The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. People need to consume these nutrients from dietary sources for proper body function.Essential nutrients are crucial in supporting a person’s reproduction, good health, and growth. These essential nutrients are divided into two categories: micronutrients and macronutrients.

Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health.

Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats.

Top 5 tips from the experts

Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. Try “Meatless Monday” with this meatless recipe.

Make an eating plan each week – this is the key to fast, easy meal preparation. Check out our shopping tips here.

Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables (click here for more information). Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce. Try this recipe.

Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.

Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks (like this) in your purse or bag for emergencies.