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You’ll also get about 27 grams of fiber. November 4, Although protein is an essential part of your diet, this is also only needed in moderation. They’re also good sources of a range of vitamins and minerals. If you wish to use oil, try cooking sprays or apply oil with a pastry brush. Home Guides HIV and your quality of life Diet: a balanced diet and your health Guides Diet: a balanced diet and your health A healthy diet is good for your physical and mental health. Macronutrients: calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat. Choose canned varieties of fruit packed in water or in its own juice. Soluble fibre changes how other nutrients are absorbed in the digestive system. It also has about 34 grams of fiber. You can eat small amounts of unsaturated oils and spreads.