Eating well is about giving your body what it needs to stay healthy and strong. Just like your car needs the right type of fuel to keep running well, so does your body. Just think — with every meal you have an opportunity to enjoy delicious, nutritious food and enhance your health and wellness at the same time.

The major nutrients

By eating a variety of foods every day, you supply your body with the following essential nutrients — the building blocks of a healthful, balanced diet:

Carbohydrates. Carbohydrates are a primary source of energy for your body. They can be "complex carbohydrates" (starches) or "simple carbohydrates" (sugars). Those terms have to do with their chemical structures, but, basically, all carbohydrates are broken down into simple sugars, which are circulated throughout the bloodstream to provide energy to the body. The Food and Nutrition Board of the National Academy of Sciences (NAS — the government board that issues intake recommendations for nutrients) recommends that 45-65% of the total daily calories you eat come from carbohydrates. Foods rich in carbohydrates include breads, cereals, rice, and pasta. Experts recommend selecting whole grains, such as Pepperidge Farm® 100% whole-wheat bread, Pepperidge Farm Whole Grain breads, whole-wheat pasta, oatmeal, and brown rice, which are higher in fiber than refined grains such as white bread and white rice. All carbohydrates supply your body with 4 calories per gram.

Protein. Protein, another fuel source for your body, is made up of substances called amino acids, which are essential building blocks for the body. The NAS recommendation is for 10-35% of your total daily calories to come from protein. Foods rich in protein include lean meat, fish, poultry, eggs, beans, legumes, and tofu. Incorporating dairy products like milk, yogurt, and cheese is another way to boost the amount of protein in your diet. Protein supplies 4 calories per gram.

Fat. Many people think fat is something to avoid, but actually your body needs some dietary fat. It provides essential fatty acids that are needed by your body's cells. Dietary fat is necessary to aid in the absorption of the fat soluble vitamins - vitamins A, D, E, and K. In addition, fat is a concentrated energy source. The NAS recommendation is for 20-35% of your total daily calories to come from dietary fat, with less than 10% coming from saturated fat. The balance should come from mono- and polyunsaturated fats (see the section entitled "Fats: Choosing Wisely" for more on this). Foods with these healthier fats include fatty fish (such as salmon and tuna), olive oil, canola oil, peanut oil, soybean oil, nuts, and seeds. All fats supply 9 calories per gram.

Vitamins and minerals. These nutrients are necessary for a myriad of bodily functions, including eyesight, digestion, and even the pumping of your heart. (See the vitamin/mineral chart to find out what each nutrient does and in which foods it can be found.)

Water. When you think about nutrition, you naturally think of food, but water is also vitally important to keeping your body healthy. In fact, water is present in every cell in your body and in most foods we eat. In addition to drinking water, you can get fluid from drinking non-alcoholic beverages and eating foods such as fruits, vegetables, soups, and other foods.