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7 Parts of a Healthy Diet

The Physicians Committee for Responsible Medicine (PCRM) encourages the consumption of vegetables, grains and fruits, including several servings of foods from meat and dairy products, as prescribed by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services. The seven parts of a healthy diet include carbohydrates, fats, vitamins, fibers, minerals, proteins and water.

  1. Carbohydrates and Fats

    • Fish is a good source of healthy fat.

      Carbohydrates provide the body with most of its energy. Excess carbohydrates are stored as fats in the body that the body breaks down for energy when there is a lack of carbohydrate in the diet. Carbohydrates are digested in the ileum and duodenum and stored in the liver and muscles as glycogen. This glycogen is converted to glucose when energy is needed. Sources of carbohydrates include cereals, pasta and potatoes. Essential fatty acids are divided into linoleic acid and linolenic acid. Linoleic acid is an omega-6 fatty acid while linolenic acid is an omega-3 fatty acid. Neither is manufactured by the body and can only be obtained through such foods as olives, sunflower, fish, meat and butter.

    Vitamins and Fibers

    • Fruits are a good source of vitamins.

      Vitamins are needed by the body in certain amounts for different functions. Vitamin A is important for the proper functioning of the retina in the eye; vitamin D stimulates epithelial cells in the intestine to absorb calcium; vitamin C is an antioxidant that also boosts the immune system and helps in the formation of connective tissues such as collagen; and vitamin K aids in the blood-clotting process. Vitamins are found in such foods as vegetables, fruits, milk and meat. Fibers help the digestive tract function properly by allowing food to pass through the intestine. Fibers are found in vegetables, fruit and cereal.

    Minerals and Proteins

    • Seafood is a good source of minerals.

      Calcium is a mineral that plays an important role in the formation of strong bones and teeth. Magnesium is an enzyme activator and a vital component of teeth and bone, while iron is necessary for the formation of hemoglobin and myoglobin. Minerals are found in dairy products, green vegetables, seafood and meat. Protein is used for building and repairing body tissues. Proteins are broken down into amino acids upon absorption, after which they are synthesized into proteins. Protein is obtained from fish, meat, pulses (legumes) and eggs. Deficiency in protein can lead to kwashiorkor, which leads to the collection of fluid in the abdomen.

    Water

    • Water must constantly be replenished in the body.

      Water is necessary for lubrication and acts as a solvent. It makes up about 70 percent of the total body weight of humans. Water must constantly be replenished as it is continually lost from the body through sweat, urine, feces and evaporation from the lungs. Water can be obtained through drinking water, other beverages or eating fruit and other foods with a high water content.

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