Assignment

 Proteins: - meat, dairy, legumes, nuts, seafood, and eggs

 Carbohydrates: - pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
 fats: - oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood
 Vitamins: - common vitamins include the water-soluble B group vitamins and vitamin C
and the fat-soluble vitamins A, D, E and K
 Minerals: - sodium, calcium, iron, iodine, magnesium
 Water: - As a beverage and a component of many foods, especially vegetables and fruits.

Water,
Which dominates more than 60% of our body. Even if you decide to go on a diet and not
eat any proper meals, you can still survive. Although, you will not make it without water. For
every organ of your body to work properly, you need water. This liquid helps in your brain
function and cleanses your body of toxins. The cells in your body stay hydrated because of
water. Apart from that, water also helps in the process of digestion. If you are someone who does
not drink water regularly, you might find yourself constipated often. If you are not drinking
water properly, you will end up becoming dehydrated. That is not good for your body as it can
affect its mental and physical performance. Not drinking enough water can also make you feel
very tired and reduce your ability to concentrate.
Vitamins,
The basic function of these nutrients is to keep away diseases and keep you healthy.
Without a healthy dose of Vitamins, it would be difficult for your body to fight the
microorganisms. While there are about 13 types of Vitamins that your body needs, four of them
are extremely essential. These are Vitamin A, B6, C and D. These four Vitamins play an
important role in your body. In case you are not getting enough of these Vitamins, you might
face some problems. For example, Lack of Vitamin B6 can cause your Blood Pressure to lower
uncontrollably. Similarly, lack of other Vitamins may cause skin problems, vision problems and
weakness. On the other hand, having enough vitamins in your body would mean that you will
have a healthy immune system. The risks of getting lung or prostate cancer would also reduce
with the proper intake of vitamins. Additionally, Vitamins also have high levels of antioxidant
properties that are good for your body. What is more? It has been found that Vitamins play an
important role in the longevity of a human being.
Protein,
This is the nutrient that gets most of the hype. Go to any nutritionist and they will suggest
a lot of food items for the proper intake of protein. These include meat, eggs, and some grains.
Protein is the building block of your body. It does not mean just muscles. Whether it is your
bones, muscles, skin, hair or even the cells of your body, everything contains protein. In fact,
protein is responsible for a staggering 16% of the average human’s body weight. Even your
hormones and antibodies are composed of proteins. In other words, it would be very difficult to
live without this nutrient. This begs the question, "What are Proteins made of?" Well, the answer
is simple, they are made up of different types of amino acids. Your body needs protein so that it
can function properly. Therefore, your nutritionists always stress that you have a lot of protein in
your diet, even if you are looking to lose weight.
Fats,
The nutrient that you want to avoid. Well, maybe you should not avoid it so much after
all. Of course, an excessive amount of fats may be very dangerous for our body. Too much fat
can cause problems for our blood pressure levels and heart as well as our digestive and
respiratory systems. So why are we saying you should not avoid fats? Well according to a study
at Harvard Medical School, it was found that fat helps in the absorption of other nutrients. On
top of that, fats play an important role in cell building. If that were not enough to convince you,
the study also showed that fats help to improve your muscle movement. While you might want to
avoid fat because of the high number of calories, it would be better if you ingest it and burn the
calories instead. Additionally, if you can consume fats at a controlled basis and burn calories
them it will decrease the risk of heart diseases. More importantly, you will also have lower
chances of getting Type 2 Diabetes. It has also been speculated that controlled intake of fat
improves brain function.
Minerals,
When we talk about minerals for our body, the first thing that might come to mind is
Calcium. Although this it is not the only one. Not to forget about Iron and Zinc. So, what does
the terrific trio of Calcium, Iron and Zinc do for the body? Calcium is the mineral responsible for
your strong bones. It also helps to transmit nerve signals from one part of the body to another.
Calcium helps to maintain a healthy blood pressure, as well as improve muscle contraction and
relaxation. Similarly, Zinc is your go to mineral when it comes to boosting your healing factor.
Zinc improves your metabolism and strengthens your immune system. It also increases your
resistance against diseases. The last mineral here is Iron, which is responsible for the creation of
your red blood cells. On top of that, Iron also plays an important role in the production of
hormones in your body.
Carbohydrates,
While the world is moving towards a low-carb diet, it still is one of the most important nutrients
for our body. Carbohydrates serves as food for your brain and your central nervous system. For
your brain and your

The five food groups available in Sri Lanka is,

 Cereals
 Pulses & Legumes
 Milk, Meat, Fish, Egg
 Fruits and Vegetables
 Fats and Sugar
 Butter
Olives
Olive oil
Heavy Cream

Milk, Curd, Cheese,

Yougurt
Beans, Peas, chiclc pea,
Legumes
Egg, Fish, Poultry, Meat

Green Leafy Vegetables, Spinach,

Mushrooms, Cabbages, Drumstic,
Pumpkin, Peppers, Tomatoes,
Eggplant, Onions, Carrots
Mango, Banana, Papaya, Watermelon,
Orange, Guava

Brown Rice, Whole Wheat Bread, Whole Wheat

Pasta
Rice Flakes, Kurakkan, Cowpea
Whole Wheat Burn