Why Nutrition Matters
Food is medicine. What you eat directly impacts your energy, mood, health, and longevity. Good nutrition provides the building blocks for every cell in your body and fuels the processes that keep you alive and thriving.
The Three Macronutrients
Protein
Proteins are amino acids that build and repair tissue, make enzymes and hormones, and support immune function.
- Daily Needs: ~0.8-1g per pound of body weight (depending on activity)
- Functions: Muscle building, repair, enzyme production, hormone regulation
- Sources: Poultry, fish, eggs, beans, legumes, nuts, seeds, dairy
- Timing: Distribute throughout day for consistent muscle protein synthesis
Carbohydrates
Carbs are your primary energy source and fuel for brain and muscles.
- Types: Complex (whole grains, vegetables, legumes) vs. simple (refined sugars)
- Functions: Energy for activity, brain fuel, fiber for digestion
- Recommendation: 40-65% of daily calories from complex carbs
- Best Sources: Oats, brown rice, sweet potatoes, fruits, vegetables, beans
Fats
Healthy fats are essential for hormone production, brain health, and nutrient absorption.
- Types: Monounsaturated (olive oil, avocados), polyunsaturated (fish, nuts), saturated (moderate amounts)
- Functions: Hormone production, inflammation regulation, brain health, nutrient absorption
- Recommendation: 20-35% of daily calories from healthy fats
- Best Sources: Olive oil, fish, avocados, nuts, seeds, nut butters
Important Micronutrients
| Nutrient |
Key Functions |
Best Sources |
| Vitamin D |
Bone health, immune function, mood regulation |
Sunlight, fatty fish, egg yolks, fortified dairy |
| Iron |
Oxygen transport, energy production |
Red meat, spinach, beans, fortified cereals |
| Calcium |
Bone strength, muscle function, nerve transmission |
Dairy, leafy greens, fortified plant milks, almonds |
| Magnesium |
Muscle relaxation, energy production, sleep quality |
Spinach, pumpkin seeds, almonds, dark chocolate |
| Potassium |
Blood pressure regulation, muscle function |
Bananas, sweet potatoes, spinach, beans |
| B Vitamins |
Energy production, brain function, cell repair |
Whole grains, poultry, eggs, leafy greens |
Building a Balanced Plate
The Plate Model (Visual Guide):
½ plate: Vegetables and fruits (variety of colors)
¼ plate: Protein (poultry, fish, beans, eggs)
¼ plate: Whole grains or starchy vegetables
Side: Healthy fat source (olive oil, avocado, nuts)
Beverage: Water, unsweetened tea, or coffee
Principles of Healthy Eating
1. Whole Foods Over Processed
Whole foods provide more nutrients with less added sugar, sodium, and artificial ingredients. Choose foods with minimal processing when possible.
2. Variety and Color
Different colored foods contain different phytonutrients and antioxidants. Aim for a rainbow of foods daily to maximize nutrients.
3. Adequate Hydration
Water is essential for digestion, nutrient transport, temperature regulation, and joint lubrication. Most people benefit from 8-10 cups daily, more if exercising.
4. Portion Control
Even healthy foods can contribute to weight gain if consumed in excess. Use hunger and fullness cues, not just portion sizes.
5. Limit Added Sugars
While whole fruit sugars are fine, added sugars from beverages, desserts, and processed foods can contribute to obesity and disease. Aim for less than 25-36g daily.
6. Choose Healthy Fats
Include sources of omega-3 fatty acids (fish, flax, walnuts) and monounsaturated fats (olive oil, avocados) while limiting trans fats and excessive saturated fat.
Practical Healthy Eating Tips
- Meal prep: Prepare healthy meals in advance to avoid unhealthy quick choices
- Eat slowly: Takes 20 minutes for satiety hormones to register, slower eating aids digestion
- Plan grocery shopping: Shop with list, don't shop when hungry
- Cook at home: Restaurant and processed foods are higher in sodium, sugar, and calories
- Include favorite foods: Balance eating helps maintain habits long-term
- Read labels: Check serving sizes, ingredients, sodium, sugar, fiber content
- Stay flexible: Occasional indulgences maintain adherence to healthy eating
- Don't skip meals: Results in overeating later and energy crashes
Special Nutrition Considerations
Athletes and Active People
- Increased protein needs (1.2-2g per kg body weight)
- Adequate carbs for energy and recovery
- Timing: Protein and carbs within 1-2 hours post-exercise
- Electrolyte balance for hydration
Older Adults
- Higher protein needs benefit bone and muscle maintenance
- Adequate vitamin D and calcium for bone health
- Nutrient-dense foods because calorie needs may be lower
- May need supplementation depending on diet
Vegetarians/Vegans
- Complete proteins combining grains and legumes
- B12 supplementation (not readily available in plants)
- Iron from plant sources with vitamin C for absorption
- Omega-3s from plant sources or supplementation
Common Nutrition Myths Debunked
- Myth: Carbs make you fat. Reality: Excess calories make you gain weight; whole grain carbs are nutritious
- Myth: Fat is bad. Reality: Healthy fats are essential; limit certain types
- Myth: Eating after 8pm stores as fat. Reality: Total daily calories matter more than timing
- Myth: You need supplements. Reality: Most nutrients come from food; some may need supplementation
Key Takeaways
- Balanced nutrition includes all macronutrients in appropriate proportions
- Whole foods provide superior nutrition vs. processed alternatives
- Variety of colorful foods ensures diverse nutrient intake
- Hydration is as important as food
- Sustainability beats perfection in meal planning
- Individual needs vary; personal nutrition plans may help
- Registered Dietitians provide evidence-based guidance