Nutrition Basics

To function properly, your body must have the correct combination of macro (carbs, proteins, and fats) and micronutrients. Macronutrients are the nutrients that your body needs in larger portions to provide fuel for the body and to maintain good function of all our bodily systems. Each macronutrient has a different function and is used by the body differently. Micronutrients are nutrients that you body needs in smaller portions compared to macronutrients, but also support proper function of various systems throughout the body, and enable us to maintain good health. 

Carbohydrates. They are the primary source of ammunition in your diet. 1 gram of carbohydrates equals 4 calories. The body uses carbohydrates to create glucose which can be used immediately for energy or stored in your body for later. Excess glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates. Higher intensities of exercise and physical activity utilize carbohydrates as their primary fuel source. This is especially true for strength training, sprints, and high intensity interval training.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat. 1 gram of protein is equal to 4 calories.

Proteins can come from both plant and animal sources, and are composed of molecules known as amino acids.  Amino acids are divided into 2 groups, essential amino acids and nonessential amino acids. Essential amino acids must be consumed from the food we eat, and nonessential amino aids are synthesized by the body. Sufficient protein intake is essential to muscle growth and maintenance. 

Fat. Fat is the most plentiful source of energy in the body. 1 gram of fat is equal to 9 calories, which is twice as much carbs or protein per gram. Fat comes in both saturated and unsaturated forms. Saturated fat is associated with an increase risk of health problems. Unsaturated fat, which is typically found in vegetable oils, like olive oils has a variety of health benefits such as lowering blood pressure and total cholesterol levels.  

Vitamins. Vitamins are considered micronutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can help prevent disease. 

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are other micronutrients your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt (sodium) is one final nutrient your body requires, however excess salt intake may lead to high blood pressure. 

Creating a Balanced Diet

There a basic guidelines you should follow to create a well balanced, nutritional diet. At the foundation of almost any good diet is focus on fruits and vegetables. It's a good starting point to try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week. 

Most of the fats you consume should be in the form of unsaturated fats, as saturated fats are not ideal for good health. Meat and poultry products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid. 

The Dietary Guidelines for Americans recommends the following:

1. Focus on whole fruits and vary your vegetable selection. Half your plate should be fruits a veggies. 

2. Make half of your grains whole grains (brown rice, whole oats, Quinoa etc.)

3. Vary your proteins.

4. For dairy consumers, move to low-fat or fat free dairy milk or yogurt.

5. Limit your sugars by consuming foods and beverages with less added sugars, saturated fat, and sodium. 

While ideal macronutrient composition will vary from person to person, general recommendations are as follows:

1. Carbohydrates: 45-65%

2. Fats: 25-35%

3. Protein: 10-30%

Again, these recommendations will vary from person to person. Depending on the person and their lifestyle or performance goals, some categories may be higher or lower. For example, an athlete who is training for a sport is likely to follow a higher protein/low-fat diet. So their dietary composition may look like Carbs 50-55% Protein 30-35%, and Fats 20%. The key is that they are providing their body with enough calories to maintain proper function, and the minimum necessary amounts of each macronutrient category for overall health. 

For a more detailed look into creating a balanced diet, refer to our 7 Steps for Healthy Eating guide. 

Key Takeaways

1. Your body needs a variety of macronutrients and micronutrients to function properly. 

2. Good health and weight loss is not limited to the simple concept of calories in and calories out, but you must ensure you are consuming quality calories from quality food. 

3. Consuming more fruits and veggies on a regular basis is a key step in the right direction of a healthy diet.