The three types of foods your body needs every day

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Nutrition can sometimes seem complicated because much of the discussion revolves around nutrients we cannot see, such as proteins, vitamins and minerals. That is why nutritionists often focus on something easier to understand, which is food.

A healthy diet includes a wide variety of foods. The World Health Organisation (WHO) recommends eating fruits, vegetables, pulses, wholegrains and lean sources of protein to ensure the body gets all the nutrients it needs.

Dr Peter Milton Rukundo explains that a healthy diet should include foods that provide energy, foods that build and repair the body and foods that protect the body from disease.

These three groups form the foundation of a healthy diet. The first group consists of energy-giving foods. These foods provide the fuel the body needs for daily activities such as walking, working, studying, and even breathing.

Most energy-giving foods are rich in carbohydrates. Examples include rice, posho (maize meal), millet, bread and other grain products commonly eaten in many households. Fats also provide energy and are actually one of the most concentrated sources of it. However, carbohydrates remain the body's preferred source of fuel.

The second group consists of body-building foods. These foods are rich in protein, a nutrient that helps build muscles, blood, skin and other body tissues. Protein is also important for growth, repair and recovery.

Good plant-based sources of protein include beans, peas and groundnuts. Animal sources include eggs, milk, fish, chicken and beef.

The third group consists of protective foods. These foods provide vitamins and minerals that help the body fight disease, maintain healthy organs and support immunity. Most protective foods are fruits and vegetables.

Dr Rukundo recommends eating five servings of fruits and vegetables every day. This could be two servings of fruit and three servings of vegetables, or three servings of fruit and two servings of vegetables.

The goal is variety. No single food contains all the nutrients the body needs. The more diverse a person's diet is, the more likely they are to obtain the full range of nutrients necessary for good health.

This is why nutrition experts encourage people not to rely on one type of food. A plate dominated by only carbohydrates, for example, may provide energy, but leave the body lacking important vitamins, minerals and proteins.

Dr Rukundo explains good nutrition is about combining different foods so that the body receives everything it needs to function properly.

In the end, healthy eating does not have to be complicated. Every day, the body needs fuel, building materials and protection. Energy-giving foods provide the fuel. Protein-rich foods provide the building materials. Fruits and vegetables provide the protection. A healthy diet makes room for all three.