In short:
- Balanced nutrition contains protein, carbohydrates, fats, vitamins and minerals in an optimal ratio.
- The WHO recommends eating at least 400 g of fruit and vegetables a day to prevent chronic disease.
- EFSA recommends that adults get at least 0.83 g of protein per kilogram of body weight per day.
- The foods richest in nutritional value are eggs, fatty fish, legumes, leafy greens and whole grains.
Foods and nutritional value are the foundation of a healthy lifestyle – what we eat directly affects our energy levels, body weight, immune system function and risk of chronic disease. This guide gives an evidence-based overview of the most important nutrients, the most nutrient-rich foods and practical recommendations for putting together a balanced diet.
What are foods and nutritional value, and why do they matter?
Nutritional value describes a food’s chemical composition – which nutrients it contains and how much energy it provides. Nutrients are divided into macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins, minerals). GBD 2017 Diet Collaborators (2019) analyzed data from 195 countries and found that poor diet is linked to nearly one in five deaths worldwide – an estimated 11 million premature deaths a year. This shows just how great the real impact of foods and nutritional value is on public health.
Understanding nutritional value helps you make better-informed choices when grocery shopping and cooking. A good example of a nutrient-rich food is the egg – EGG NUTRITIONAL VALUE gives a detailed overview of what one ordinary egg contains: complete protein, vitamin B12, vitamin D and choline.
What are the main nutrients and what do they do?
Protein – the body’s building blocks
Protein is needed to build and repair muscle tissue, to produce enzymes and hormones, and to support immune function. The European Food Safety Authority (EFSA) recommends that healthy adults get at least 0.83 g of protein per kilogram of body weight per day (EFSA, 2012). For active athletes, the requirement can reach 1.6–2.0 g/kg per day, as the systematic review by Morton et al. (2018) shows. Supplements for athletes explains in depth when and how protein supplements are scientifically justified.
Carbohydrates – the main fuel for the brain and muscles
Carbohydrates are the body’s preferred source of energy, especially for the brain and for muscle work. EFSA recommends that 45–60% of daily energy come from carbohydrates, and that you get at least 25 g of dietary fiber a day (EFSA, 2010). Favor complex carbohydrates: whole grains, legumes, vegetables and fruit, which are absorbed more slowly and do not cause sharp spikes in blood glucose.
Fats – hormones, vitamins and cell membranes
Fat is essential for absorbing the fat-soluble vitamins (A, D, E, K). Unsaturated fatty acids – especially omega-3 (EPA and DHA) – are linked to cardiovascular protection. Mozaffarian (2016) stresses that partially replacing saturated fats with unsaturated fats significantly reduces the risk of cardiovascular events.
Vitamins and minerals – regulators of metabolism
Micronutrients take part in hundreds of enzymatic reactions, regulating everything from hormone levels to bone density. Vitamin D deficiency is widespread in Northern Europe – Estonia’s National Institute for Health Development (TAI) recommends additional vitamin D intake in the winter months. Active people should also pay attention to getting enough calcium, iron, magnesium and zinc.
How does balanced nutrition affect health?
Balanced nutrition reduces the risk of chronic disease, supports a healthy body weight and improves mental wellbeing. GBD 2017 Diet Collaborators (2019) found that the greatest health risks come from excessive sodium intake, a lack of whole grains in the diet and insufficient intake of fruit and vegetables.
The World Health Organization’s recommendations include at least 400 g of fruit and vegetables a day, less than 5 g of salt a day and limiting added sugar to under 10% of daily energy intake.
For athletes, the role of nutrition is especially important – optimal nutritional value supports recovery and performance. Building a training program: the complete guide explains how to coordinate food choices with training load.
Which foods are richest in nutritional value?
The foods with the highest nutritional value to eat every day, according to the research:
Eggs – a complete source of protein, containing vitamin B12, vitamin D, iron and choline. EGG NUTRITIONAL VALUE looks in detail at the egg’s complete amino acid profile and micronutrient content.
Fatty fish (salmon, herring, mackerel) – contains the omega-3 fatty acids EPA and DHA, which have been linked to reduced inflammation and cardiovascular protection (Mozaffarian, 2016).
Legumes (lentils, beans, chickpeas) – a rich plant-based source of protein, high in dietary fiber, iron and folic acid; linked to better glycemic control and gut health.
Leafy greens (spinach, kale, broccoli) – rich in vitamin K, folic acid, calcium and antioxidants.
Whole grains (oats, rye, whole-grain pasta) – GBD 2017 Diet Collaborators (2019) identified low whole-grain intake as one of the biggest diet-related health risks worldwide.
Nuts and seeds – contain unsaturated fats, magnesium, vitamin E and selenium.
How do you put together a balanced diet for everyday life?
A practical guideline is the plate method:
- Half of the plate: vegetables and fruit
- A quarter: whole grains
- A quarter: protein-rich food (fish, meat, eggs, legumes)
Daily quantity targets based on EFSA and WHO recommendations:
- Dietary fiber: ≥ 25 g per day (EFSA, 2010)
- Water: ≥ 1.5 liters per day
- Salt: < 5 g per day
- Added sugar: < 10% of total energy
The National Institute for Health Development (TAI) food composition database is a free online tool for checking the exact nutritional value of any food – useful both for everyday eaters and for athletes who want to track their macronutrient intake more precisely.
References
- GBD 2017 Diet Collaborators (2019). Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet, 393(10184):1958–1972. PMID: 30954305
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific Opinion on Dietary Reference Values for protein. EFSA Journal, 10(2):2557. DOI: 10.2903/j.efsa.2012.2557
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal, 8(3):1462. DOI: 10.2903/j.efsa.2010.1462
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6):376–384. PMID: 28698222
- Mozaffarian D (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Circulation, 133(2):187–225. PMID: 26746178
Frequently asked questions
What is nutritional value and why does it matter?
Nutritional value describes what a food is made of – how much protein, carbohydrate, fat, vitamins, minerals and energy it contains. Knowing the nutritional value of foods helps you choose ones that support your health, help prevent chronic diseases and give your body all the nutrients it needs.
How much protein should you eat per day?
EFSA recommends that adults get at least 0.83 g of protein per kilogram of body weight per day. People who train actively may need up to 1.6–2.0 g/kg per day to support muscle growth and recovery.
Is fat harmful, and should you avoid it?
Fats are essential for the body – they help you absorb vitamins A, D, E and K and are the basis for hormone production. The harmful ones are mainly trans fats and excessive intake of saturated fat. Unsaturated fats (olive oil, fatty fish, nuts) are good for the heart and there is no need to fear them.
Which foods are the most nutrient-rich?
The foods that stand out for their nutritional value are eggs, fatty fish (salmon, herring), leafy greens (spinach, kale), legumes (lentils, beans), whole grains (oats, rye), and nuts and seeds. They are densely packed with high-quality protein, minerals, vitamins and healthy fats.
How can you check your daily nutrient intake?
The TAI food composition database lets you check the nutritional value of any food for free. A handy practical guideline is the plate method: half the plate vegetables and fruit, a quarter whole grains and a quarter protein-rich food. EFSA recommends at least 25 g of dietary fiber per day.
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