Fats and oils-Dietary fats and oils are the most concentrated form of energy as they yield 9 calories, whereas, carbohydrates and proteins yield only 4 calories Nuts and oil seeds are good sources of fat. Beside rich in energy, dietary fats are incredible sources of essential fatty acids, vitamin E in addition to act as the transport vehicle for fat-soluble vitamins,hormones.

When combined together to form polymers (chains), carbohydrates can function as long-term food storage molecules, as protective membranes for organisms and cells, and as the main structural support for plants. 
Good sources:
-Bread
-Pasta
-Cereals
-Potatoes
Fruit and Veg-
The main nutrients in this food group are vitamin C, carotenes, folates and they provide fibre in your diet, the recommended intake is 5 portions a day

What are minerals?
Minerals help your body grow and has different function such as helping you build strong bones, helping regulate body fluid inside and outside the cell and helping turn the food you eat into energy. Also the important minerals are iron, calcium sodium.

Example of minerals in food: meat, cereals and any cereal products such as bread, fish, milk and dairy foods, vegetables, fruit particularly dried fruit and nuts.
https://www.youtube.com/watch?v=v9wBF60-Wj8
Information from video:

 

https://www.youtube.com/watch?v=Qa8j0UcsLm4   

All these nutrients have a lot of benefits to help the function and growth of the body like calcium is needed to build up strong bones and teeth which is found mainly in dairy milk.  Iron, helps red blood cells deliver oxygen to body tissues and it is found in Red meats, poultry, fish, eggs, beans, lentils, peas, spinach, dried fruit, whole grains.  

https://www.youtube.com/watch?v=z3wao8PeP4Y   

Iron – can be found in red blood cells. Needed for energy metabolism
Zinc – can be found in meats, fish, poultry leavened whole grains and vegetables. Helps with taste perception, productivity of sperm cells and immune system health.
Copper – helps with enzymes, helps with the metabolism.

Video related to Minerals:
https://www.youtube.com/watch?v=08OzzxRt54Y

 Vitamin:
All of the vitamins are needed to maintain a good health, the only vitamin that is not as important is vitamin D and that is because we also get that vitamin in our body through the sun.
There are two types of vitamins
- water-soluble vitamins B and C: Water-soluble vitamins are easily used during food storage or preparation.
- fat-soluble vitamins A, D, E and K: dissolve in fat before they are absorbed in the bloodstream to carry out their functions. Excesses of these vitamins are stored in the liver (are not needed every day).

Video related to Vitamines:
https://www.youtube.com/watch?v=ISZLTJH5lYg

Protein:
Helps your body to build tissue, cells, muscle and making hormones. Because it helps buils tissue, cell and muscle people like bodybuilders who are trying to get more muscle eat a lot of protein. There are two types of protein:
- Animal sources of protein tend to deliver all the amino acids we need.
- Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more essential amino acids.
Vegetarians need to be aware of this. People who don’t eat meat, fish, poultry, eggs, or dairy products need to eat a variety of protein-containing foods each day in order to get all the amino acids needed to make new protein.

Video related to protein:
https://www.youtube.com/watch?v=oRN17s50xFk

Other interresting youtube videos:
https://www.youtube.com/watch?v=lEXBxijQREo
https://www.youtube.com/watch?v=9iMGFqMmUFs

Vitamins:
Vitamins are a group of organic compounds our body needs which are necessary for growth and function. Our bodies cannot make these so we must obtain these from from foods.
 The are 13 vitamins the human body needs 4 fat soluble vitamins(A,D,E and K) and 9 water soluble vitamins(8 B vitamins and vitamin C)
The best way to get enough vitamins is to eat a balanced diet with a variety of foods.

Video about vitamins:

Carbohydrates are sugars found in foods that is broken down inside the body to produce glucose. Glucose is moved around the blood and it’s a primary source of energy for the brain, muscles and other cells that are essential. Some people may lose a lot weight and become weak due to a diet low in carbohydrate.

Pasta, rice, bread, cereal and other starchy carbohydrates. The nutrient that are found in carbohydrates are: fibres Getting enough fiber is important for appetite control because fiber digests slowly, keeping your hunger satisfied.

B vitamins:  B vitamins are important for garnering energy from the foods you eat, and because complex carbohydrates offer energy, many choices also contain B vitamins.

 Irons:  Your body uses iron to transport oxygen through your blood for delivery to various organs that rely on it for efficient operation. It is also involved with cell production and immunity.

Vitamins A and C: