Diet is defined as the sum and the type of food that a person eats.

However, the word 'diet' can be misunderstood. Many people diet to lose weight, build muscle or have better performance in sport, but diet alone isnt enough to achieve this. You have to combine exercise with the right nutrition. Your body needs a balanced diet of vitamins, nutrients and minerals to do basic functions, burn fat, improve sporting performance and also maintain optimum mental health. The body needs to be supplied with many nutrients; these can be classified into two groups. These are macronutrients and micronutrients. Macronutrients include carbohydrates, fats and proteins. Micronutrients include minerals, vitamins, fibre and water. All of the nutrients are essential in keeping the body healthy and working in good condition and they can be found in a range of different foods.

Macronutrients
Carbohydrates are very important to the body because they are the main source of energy. There are two main types of carbohydrates: simple and complex. Simple sugars are carbohydrates that are found in refined sugars and they provide a sweet taste. They are naturally found in milk, fruit and vegetables. Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice. The carbohydrates we consume are converted into glucose which is carried in the blood and taken to cells for energy. This is broken down into useful substances such as water and carbon dioxide. Any unused is stored as glycogen which can be stored in muscles and the liver. Fats are also important because they provide energy and, together with glycogen, help muscles to work. Fats can be found in butter, cooking oils, bacon, cheese, oily fish and nuts. The daily intake of fats to provide energy should be about 30% of the total diet. Proteins are useful to help build muscles and repair damaged tissue. Protein is also used to provide energy during extended periods of exercise, such as marathon running, when all the carbohydrates have been used up. Protein can be found in meat, poultry, fish and dairy products like milk, cheese and yoghurt.

Micronutrients

Minerals Calcium is vital to your health as a child and in adulthood as it builds bones and teeth and keeps them strong. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Calcium can be found in dairy foods such as milk, yoghurt and cheese. It can also be found in some cereals. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. Iron can be found in foods such as lean red meats, including
beef, pork and lamb.

Vitamins Vitamins, like minerals are essential in keeping your body functioning well. There are different types of vitamins that are found in different foods. Also, vitamins can be separated into two types: fat-soluble and water-soluble. Vitamin A is necessary for
normal vision and the immune function. It can be found in vegetables such as carrots and spinach and it is also found in fortified cereals. Vitamin B1 is a part of an enzyme needed for energy metabolism and is important to nerve function. it is found in a range of nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals. Vitamin B2 is important for normal vision and skin health and is found in milk products. Vitamin B3 is important for the nervous system, digestive system and, like vitamin B2, skin health. It is found in Meat, poultry, fish, whole-grain or enriched breads and cereals. Vitamin B12 is part of an enzyme needed for making new cells and is also important to nerve function, much like vitamin B1. Vitamin B12 can be found in meat, poultry, fish, seafood, eggs and milk products. Vitamin C is an antioxidant that protects against cell damage and boosts the

immune system. Some of the foods that vitamin C can be found in are red and green peppers, kiwis, oranges, strawberries and broccoli Vitamin D is crucial in metabolising calcium for healthy bones. It is found in fish, milk products and fortified cereals.

Fibre Fibre is used in the body to aid digestion. There are two main types of fibre: Soluble and insoluble. Soluble fibre dissolves in water. They tend to slow the movement of food through the system. Insoluble fibre does not dissolve in water. They tend to accelerate the movement of food through the system. Fibre can be found in cereals and other wheat products.

Water Water is essential for the human body to function properly. Deprive the body of water and dehydration sets in. Water is essential to the functioning of every cell and organ system in the body. It plays a key role in all of the chemical processes that occur in the body. For example, in the digestion of foods such as carbohydrates and proteins, water is involved in the chemical breakdown of the bonds holding the basic building blocks of these macronutrients together.

A healthy diet consists of different types of food all of the different nutrients listed above and also a certain amount of those things. The percentages of each type of food are as follows: 33% fruits and vegetables, 33% carbohydrates (bread, rice, pasta etc.), 15% milk and dairy foods, 12% proteins (meat, fish, eggs etc.) and 7% fats and sugars.

Conclusion
In conclusion, all of these nutrients are essential in keeping the body in good condition and maintaining good health. to summarise, the macronutrients are carbohydrates, which are a large source of energy, fats which also provide energy and help muscles to work and proteins which build muscles and repair damaged tissues. The micronutrients are minerals, vitamins, fibre and water which all play a vital role in keeping part of your body functioning well. Another key factor that these nutrients have an effect on is wellbeing. Not just physical but mental wellbeing as well. Having a good wellbeing is very important because it means that you can enjoy life and get the very best out of it.