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Research continues to link serious diseases to a poor diet.

For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, the world’s leading killers.

A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs.

If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better.

Rudy Mawer, MSc, CISSN (2016)

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The three macro-nutrients are carbohydrates (carbs), fats and protein.

These nutrients are needed in relatively large amounts. They provide calories and have various functions in your body.

Here are some common foods within each macro-nutrient group:

Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.

Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu.

Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.

How much of each macro-nutrient you should consume depends on your lifestyle and goals, as well as your personal preferences.

Rudy Mawer, MSc, CISSN (2016)

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Micro-nutrients are important vitamins and minerals that you require in smaller doses.

Some of the most common micro-nutrients you should know include:

Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction (14
Trusted Source).

Potassium: This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves.

Iron: Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function.

Calcium: An important structural component of bones and teeth, and also a key mineral for your heart, muscles and nervous system.

All vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.

All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the diet in order to survive.

The daily requirement of each micro-nutrient varies between individuals. If you eat a real food-based diet that includes plants and animals, then you should get all the micro-nutrients your body needs without taking a supplement.

Rudy Mawer, MSc, CISSN (2016)

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Try to base your diet around these healthy food groups:

Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important micro-nutrients and fiber.

Fruits: A natural sweet treat, fruit provides micro-nutrients and antioxidants that can help improve health.

Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.

Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.

Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micro-nutrients.

Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.

Healthy starches: For those who aren’t on a low-carb diet, whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.

Beans and legumes: These are fantastic sources of fiber, protein and micro-nutrients.

Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.

Herbs and spices: These are often very high in nutrients and beneficial plant compounds.

Rudy Mawer, MSc, CISSN (2016)

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By following the advice in this article, you will naturally reduce your intake of unhealthy foods.

No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.

These include:

Sugar-based products: Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes.

Trans fats: Also known as partially hydrogenated fats, trans fats have been linked to serious diseases, such as heart disease.

Refined carbs: Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease.

Vegetable oils: While many people believe these are healthy, vegetable oils can disrupt your body’s omega 6-to-3 balance, which may cause problems.

Processed low-fat products: Often disguised as healthy alternatives, low-fat products usually contain a lot of sugar to make them taste better.

Rudy Mawer, MSc, CISSN (2016)