To meet your physiological needs, you should eat a range of fresh, healthy foods that provide a combination of carbohydrate, fat, protein, vitamins and minerals. Lean meat, fruit and vegetables, and foodstuffs made with whole grains can all play a part in satisfying your body's needs and keeping you fit.
Carbohydrate
Carbohydrates provide energy for your body and nervous system. They break down into two types: rapidly digestible carbohydrates found in sugary and refine foods, like candy and white bread, and the slow burning carbohydrates found in whole-grain breads and cereals, as well as fruits and vegetables. The slow-burning carbs are also a source of vitamins, minerals and fiber. The slow-burning carbohydrates are the far healthier option, which means you should choose a banana over a piece of candy.
Fat
Fat serves many physiological needs. Along with protein and carbs, it provides your body with calories. Your body can also use fat as an energy reserve. Fat promotes healthy hair and skin. In addition, as the University of Maryland Medical Center explains, fats play a role in distributing vitamins through your body, while also supplying essential fatty acids, which prevent blood clots and inflammation, as well as aid in brain development. However, there are "bad" fats and there are "good" fats. The bad fats — saturated and trans fats — increase your risk for certain diseases, including heart disease and certain cancers. The good fats — monounsaturated and polyunsaturated fats — lower your risk of disease. You should limit saturated fats, found in fatty meats and whole-fat dairy products, as well as eliminate trans fats, found in commercial baked goods and fast foods, from your diet. Healthy fats are found in fatty fish, olive oil, avocados, and nuts and seeds.
Protein
Protein is used throughout your body to grow, repair and maintain cells. Meat, dairy and eggs are all high in protein, but can also raise your cholesterol level, which can lead to heart disease and stroke. Choose lean meats and low-fat dairy. Alternative healthy sources of protein include beans, peas and lentils, soy products, quinoa, nuts and seeds.
Vitamins
Vitamins are not in themselves a source of energy, but they play multifarious roles in regulating the nervous system, promoting cell growth and the proper functioning of your body's metabolism. To make sure you are getting a range of vitamins in your diet, consume an array of richly-colored fruit and vegetables, lots of green, leafy vegetables, nuts, beans and fatty fish such as salmon and mackerel.
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