Having sodium, sugar and fats are all beneficial to the body when taken in right amounts. However, when over or under consumed with no balanced healthy food and drink, it can put your health at risk. It displaces nutrient- dense foods, making the diet high in kilojoules and low in essential vitamins such as vitamin B, C, D3, magnesium, zinc and chromium, it may lead to obesity type 2 diabetes, weakened immunity, increased susceptibility to infections, delayed wound healing and bone fractures. As you can see, there are several risks of not having a balanced diet.

Not only will having an unbalanced diet affect your health but will also impact your wellbeing.

Under-consuming some food groups such as fats can lead to skin problems, hair loss and hormonal imbalance due to fats role in hormonal production. Under-consuming sodium increases the risk of hyponatremia (a condition where blood sodium levels are dangerously low) leading to symptoms like fatigue, nausea and muscle cramps.

A good visual representation of how much of each food group you should be eating daily is the food pyramid, where the base of the pyramid is the foods that should be consumed most often (such as grains for carbohydrates), the middle layer should be consumed on a daily basis but need not be as much (fruits, veggies, dairy, protein sources such as meat, fish and legumes), and the top layer is the foods that should be consumed sparingly (such as fats, oils and sugary treats).

An example of the food pyramid is linked above.

Grains- Rice, whole meal bread, pastas.

1/3 of the daily diet. Provides fiber, carbohydrates, vitamin B, iron, magnesium, and zinc.

Dairy- Milk, cheese, yoghurt.

1/6 of the daily diet. Provides calcium, protein, vitamin D and potassium.

Fruit- Apples, Mangoes, Strawberries.

1/6 of the daily diet. Provides vitamins, minerals, dietary fiber (which supports the immune system and aids digestion), and natural sugar.

Vegetables- Lettuce, potatoes, beans.

1/3 of the daily diet. Provides vitamins, minerals, dietary fiber and anti-oxidants. Veggies are healthier than fruits because they have less sugar.

Lean Meats and poultry, tofu, eggs, nuts, fish and seeds- Tofu, sunflower seeds, meats, eggs, cashews, salmon, pork.

1/6 of the daily diet. Provides protein, vitamin B (B12), iron, zinc, omega 3 and fatty acids.

Sweet biscuits, cakes, desserts, chips and other salty snacks, cream, butter and sweetened drinks should be limited.

Energy drinks, alcohol, soft drinks, sausages, processed meats, oil and margarines should only be eaten sometimes and in small amounts.

12- 13 year old girls need 2 fruits, 5- 5 and a half veggies, 5-6 grain foods, 2 and a half lean meats, poultry, tofu, eggs, nuts, fish and seeds, and 3 and a half dairy foods.

A good visual representation for all the 5 food groups and how often they should be consumed is the Australian Guide to Healthy Eating. It is a pie chart, with image representations of the most common foods in every food group, and how much of it should be part of your daily diet. The image is linked above.

They are the opposite of micronutrients, proteins, fats and carbohydrates all contribute to the dietary energy intake.

Carbohydrates are the body's primary source. It fuels the brain, muscles, central nervous system, and are stored as glycogen for later use. Carbohydrates are found in fruits, vegetables, grains, legumes, nuts, seeds, dairy products, brown rice, oats, sweet potatoes, corn, berries, bananas and dairy in the form of lactose.

Protein aids the growth and repair of cells, tissues, and muscles, as well as maintaining a strong immune system. Protein is found in lean meats (pork, lamb), poultry (ducks, chicken), fish (salmon), eggs, dairy (milk, yoghurt, cheese) and plant based products (beans, lentils, tofu, nuts, seeds).

Fats provide concentrated energy, absorbing fat-soluble vitamins (A, D, E, K), building membranes and producing hormones. Fats are found in avocados, nuts (cashews, almonds), seeds (chia seeds, flax seeds), olive oil, fatty fish (such as salmon), full-fat dairy products (butter and cheese).

An example of a visual representation for macronutrients is linked above; it is a Venn diagram, which shows which food is which category. Some can be 2 categories (such as salmon, which is a protein- rich fish that contains fat).

Main Ingredients:

Parmesan Cheese (Protein and Fat-rich)

Salmon (Protein and Fat-rich)

Olive oil (Fat-rich)

Arborio Rice (Carbohydrate)

Garnish- Pine nuts (Fat-rich)

Other Ingredients (Not primary Macronutrients):

Garlic

Butter

Liquid Vegetable Stock

Lemon juice

The full recipe is linked above.

Carbohydrates provide energy for the body. It fuels the brain and muscles, which are very important for gameplay in badminton, especially for serving long and powerful shots to the opponent across the net. Carbohydrates are found in fruits (oranges, apples, strawberries), grains (bread, pasta), and vegetables (beans, potatoes).

Protein helps the body to build muscles (which, as previously stated, is important for badminton) and aids the body's immune system, so you won't catch sicknesses that may prevent you from playing.

Fats provide the body with concentrated energy, which is essential in badminton to maintain stamina during fast-paced matches. Fats also support the growth of cells, which means it will aid the body in healing from physical injuries so that any injured person could resume playing with their full potential.

This will also affect a person's wellbeing because it might lead to poor sleep quality and skin issues (such as acne), which might make one insecure.

It rates foods from 1/2 star to 5 stars. The more stars, the healthier the choice. It helps shoppers compare similar foods (e.g. 2 different types of cereal, the 4 health star cereal is more healthy than the 2 star cereal).

The foods are given the rating based on considering the "good" things (fiber, protein, fruit and vegetables, nuts, legumes) against the not so "good" things (saturated fats, sugar, sodium, energy).

The model is good because at a glance, anyone can easily see if one food is healthier than another from the same category, without having to do any extra math. It will likely promote healthy eating for Australians. However, the Health Star Rating system might be difficult to follow because not everyone would know that the health stars are only given for each category of food, and might mistake an unhealthier option for a healthier one (for example, a 3 star chocolate might be unhealthier than a 2 star yoghurt, but they are rated that way simply because they are compared to the other items in their category).