Omega 6  fats. More Omega 3 and less Omega 6 preferable.

• Trans fats - Worst fat

Omega 3 Fatty acids : Sardines, Mackarel, Tuna, Salmon

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Fruits and Vegetables provide a good source for Vitamins and Minerals.

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Vitamins
A
C
D
E
K

B Complex

 

B Complex:
B1 - Thiamin :  Peas, fresh and dried fruit, eggs, wholegrain breads, some fortified breakfast cereals, liver
Break down and release energy from food 
Keep the nervous system healthy 
     
B2 - Riboflavin : Milk, eggs, fortified breakfast cereals, rice 
Keep skin, eyes and the nervous system healthy 
The body release energy from food
       

B3 - Niacin : Meat, fish, wheat flour, eggs, milk 
Release energy from the foods we eat 
Keep the nervous system and skin healthy

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B5 - Pantothenic acid : Chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli, wholegrains, such as brown rice and wholemeal bread 

B6 - Pyridoxal : Pork, poultry, such as chicken or turkey, fish, bread, wholegrain cereals, such as oatmeal, wheatgerm and brown rice, eggs, Vegetables, soya beans, peanuts, milk, potatoes, some fortified breakfast cereals 

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Allow the body to use and store energy from protein and carbohydrates in food 
Form haemoglobin, the substance in red blood cells that carries oxygen around the body 

B7 - Biotin
To help the body break down fat.

B9 -Folate/ Folic Acid : Broccoli, brussels sprouts, liver (but avoid this during pregnancy), leafy green vegetables, such as cabbage and spinach, peas, chickpeas, breakfast cereals fortified with folic acid 

The body form healthy red blood cells 
Reduce the risk of central neural tube defects, such as spina bifida, in unborn babies 

B12 - Cobalamin : Meat, salmon, cod, milk, cheese, eggs, some fortified breakfast cereals

Making red blood cells and keeping the nervous system healthy 
Releasing energy from food using folic acid 

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Metals and Minerals:
 

Ca
P
K
Na
Cl
Mg
Se
Fe
Zn
I
Sulphur (S)
Cobalt (Co)
Copper (Cu)
Manganese (Mn)

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Fluoride - It can help prevent tooth decay

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