On my plate: six basic nutrients

Today’s Special! Grilled Salmon and Brown Rice with a side of red peppers and snow peas

A complete and healthy meal. The salmon acts as an excellent source of proteins and is packed with brain-boosting omega 3 fatty acids. There are 306 calories in a 6 oz or 170g serving. The brown rice (100 grams) provides approx 108 calories and it contains proteins, carbohydrates, dietary fibers and minerals (manganese, selenium and magnesium). The colorful side of veggies provides, for 50 calories only, a wide variety of vitamins and minerals, dietary fibers and carbohydrates (sugar).

What is actually on my plate?

This delicious dish is a good option for long-term energy and brings on my plate 6 basic nutrients that cannot miss from any diet: carbohydrates, protein, fats, vitamins, minerals and water.  The human body needs all these 6 elements to live and grow. Nutrients are used to build and repair tissues, regulate body processes and are converted to and used as energy.


Carbohydrates are group of organic compounds that includes sugars, starches, celluloses. Their structure contains carbon, hydrogen, and oxygen, usually in the ratio 1:2:1. Carbohydrates are a very efficient source of energy and an essential component in the production of many structural and functional materials. There are two categories of carbohydrates: simple and complex. Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary fibers. Sources of carbohydrates include grain products such as breads, cereals, pasta, and rice as well as fruits and vegetables.


Proteins are macromolecules constructed from one or more unbranched chains of amino acids. They vary in structure as well as function. Their role is to provide the necessary materials for a large part of the functional and structural components of our bodies. Proteins are found in all foods derived from animals and plants, unless they have been removed or altered by refining processes (meat, fish, poultry, milk, cheese, eggs, beans, lentils, dried peas, nuts, and seeds).


Fats (a type of lipids) are complex molecules made up of carbon, oxygen, and hydrogen. They work as sources of energy and they provide important structural materials for building different components of the human body. Fat serves as the storage substance for the body’s extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Compared to carbohydrate and protein, each gram of fat provides more than twice the amount of calories (9 kcal per gram). Fats are divided into two categories: saturated fats (solid at room temperature), found mostly in animal tissues, and unsaturated fats (liquid), found mostly in plant tissues.


A vitamin is a biochemical compound necessary in small amounts for the normal function of the human organism. Vitamins help to regulate the body’s metabolism, assist in forming the bone and tissue, and help convert fat and carbohydrates. There are 13 vitamins, including vitamins A, B complex, C, D, E, and K. According to their solubility, vitamins are fat soluble ( A , D , E , K) and water soluble (B1 , B2 , B3 , B5, B6 , B7, B9, B12 , C). Most vitamins cannot be made in the body, but they are broadly distributed in natural food sources. Vitamins are not a source of energy (calories).


A mineral is a naturally occurring substance, with a certain chemical formula, usually inorganic, and has an ordered atomic structure. They participate in thousands of metabolic reactions that must take place throughout the body.  Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.


Water is a vital nutrient for good health. Most of our body weight (60-70%) is made up of water. Although it yields no energy, for many reasons water is an essential element for life. Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.

6 basic nutrients Do you need the recipe for grilled salmon with brown rice and vegetable?


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