Food is easy but nutrition is hard. We all love to eat, but sometimes it is not always apparent to us what food really means, its purpose in the body, and why nutrition is important. Nutrition terminology can seem foreign and we always seem to end up with more questions than answers. To help simplify basic nutrition concepts, we have made a resource for the building blocks of nutrition.
What is Nutrition?
Nutrition is how food influences the body and health. Food is absolutely essential for life because it provides the body with the necessary nutrients that are required for normal body functioning. Think of the body as a series of thousands of engines in which specific fuels in the form of nutrients are required to run these engines. If the engines are not given the right types of fuel, they will not function properly just as eating the wrong kinds of food will result in health problems. Let’s break down the different nutrients that food has to offer.
What are Macronutrients?
Macronutrients are the nutrients that the body uses in the largest amounts. The three macronutrients are proteins, carbohydrates, and fats. Each macronutrients has its special function in the body. Let’s examine each macronutrient further.
- Proteins – Proteins are large molecules made from building blocks called amino acids. There are 23 amino acids, 9 of which are essential amino acids meaning they cannot be created inside the body like all the other amino acids. Some foods, such as animal-based products (meat, dairy, fish, poultry, and eggs) are considered complete protein sources because they contain all 9 essential amino acids. Most plant-based foods (fruits, vegetables, grains, nuts, and seeds) are incomplete proteins because they do not contain all 9 essential amino acids. Protein is present in every cell of the body and is therefore necessary for a wide variety of functions from bone and muscle growth to immune protection, and skin repair.
- Carbohydrates – Carbohydrates are the preferred fuel for the body. Long carbohydrate molecules are eventually broken down in the body into glucose, a sugar that is carried in the blood to all of the body’s cells to use for energy. There are two main types of carbohydrates: complex (vegetables, legumes, whole grains) and simple (fruits, milk processed foods). Complex carbohydrates have much longer molecular structures that enable them to be digested slower and provide lasting energy in the body. Simple carbohydrates have shorter structures and are digested fast, spiking blood sugar much higher than complex carbohydrates. Because the body requires constant fuel even at rest, carbohydrates are vital for movement, maintaining a proper body temperature, digestion, and keeping the heart beating.
- Fats – Also known as lipids, fats are an essential nutrient. The two most common types of fats are unsaturated and saturated fats. Fats that are solid at room temperature (animal fats such as butter and cheese) most likely contain saturated fats which have been proposed to be a risk factor for heart disease. Fats that are liquid at room temperature (plant oils) contain unsaturated fats which are associated with beneficial health effects. Every single cell in the body requires fats to maintain their structure. Fats play a role in long term energy storage, hormone production, and the absorption of certain vitamins into the bloodstream.
What are Micronutrients?
Micronutrients are nutrients that are required in smaller amounts in the body but that does not make them any less important. Let’s take a closer look at the two micronutrients vitamins and minerals.
- Vitamins – Vitamins are organic molecules that are essential for life and must be consumed through the diet since they cannot be made in the body. Vitamins are classified into two groups: water-soluble and fat-soluble vitamins. Water soluble vitamins (Vitamin C and the B vitamins) are easily dissolved in water and are readily absorbed and removed from the body. Fat-soluble vitamins (Vitamins A, D, E, and K) are absorbed with the help of fats and are stored in the body for future use. Vitamins are needed for all kinds of bodily functions, each one serving a different purpose.
- Minerals – Minerals are naturally occurring chemical elements that are vital nutrients for life. The major minerals that the body requires are calcium, phosphorus, potassium, sodium, sulfur, chlorine, and magnesium. The trace minerals used by the body include zinc, copper, iron, iodine, manganese, molybdenum, and selenium. Some even classify minerals into an ultratrace category which includes elements such as boron and chromium. Each mineral has its own unique job in the body, many of which have multiple functions.
What are Phytonutrients?
Phytonutrients are simply chemicals produced by plants. Phytonutrients are not essential nutrients but they have been proposed to have beneficial health effects such as helping prevent chronic diseases and cancer. Foods that contain phytonutrients are plant-derived such as fruits, vegetables, grains, beans, nuts, and seeds.
What are Electrolytes?
Electrolytes are elements that have a natural positive or negative charge when they are dissolved in water. The major minerals calcium, potassium, sodium, and chlorine are considered electrolytes. Electrolytes are important because they help maintain the proper fluid and pH balance in the body. Dehydration and muscle cramping can result from low electrolyte levels.
What are Antioxidants?
Antioxidants are chemicals that prevent oxidation in the body, which is a reaction that results in damaged cells. Certain vitamins and minerals have antioxidant properties such as vitamin E and selenium. Some phytonutrients also have antioxidant properties. The best food sources of antioxidants are fruits and vegetables.
What are Probiotics and Prebiotics?
Both probiotics and prebiotics both function in gut health and can be provided through the diet. Gut health is important because it ensures that all the nutrients consumed through food are being properly digested and absorbed in the body.
- Probiotics – Probiotics are beneficial live bacteria that help maintain a healthy gut. Probiotics are found in dairy products such as yogurt and cheese as well as fermented foods like kimchi and kombucha.
- Prebiotics – Prebiotics are the food that feeds the live bacteria. Prebiotics are found in high fiber foods such as fruits, vegetables, and legumes. The human body is unable to digest prebiotic fiber, but the bacteria in the gut loves to feed on it and can digest it well.
How Does Nutrition Help with Health?
Nutrition is closely related to health, being a critical part of normal growth and development. Think of nutrients as building blocks for the body. Protein serves as a building block for skin and blood while calcium builds bone. Fats are the building block for all the cells in the body as they are an integral part of the cell membrane. Without the help of nutrients, the body’s normal functioning would spiral into disaster. Certain nutrients can even treat health issues such as iron for anemia, iodine for thyroid function, and protein for wound healing.
What is a Nutritional Deficiency?
A nutritional deficiency is when the body is not receiving adequate amounts of a certain nutrient due to an unbalanced diet or an underlying medical condition. When an individual has a nutritional deficiency, physical symptoms can manifest and health issues may result. The most common deficiencies are with vitamins, primarily vitamin D and the B vitamins, and minerals such as calcium and iron. There are specific amounts of each nutrient that an individual should be meeting on a daily basis depending on age and condition which can be found in the Dietary Guidelines for Americans 2020-2025.
What are Nutrition Supplements?
Nutrition supplements are an additional product that is added to the diet. For example, taking a multivitamin pill every morning is considered a supplement. Some people choose to take nutrition supplements for personal reasons while others use them to treat health conditions. Nutrition supplements can come in a variety of forms such as kid-friendly gummy, pills or capsules, chewable or dissolvable tablets, powders such as protein powder, liquids, and even injections. Consumers must be cautious when taking nutritional supplements as they are not regulated by the FDA as drugs are even though many can have similar effects to medications.
What is a Healthy Diet?
Unfortunately, there is not just one simple answer to this question. A healthy diet will look different for everyone since we all have our specific food likes and dislikes, cultural diet influences, and nutrient digestion and absorption varies from person to person. However, it can be agreed that a healthy diet is nutritionally sound. Some important principles of a healthy diet are as follows:
- Balance – Having a balanced diet means having the proper portion sizes and proportions of macronutrients. Everyone will have different nutritional needs depending on their personal goals but the average person needs about 2,000 calories per day. A balanced diet will help ensure that all nutritional needs are met daily.
- Variety – Food diversity is important for a nutritionally sound diet. The phrase, “eat a rainbow” can literally be put into practice as combining different fruits, vegetables, proteins, fats, and grains can result in a highly nutritious and colorful meal.
- Moderation – There is little enjoyment in food without a little bit of indulgence. Everything in moderation is true when it comes to a nutritious diet. Processed foods high in sugar, salt, and saturated fats may not be healthy if eaten constantly, but a limited amount of these types of foods is healthy for the soul.
