1. Do You Know What Are The Nutrients Required
By Human Body ?

2. These Are Carbohydrates Proteins Fats Vitamins Minerals
Roughage/ Fiber
Water

3. Carbohydrate-Rich Foods...
Gives you energy
Can aid in proper digestion
Provide many vitamins and minerals, especially vitamin A, several B-vitamins (including folic acid), vitamin C, iron and potassium
Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol
The common sources of carbohydrates are: wheat, grains, potatoes, rice, fruits and all sources of sugars - including refined sugars in processed foods.

4. Protein
Proteins function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks
for enzymes, hormones and vitamins. Proteins are one
of three nutrients that provide calories (the others are fat
and carbohydrates).
The protein rich products are:
Sea Food, Pulses, Dairy Products, Poultry Products
Meat, Beans, Processed Soy Products, Nuts and Seeds

5. Fats
Fat provides our most concentrated form of energy. Its energy content (9 kcal/gram) is over twice as great as carbohydrates and proteins (4 kcal/gram).
Some of the best sources are butter, olive, peanut, rapeseed (canola) oil, corn, soy bean, cottonseed, sunflower and safflower oils.

6. Vitamins
Vitamins are organic compounds. There are different types of vitamins. All vitamins are specific chemicals which are needed by the body in relatively small amounts. Collectively they fulfill a wide range of functions including enabling the body to make efficient use of other parts of a balanced diet, e.g. vitamin facilitates absorption of calcium and phosphorous.
There are two important groups of vitamins:
Water-Soluble Vitamins e.g. Vitamin B & C - in many fruits and vegetables
Fat-Soluble Vitamins e.g. Vitamins A, D and E - in fatty foods e.g. many diary products

7. Minerals
Minerals are chemical elements required for normal functioning of the body and hence for the overall health of the organism. Individual minerals have specific purposes, like calcium in bones and teeth, and sodium in glucose uptake.
There are two important groups of minerals:
Essential Dietary mineral - They are usually called "bulk minerals" requiring daily milligram quantities. Some are structural, but many play a role as electrolytes.The Recommended Dietary Allowance (RDA) of such minerals is more than 200 mg/day. These are: Calcium, Chlorine, Magnisum,Phosporous, Potassium and Sodium
Trace Minerals –Many elements are required in smaller amounts as they play a catalytic role in Enzymes. Generally, RDA for trace minerals is less than 200 mg/day.These are Cobalt, Copper, Chromium, Iodine, Iron, Manganese, Nickel, Molybdenum, Selenium, Zinc

8. Mineral Rich Food sources includes
Calcium: milk products, mushrooms, kale, turnip greens, mustard greens and tofu
Chlorine: Common salt
Magnesium: Whole-grain cereals, tofu nuts, meat, milk, green vegetables, legumes, and chocolate
Phospourus: Cheese, egg yolk, milk, meat, fish, poultry, whole-grain cereals
Potassium:Fruits, vegetables, fresh meat and dairy products.
Sodium:Common salt
Minerals are usually ingested as part of some of the main food. However, some people take supplements of certain minerals e.g. in tablet form-especially if following a restricted diet or sometimes due to certain medical conditions.

9. Roughage (Fiber)
It consists mainly of cellulose from plant cell walls and is part of many plant-based food sources. The main functions of dietary fiber concern the health of the large intestine and reducing the probability of constipation.
The fiber were present abundantly in whole grains, beans and other legumes, fruits and vegetables.

10. Water
About 70% of the non-fat mass of the human body is made of water. It is an essential part of the human diet. It is necessary for the body in which it is used as a solvent, a transport medium, a substrate in hydrolytic reactions and for lubrication.
Although humans need water every day it is not necessary consumed in the form of drinking water itself but as the major part of many drinks and some liquid or partially foods such as soups, sauces, dressings and ice-desserts.