# data[].attributes.body
1. In order to talk about food we need to start by making clear that whatever we eat is a complex structure made up of smaller parts called nutrients: proteins, fats and sugars or carbohydrates, these are useful to give us energy, other nutrients which don't give us energy are vitamins and mineral salts. The food we eat goes through our mouth and it is then digested in our stomach, this means it is broken or divided into the nutrients it is made up of and then it is absorbed in our intestine and conveyed to the blood which distributes nutrients throughout the body. CARBOHYDRATES, also called CARBS, are the main source of energy, they are sugars and starches. They can be simple (sugar, honey and we find them in fruit and milk for example) or complex (grains and everything made with grains, such as pasta and bread, but also potatoes), simple carbs provide a short-lasting quick source of energy, we get energy immediately from these types of carbs because they don't need to be broken in the stomach, they are already very small and are quickly absorbed. Whereas complex carbs last longer and we don't get energy so fast because they need to be digested.

Too much sugar can cause diabetes.

these are some examples of food that contains carbs;

Starch: Bread, pasta,

rice,   potatoes,  French fries,  potato chips,  porridge,  muesli, Legumes, such as beans and lentils, are high in carbs

we should eat around six portions of "good" carbs a day.

Proteins:  there are many types of proteins and they can be useful to many things; they can give us energy but this is not their main function, they are necessary for the structure, function, and regulation of the body’s tissues and organs, that is they build up our muscles, tissues, bones and so on, they are also a vehicle of some substances that wouldn't be able to stay in our blood otherwise - such as oxygen for example-, they can also help digestion.  Proteins are made up of amino acids, there are 20 of them that combine to make all the different proteins, 9 of them are essential ones and we have to take them from the food we eat; eggs, milk meat and fish contain all 9, grains and pulses both contain 8, but if we combine them we can get all 9 essential amino acids, fruit and vegetables contain 7.

We should eat two to three portions a day, foods that contain proteins are for example

eggs, meat, fish, nuts and beans .

Fats: They give us reserve energy (the type of energy we can use when we don't get enough from the food we eat), they build and shape our body, they are vehicle of some substances that can only be absorbed in combination with fats(fat-soluble). There are saturated fats that mainly come from animals such as meat, dairy products and eggs,  but also cocoa butter and palm oil,- too much saturated fat can cause cardio vascular diseases- and unsaturated fats that are mainly derived from vegetables such as olive oil and oils coming from other vegetables, but also omega 3 coming from fish especially bluefish, unsaturated fats, as opposed to saturated ones can protect us from cardio-vascular diseases because they help blood flow through our arteries.
Vitamins: They control the necessary chemical processes in our body and ease the transformation of fats into energy. Some of them, such as vitamins B and C, are soluble in water and we get rid of them when we urinate so we need to take them in daily, others, such as vitamins A, D, E and K, are soluble in fats so we can accumulate them in our tissues. Vitamin A, which we can find in some fruits and vegetables such as watermelon and peppers is good for our bones, teeth, skin and sight. The group of Vitamins B (B1 that we can find in some pulses, B2 which we can find in maize and in some cheese , B6 which we can find in some fish and eggs, B9 which we can find in some pulses and in pumpkins, B12 which we can find in some meat and in eggs) are good for our blood and nervous system. Vitamin C - which we can find in some fruits such as strawberries, citruses, kiwis and raw peppers- protects us from diseases and facilitate iron absorption. Vitamin D - which we can find in some fish, eggs and some cheese, but we can also produce it through the exposure to the sun- is good for our bones and teeth. Vitamin E - which we can find in olive oil, papaya, almonds and mango- helps slowing the aging process.

Minerals: they strengthen our bones, keep water balance, defence reactions and glandular secretions under control; Calcium is especially found in dairy products and it is good for our bones and teeth. Iron that we have in our blood is important to capture oxygen that wouldn't otherwise stay in our blood, it can be found in meat, eggs and in some vegetables such as spinach. Magnesium can alleviate the sense of fatigue, it can be found in some nuts and in bananas. Phosphorus, useful for our brain, we can find it in eggs, meat, pulses and wholemeal grains. Potassium regulates a lot of functions in our body. Sodium is especially found in salt, too much sodium can cause a high blood pressure facilitating cardio-vascular diseases.

We should eat at least five portions of fruit and vegetables a day because they contain fibers and minerals such as
tomatoes, lettuce, cabbages (cauliflowers, broccoli, sprouts), carrots, spinach and apples, apricots, peaches, oranges (citruses in general such as lemons, grapefruit and limes), plums, pears, cherries, grapes, melons and watermelons ...Dairy Products are full of calcium and that is important for the health of our bones and teeth, we should eat or drink three to four portions a day,
they include;
milk, cheese and yogurt.

Fibers and minerals which are essential for the normal growth and function of the human body.

# data[].attributes.body
let's watch this video to learn something about the types of food that are in the pyramid

# data[].attributes.body
this is a food pyramid, it gives you an idea of the types of food we should eat less and  the ones we should eat more over a day.
the lowest step or layer, which is the biggest, contains the healthiest food, the more you get up the steps, the fewer portions of food you had better eat.