In the craziness that is life, maintaining a balanced and nutritious diet often takes a backseat to other priorities. However, understanding the fundamentals of nutrition can dramatically improve overall well-being. Let’s dive into the basics that will change the way you approach your meals.

Calories

The most basic cornerstone of nutrition is the concept of calories. Simply put, calories are units of energy derived from the food we put into our bodies. Balancing the calories you intake with those you expend (through exercise, or just basic daily function) is key to managing your weight. If you are eating too many calories, you may gain weight, and by under-eating, you may lose weight. Our body naturally burns many calories throughout the day to maintain normal body functions, but how fast your body burns through calories can be affected by age, weight, gender, and activity level. If you aren’t sure how to start, there are many helpful calorie counting tools available, or you should always reach out to a professional if you are concerned. However, it’s important to note that not all calories are created equal. This is where macronutrients and micronutrients come into play.

Macronutrients

Macronutrients, which include carbohydrates, proteins, and fats, are the 3 building blocks of our diet. Carbs are the body’s primary source of energy, proteins support muscle growth and repair, while fats play a crucial role in hormone production and nutrient absorption. Striking the right balance of these macros is essential for optimal health, but may vary based on your body’s specific needs and goals. You can find additional information about the macronutrients here.

Proteins, in particular, deserve a spotlight. Building your meals around a protein source can have transformative effects on your overall health. Not only does it keep you feeling full and satisfied, but it also supports muscle maintenance, aids in weight management, and contributes to a strong immune system. It helps to plan your meals around a protein source, then add sides of veggies, fruits and healthy carbs.

Micronutrients

Most of us have heard the saying “eat a rainbow of fruits and vegetables”, but it really can be a game-changer. These vibrant foods are packed with micronutrients—essential vitamins and minerals that our bodies need in smaller quantities but typically only gets from food and many can’t be naturally produced in our bodies. Fruits and vegetables are the main provider of many vital nutrients but also deliver antioxidants that combat oxidative stress, promoting a healthier, more resilient body. A large portion of vegetables and fruits every day will change your body from the inside out. 

On the flip side, processed foods are often loaded with empty calories, excessive sugars, and unhealthy fats with very few (basically none) health benefits. Steering clear of these nutritionally deficient choices is huge for maintaining long-term well-being. The majority of your calories every day should be derived from whole foods. Whole foods are foods that mostly remain in their original state (apples, salmon, etc.) and therefore are minimally processed. Opting for whole, unprocessed foods ensures that you receive the maximum nutritional benefits from your meals.

Portion Size

It’s not just about what you eat but how much you eat that matters. This goes back to the concept of the calories that you put into your body, being equivalent to the calories you burn in a day. Portion control plays a pivotal role in maintaining a healthy weight and ensuring that you get the right balance of nutrients. Oversized portions can lead to overconsumption of calories, even if the food is nutritious. A helpful way to start paying attention is to listen to your body’s hunger and fullness cues. Eating slowly, savoring each bite, and noticing your body’s signals can prevent overeating. Additionally, using smaller plates, bowls, and utensils can create the illusion of a fuller plate, encouraging moderation. By being mindful of portion sizes, you can enjoy a variety of foods while still meeting your nutritional needs, contributing to a more sustainable and enjoyable approach to eating.

To wrap it all up, understanding these key basics of nutrition can empower you to make informed choices that can positively impact your health. From mindful calorie management to prioritizing macronutrients, especially protein, embracing a colorful array of fruits and vegetables while avoiding processed foods and keeping your portions in check—these simple changes can absolutely transform the way you eat and, more importantly, how you feel.

Nutrition Sources:

Harvard T.H. Chan School of Public Health. (2022). “The Nutrition Source.”

Mayo Clinic. (2022). “Nutrition Basics.”

American Heart Association. (2022). “Understanding Food Nutrition Labels.”

National Institute on Aging. (2022). “Making Healthy Food Choices.”