Nutrition is a science that studies nutrients and other substances in foods and in the body and the way those nutrients relate to health an disease. Nutrition also explores why you choose the foods you do and the type of diet you eat. Nutrients are nourishing substances in food. They provide energy and promotion of the growth and maintenance of the body. Six classes of nutrients are carbohydrates, fats (sometimes called lipids), protein, vitamins, minerals, and water.

A nutritious diet has four characteristics:

1. Adequate

2. Balanced

3. Moderate

4. Varied

An adequate diet provides enough kcalories, essential nutrients, and fiber to keep you healthy. A moderate diet avoids taking in excessive amounts of kcalories or eating more of one food or food group than recommended. For example, if you consume too many kcalories it will lead to obesity. The concept of moderation allows you to choose appropriate portion sizes of any food as well as to indulge occasionally in high-kcalorie, high fat foods like french fries or ice cream. This may sound simple (eat enough but not too much of the necessary nutrients), but surveys show that most adult Americans find it hard to do.

Before the body can use the nutrients in food, the food must be digested and the nutrients absorbed through the walls of the stomach or intestine into the blood system. People need to choose meals and snacks that are high in nutrients but low to moderate in energy content. Doing so offers important benefits like normal growth and development of children, health promotion for people of all ages, and less risk of chronic diseases.

The intake levels of the following nutrients might be of concern for these groups of people:

* Adults: calcium, potassium, fiber, magnesium, and vitamins A, C, and E.

* Children and Adolescents: calcium, potassium, fiber, magnesium, and vitamin E.

Here is a helpful list of some healthy nutritious foods you can snack on.

1. Toasted Oats Snacks. Try taking a handful of oats to a frying pan and toast them slightly. If you like, you can top off the oats with yogurt, or a fruit spread.

2. Whole Grain Cereals, like toasted oats.

3. Whole Grain or Oatmeal cookies.

4. Whole grain popcorn can be a healthy snack with little or no added salt or butter.

5. Whole grain snack chips, like baked tortilla chips.

6. Snack on ready to eat, whole grain cereals like toasted oat cereal.

7. Oatmeal cookies.

8. Applesauce.