balanced diet is vital for good health. The foods we consume fuel our bodies and provide energy and nutrients for optimal functioning. Nutrition involves ingesting sufficient calories along with proper proportions of proteins, carbohydrates, fats, vitamins, minerals and water. Eating a variety of whole, minimally processed foods can supply what your body needs to thrive.

Carbohydrates, the body’s main source of energy, are found in fruits, vegetables, grains and milk products. Complex carbs like whole wheat bread, oatmeal and brown rice digest more slowly, providing longer lasting energy than simple carbs such as sugar, white bread and baked goods. Fiber aids digestion and should come from whole grains, produce, beans, nuts and seeds. The brain requires a steady supply of glucose from carbs to concentrate and learn effectively. Muscles and organs also rely heavily on carbs for endurance during physical activity.

Protein helps build and repair tissues and encourages proper growth and development in children and teens. Choose lean protein sources like chicken, fish, eggs, beans, lentils, nuts and low-fat dairy products. Plant proteins have additional antioxidant and anti-inflammatory benefits. Consuming some protein with each meal and snack helps balance energy and maintain muscle, especially important as we age.