Home » The Nutrients The Nutrients in Foods are B Vitamins, Calcium, Carbohydrates, Cholesterol, Fat, Fiber, Folic Acid, Incomplete Proteins, Iron, Niacin, Protein, Riboflavin, Saturated Fats, Sodium, Thiamine,Unsaturated Fats, Vitamin A and Vitamin C. Carbohydrates are body's main energy and starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar). The body does not break down fiber during digestion and it facilitates digestion. Cereals, rice, bread, pasta, potatoes, bananas and corn are good sources of starch and daily energy. They give important vitamins and minerals also. As carbohydrate -rich foods are usually low on calories, they help us keep a healthy weight. Cells needs proteins to grow and hair, skin, blood, organs, and muscles are made of proteins. The Nutrients protein in food gives us 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy. Proteins are made of amino acids and there are a few amino acids that the body cannot make and these are known as essential amino acids. Most foods that come from animals contain all of the essential amino acids. One gram of fat supplies 9 calories. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. A lot of fat is invisible fat in not common fat sources. traditional fats. It is important to develop a healthy eating habit with the nutrients right from birth . Two subjects need special mention, salt and saturated fats. Sodium is important for keeping a balance in pressure between the inside and outside of our cells and too much sodium can lead to high blood pressure and expose us more to heart attack or stroke. On eating too much saturated fat, we get exposed more to heart disease. On reducing amount of saturated fats in diets, it may reduce the blood cholesterol level and reduce chances of developing heart disease.