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Definition of Optimum Nutrition, and Optimal Nutrients for Health and Fitness.

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Consume the right foods in the right quantities on a regular schedule to achieve Optimum Nutrition.

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Food for exercise | Health Information | Bupa UK

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Eating the right food can help you exercise more effectively. Get some expert advice from Bupa about what to eat before, during and after a workout.

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones strong.

Try to go for lower fat and lower sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten sparingly.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower fat milks and lower sugar or sugar-free drinks, including tea and coffee, all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods we eat and drink into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults consume more calories than they need.

Find out how food labels can help you choose between foods and pick those lower in calories, fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download Public Health England's booklet about the Eatwell Guide from GOV.UK.

Healthy eating support

Food and diet advice on the NHS website includes:

Got a question about the Eatwell Guide? Email the Eatwell Guide team at Public Health England: phe.enquiries@phe.gov.uk.

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

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Stephanie Chandler

Stephanie Chandler is a freelance writer whose master's degree in biomedical science and over 15 years experience in the scientific and pharmaceutical professions provide her with the knowledge to contribute to health topics. Chandler has been writing for corporations and small businesses since 1991. In addition to writing scientific papers and procedures, her articles are published on Overstock.com and other websites.

Food provides energy for your body to function as well as nutrients to support the thousands of reactions necessary for the cells, tissues and organs to grow and develop. The term macro nutrient describes the chemical substances that provide calories for energy including carbohydrates, proteins and fats. Micro nutrients include the many essential vitamins and minerals required in smaller amounts. Nearly all foods, with the exception of items such as candy that provide only calories with no nutrients, provide some amount of both macro and micro nutrients.

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The United States Department of Agriculture provides a breakdown of the types of foods you should eat, the macro and micro nutrients they provide and the amount to include for a balanced diet. Fruits, the matured ovary of a plant, generally contain seeds. Many different types of fruits exist from a variety of apples and berries to melons and citrus fruits. Fruits contain natural sugars classified as carbohydrates that the body uses for energy. They also provide micro nutrients such as vitamin C, potassium and folate - also known as vitamin B-9. The USDA food pyramid suggests that adults should include 1.5 to 2 cups of fruit in their diet per day, depending on their level of activity.

A vegetable is a part of a plant, such as the flower, stem, root or leaf. Vegetables, further divided into five different subgroups, provide a variety of different nutrients. Although most vegetables are low in fat and calories, they do provide macronutrients, depending on the type of vegetables. Starchy vegetables, which include corn, peas and potatoes, provide carbohydrates as well as vitamins and minerals. Many vegetables, including green leafy vegetables and beans, provide protein. Due to their nutrient content, a diet rich in both fruits and vegetables can help reduce the risk of chronic diseases such as heart disease, according to the USDA. Adults should therefore strive to consume between 2 and 3 cups of vegetables per day.

Grains provide energy in the form of carbohydrates and protein. Grains also serve as a good source of micro nutrients. Because most of the vitamins and minerals, including B vitamins, iron, magnesium and selenium, occur in the outer layers, whole grains that contain the bran, germ and endosperm intact, serve as the best source of nutrients. Refined grains remove the bran and germ, therefore removing many of the micro nutrients. Adults should consume between 5 and 8 oz. grains per day depending on gender and age.

Animal-based foods include meat and dairy products. These classifications of food serve as the richest source of protein, but also contain fats that contribute to the calories for energy. Meats, including poultry, fish and eggs, provide B vitamins, vitamin E, iron, zinc and magnesium. Milk and related dairy products such as yogurt, provide the micro nutrients calcium, potassium and vitamin D. Adults should consume 3 cups of dairy products per day. To avoid excessive fat intake choose low-fat dairy products. The USDA recommends adults eat between 5 and 6.5 oz of meat combined with beans per day.

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List of Foods That Contain Micro & Macro Nutrients

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Food provides energy for your body to function as well as nutrients to support the thousands of reactions necessary for the cells, tissues and organs to grow and develop. The term macro nutrient describes the chemical substances that provide calories for energy including carbohydrates, proteins and fats. Micro nutrients include the many essential...

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Sharon Kirby

Based in southeast England, Sharon Kirby has been writing health-related articles since 2005. Her work has appeared in "Nursing Times" magazine, "Issues" magazine and The Online Journal of Sport Psychology. Kirby's education includes a Master of Science in sports science and a Bachelor of Science in psychology from Essex University.

Micronutrients are substances such as vitamins and minerals that are essential for healthy growth and development. Although micronutrients are required only in tiny quantities by the body, a micronutrient deficiency can cause serious problems. Vitamin A, folic acid, iodine, iron and zinc deficiencies are prevalent worldwide and can have grave consequences for children, pregnant women and women of childbearing age.

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Vitamin A, or retinol, is a fat-soluble vitamin needed for good vision and healthy skin, teeth, bones and soft tissue. Vitamin A is present in red meat, liver, kidney, fish oil, eggs, dairy products and fortified foods. Beta-carotene, found in yellow and orange fruits and vegetables, as well as green leafy vegetables, is converted into vitamin A by the body. Vitamin A deficiency can lead to vision problems and increase the likelihood of infections.

Folic acid, also known as folate or vitamin B-9, is a water-soluble vitamin important for DNA synthesis, cell growth, the formation of body tissues and the prevention of birth defects. Folic acid is found in green leafy vegetables such as spinach and kale, orange juice and fortified breakfast cereals. Taking 400 mcg of folic acid daily before conception and during the early stages of pregnancy helps prevent neural tube defects in a developing baby.

Iodine is an essential mineral needed to make thyroid hormones, which are needed for healthy growth. The main dietary source of iodine is table salt, but it is also found in fish, kelp, garlic, sesame seeds, spinach and squash. An iodine deficiency can cause delayed growth and development, fatigue, weight gain, sensitivity to fluctuating temperatures and dry skin. At least 1 billion people in developing countries might be at risk for iodine deficiency, notes the University of Maryland Medical Center.

Iron is an essential mineral needed for the formation of hemoglobin, a protein present in red blood cells that transports oxygen around the body. Iron is present in red meat, liver, poultry, salmon, tuna, egg yolk, dried beans, dried fruits, whole grains, nuts and green leafy vegetables. An iron deficiency can lead to iron deficiency anemia, a condition characterized by fatigue, shortness of breath, dizziness, weight loss and headaches. Pregnant and menstruating women and young children are at increased risk of iron deficiency.

Zinc is an essential mineral required for normal growth and development, healthy skin, infection prevention and wound healing. Zinc is found in red meat, poultry, oysters, beans, nuts, whole grains and fortified breakfast cereals. A zinc deficiency might cause delayed growth and development in children and adolescents, hair loss, diarrhea, delayed wound healing, loss of appetite and weight loss. Children in developing countries who are zinc deficient might be at increased risk of infections such as pneumonia.

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What Are Health Benefits of Micronutrients?

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Micronutrients are substances such as vitamins and minerals that are essential for healthy growth and development. Although micronutrients are required only in tiny quantities by the body, a micronutrient deficiency can cause serious problems. Vitamin A, folic acid, iodine, iron and zinc deficiencies are prevalent worldwide and can have grave...

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Nutrition - Fat, Protein and Carbohydrates

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Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise