Why is good nutrition important?
Are you looking for a way to improve your health and wellbeing? Look no further than good nutrition! A balanced diet is essential for a healthy body and mind. In this guide to good nutrition, you’ll discover everything you need to know to eat your way to a healthier life.
To start, good nutrition means consuming a variety of nutrient-dense foods in appropriate portions. These foods should include fruits, vegetables, lean proteins, whole grains, and healthy fats. By eating a variety of foods from each of these groups, you’ll ensure that your body receives all the nutrients it needs to function optimally.
Good nutrition has numerous benefits, including increased energy, improved mood, stronger immune system, and better weight management. It can also reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
By making good nutrition a priority can have a significant impact on your overall health and wellbeing. So let’s explore how to do good nutrition and get on your way to eating your way to a healthier life.
What are macronutrients and why are the important for good nutrition?
Protein:
Protein is an essential macronutrient that is crucial for building and repairing tissues in the body. It is made up of amino acids, which are the building blocks of protein. Consuming sufficient amounts of protein can help with muscle growth, maintenance and repair, and can also help with weight management by reducing cravings and increasing feelings of fullness.
Good sources of protein include lean meats such as chicken and turkey, fish, eggs, and plant-based sources such as beans, lentils, tofu, and tempeh. It’s important to consume a variety of protein sources to ensure you’re getting all the essential amino acids your body needs.
In general, it’s recommended that adults consume at least 0.8 grams of protein per kilogram of body weight per day, although this may vary depending on activity level, age, and other factors.
Proteins are made up of building blocks called amino acids. A complete protein contains all nine essential amino acids that the body can’t produce on its own. Animal-based proteins like meat, fish, eggs, and dairy products are complete proteins. Some plant-based proteins like soy and quinoa are also complete proteins.
On the other hand, incomplete proteins are missing one or more essential amino acids. Most plant-based proteins like beans, lentils, nuts, and grains are incomplete proteins. However, combining incomplete proteins can provide a complete protein profile. For example, beans and rice or peanut butter on whole-grain bread are both combinations of incomplete proteins that form a complete protein profile.
It’s important to note that as long as someone is consuming a balanced diet with a variety of foods, it’s not necessary to obsess over combining proteins at every meal. The body stores amino acids and can use them as needed, so it’s more important to focus on overall protein intake rather than worrying about consuming complete proteins at every meal.
Incorporating protein into each meal and snack can help with maintaining energy levels and keeping you feeling full for longer periods of time. Try adding protein to your breakfast with eggs or Greek yogurt, including a serving of lean protein with your lunch and dinner, and snacking on protein-rich foods such as nuts or cheese.
Complex carbohydrates:
When it comes to complex carbohydrates, vegetables are the star of the show. Aim to fill 1/3 to 1/2 of your plate with a variety of colorful veggies at every meal. Not only are they packed with essential vitamins and minerals, but their high volume and low calorie count make them an excellent choice for keeping you feeling full and satisfied.
To get the most benefits from your vegetable intake, aim to eat a wide range of different types each week. And if fresh produce storage is an issue, don’t worry – frozen vegetables are just as nutritious as their fresh counterparts.
Potatoes, on the other hand, should be consumed in moderation as they are legumes and can be more calorie-dense than other vegetables. Adding a small amount to a plate filled with veggies can be a delicious and balanced option.
When it comes to other complex carbs like rice, pasta, and bread, moderation is key. Opt for wholegrain (brown) varieties whenever possible as they contain more nutrients than their refined (white) counterparts.
Complex carbohydrates are made up of long chains of sugar molecules, which take longer for the body to break down and digest. This results in a slower release of glucose into the bloodstream, providing sustained energy over a longer period of time. Examples of complex carbohydrates include whole grains, legumes, and vegetables.
On the other hand, simple carbohydrates are made up of shorter chains of sugar molecules or just one or two sugar molecules. This makes them easy for the body to quickly break down and digest, leading to a rapid spike in blood sugar levels. This can provide a quick burst of energy, but it is often short-lived and followed by a crash. Examples of simple carbohydrates include table sugar, honey, fruit juice, and candy.
When we consume carbohydrates, our body breaks them down into glucose, which is then used by our cells as a primary source of energy. However, when we consume too many simple carbohydrates, the excess glucose can be stored as fat, leading to weight gain and other health issues over time.
In contrast, complex carbohydrates provide a slower and steadier release of glucose into the bloodstream, which helps to maintain stable blood sugar levels and prevent the excess storage of glucose as fat.
Overall, it is recommended to focus on consuming complex carbohydrates as part of a healthy and balanced diet, while limiting intake of simple carbohydrates.
Fats:
While often associated with weight gain, fats play a crucial role in our overall health. Unlike carbohydrates and protein, which contain 4kcal of energy per gram, fats provide 9kcal per gram. They also aid in the absorption of essential vitamins and minerals. It’s important to note that not all fats are created equal. Aim for monounsaturated or polyunsaturated fats found in plant-based oils and avoid saturated and trans fats. You can easily identify the healthy fats as they do not solidify at room temperature. Incorporating omega-3 fatty acids found in oily fish like salmon and mackerel or in vegetable oils like rapeseed can also benefit heart health. Remember, a balanced diet includes healthy fats in moderation.
Omega-3 and omega-6 are two types of polyunsaturated fats that are essential for our health. Our body cannot make these on its own, so we must get them from our diet. Omega-3s are found in fatty fish, flaxseeds, chia seeds, and walnuts, while omega-6s are found in vegetable oils such as soybean, corn, and safflower oil.
Trans fats are considered the worst type of fat for our health. They are created when liquid vegetable oils are partially hydrogenated, making them more solid and stable. Trans fats raise our bad cholesterol (LDL) levels and lower our good cholesterol (HDL) levels, increasing the risk of heart disease. Trans fats are often found in processed foods, baked goods, and fried foods.
Coconut oil is a popular health food trend, but it is high in saturated fat, which is linked to heart disease. While coconut oil does contain some medium-chain triglycerides, which are easier for our bodies to digest, it should still be consumed in moderation.
Dairy (Protein and Fat):
Dairy is a good source of calcium, which is important for strong bones and teeth. Dairy products include milk, cheese, yoghurt, and butter. However, for some people, consuming dairy products can cause digestive discomfort or other adverse effects.
For those who are lactose intolerant or have a milk allergy, there are non-dairy alternatives available, such as almond milk or soy milk. These products are fortified with calcium to ensure that consumers are still getting the necessary nutrient. It is important to note that non-dairy alternatives may not have the same amount of protein or other nutrients as dairy products, so it is important to read labels and choose products that are fortified with calcium and other necessary nutrients.
For those who can consume dairy products, it is important to choose low-fat or fat-free options. Full-fat dairy products are high in saturated fat, which can contribute to heart disease and other health issues. Choosing low-fat or fat-free options helps to reduce the overall amount of saturated fat in the diet.
It is also important to consume dairy products in moderation as they can be high in calories. Incorporating dairy products into a balanced diet alongside other sources of calcium, such as leafy green vegetables, fortified tofu, and fortified cereals, can help to ensure that the body is getting enough calcium without overconsuming dairy.
What are the effects of imbalanced macronutrients?
Our macronutrients supply us with the building blocks and energy that our bodies require.
Protein is a crucial nutrient for our bodies as it is essential for building and repairing tissues, making enzymes and hormones, and supporting the immune system. A lack of protein in the diet can lead to several adverse effects on our health.
Firstly, a lack of protein can lead to muscle wasting and weakness. This occurs because the body will start breaking down muscle tissue to access the amino acids needed to carry out essential bodily functions when there is not enough protein available from the diet.
Secondly, a lack of protein can lead to slower wound healing, as proteins are crucial for repairing and building new tissues.
Thirdly, a lack of protein can weaken the immune system, as many antibodies and immune system cells are made up of proteins. This can increase the risk of infections and illnesses.
Finally, a lack of protein can lead to changes in the skin, hair, and nails, causing them to become brittle, dry, and prone to breaking.
It is essential to include adequate amounts of protein in the diet to avoid these adverse effects. The recommended daily intake of protein for adults is approximately 0.8 grams per kilogram of body weight. However, this requirement may vary depending on an individual’s age, gender, weight, and level of physical activity.
Carbohydrates provide us with energy. Some people limit their carbohydrate intake, instead of relying on fats for fuel.
A lack of carbohydrates can lead to several adverse effects in the body. Carbohydrates are the primary source of energy for the body and are essential for maintaining normal bodily functions. When the body does not receive enough carbohydrates, it begins to break down stored carbohydrates in the form of glycogen, which can lead to fatigue, weakness, and decreased endurance during physical activities.
If the body continues to lack carbohydrates, it can enter a state of ketosis, where it starts breaking down stored fats to produce energy. While this may seem like a good thing, ketosis can cause a buildup of ketones in the blood, which can lead to a condition called ketoacidosis. This can be dangerous and even life-threatening, especially for people with diabetes.
A lack of carbohydrates can also affect brain function since the brain relies on glucose from carbohydrates as its primary source of fuel. When carbohydrate intake is low, brain function can be impaired, leading to difficulty concentrating, irritability, and even confusion.
It is important to note that while a low-carbohydrate diet may have certain benefits for some people, such as weight loss, it should be done under the guidance of a healthcare professional to ensure adequate nutrient intake and prevent any adverse effects.
A lack of dietary fats can lead to a variety of adverse effects on the body.
Fats are essential for the absorption of fat-soluble vitamins (A, D, E, and K), and a deficiency in these vitamins can result in several health problems. Additionally, a diet low in fats can lead to dry skin, hair, and eyes, as well as a weakened immune system.
Fats also play a critical role in maintaining healthy hormone levels, and a lack of fats in the diet can lead to hormonal imbalances. Furthermore, a low-fat diet can result in a decreased production of bile acids, which can lead to digestive problems such as constipation and bloating.
It’s important to note that while a diet too high in fats can have negative health consequences, such as an increased risk of heart disease, a moderate intake of healthy fats is necessary for optimal health.
What are micronutrients?
Micronutrients are vitamins and minerals that have a wide-ranging function throughout all of the systems and structures in our body. Our bodies need these in small amounts. These are the nutrients that you may neglect and not realise are having an effect on your health. Keeping them balanced is simple if you maintain a balanced diet. Repetitive or limited eating habits can cause deficiencies.
Why are micronutrients important?
Anemia caused by iron deficiency provides a simple example. Anemia is a lack of iron in the blood which can cause you to feel fatigued, cold, and weak. It can lead to shortness of breath and chest pains. These are all symptoms that would have a great impact on the quality of your day-to-day life.
The vitamins and minerals in our bodies all play important roles in the way they function. These may be little roles such as transmitting signals between cells, or big roles such as impacting wound healing. Deficiencies can cause these functions to become interrupted which may have big effects. Multiple deficiencies can cause multiple symptoms which can lead to illnesses that are difficult to diagnose.
What are the micronutrients I need for good nutrition?
Vitamins:
- A – Helps your immune system function; good for skin health; helps vision in dim light.
- B Complex – Helps in blood formation and the creation of red blood cells; helps us release energy from our food; helps maintain a healthy nervous system; promotes skin health.
- C – Protects cells – antioxidant; maintains the health of skin, hair, bones, cartilage and blood vessels; helps us to heal wounds.
- D – Helps absorb calcium and phosphate, important for bone, teeth and muscle health. Aids in lifting seasonal depression.
- E – Aids immune function, promotes skin and eye health.
- K – Important for bone health and blood clotting (wound healing).
Minerals:
- Sodium – Helps with fluid balance in the body and aids in digestion.
- Selenium – Promotes immune system function.
- Potassium – Helps control fluid balance in the body and maintain healthy heart function.
- Magnesium – Helps convert food into energy and regulates the parathyroid glands.
- Manganese – Activates some of the enzymes in the body which help convert food to energy.
- Molybdenum – Activates some of the enzymes in the body which help convert food to energy.
- Phosphorus – Helps maintain strong bones and teeth and helps the body release energy from food.
- Iron – Helps with the creation of red blood cells.
- Iodine – Promotes thyroid function and helps regulate metabolism.
- Copper – Helps produce blood cells.
- Cobalt – Part of Vitamin B12.
- Chromium – Affects how we break down food for energy.
- Zinc – Helps with the production of new cells, wound healing, and the processing of fat, carbohydrates, and protein.
- Calcium – Helps blood to clot, aids in muscle contraction, and maintains healthy bones and teeth.
How do I make sure I get enough nutrients?
The easiest way to balance your nutrition is to eat a diet rich in fresh fruits, vegetables, protein carbohydrates, and fats. Eat a wide variety of fresh foods and try to cook meals from scratch. Processed foods are often low on nutrients, so avoiding them is key. Stay hydrated by drinking two litres of water every day, this will help your body to metabolise all those amazing nutrients.
Think about including as many great sources of nutrition into your day, every day. This will also help you to maintain your weight – see how in our article Lose weight: The basics for sustainable weight loss.