Your Necessary and Basic Nutrients
With the emphasis on being a holistic nutritionist, I must note, that not everything is completely about what we eat, however, it is an enormous part of our lives, so in my opinion everyone should know what they put into their bodies. Certainly, you have heard about carbs, fats, and protein. Those are macronutrients. Then we hear lots about vitamins, and minerals, which are micronutrients. How about fiber and water? We will go over those as well as their importance as macronutrients. Make notes as you go over this and ask me anything directly by email!
The Basics
Carbohydrates............................1
Protein ........................................4
Fats ..............................................6
Fibre ............................................9
Water ........................................10
Vitamins and Minerals............ 11
Your Carbs – A.K.A. Carbohydrates
Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. In certain conditions, it is recommended to limit the intake of simple carbohydrates, such as sugar, certain white bread, and pasta. However, the body needs complex carbohydrates to support the following:
• the immune system
• brain function
• the nervous system
• energy to perform
• digestive function
YOUR FOCUS
The following foods contain complex carbohydrates:
• quinoa
• brown rice
• vegetables
• whole grain pasta, bread, and other baked goods
• oats and oatmeal
• fruits
• barley
Your Protein
Protein is a macronutrient that every cell in the body needs to function properly. Proteins carry out a variety of functions, including:
• growth and development of muscles, bones, hair, and skin
• forming antibodies, hormones, and other essential substances
• serving as a fuel source for cells and tissues when needed
YOUR FOCUS
A person can take in proteins through their diet. The following foods are good sources of protein:
• red meats (limit their use and choose grass-fed)
• poultry, including chicken and turkey
• fish and other seafood
• beans and legumes
• eggs
• dairy products
• soy
• nuts
• some grains, including quinoa
• vegetables
Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can absorb protein from various plant products. For more details about how to get enough protein on vegetarian and vegan diets or recommendations for protein powders, contact me directly.
Your Fats
We often associate high-fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry a range of functions. It is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats, and be aware of saturated and trans fats.
Healthful fats help with the following functions:
• cell growth
• blood clotting
• building new cells
• reducing the risk of heart disease and type 2 diabetes
• muscle movement
• balance blood sugar
• brain functioning
• mineral and vitamin absorption
• hormone production
• immune function
YOUR FOCUS
A person can find healthful fats in several foods, including:
• nuts
• fish, such as salmon, sardines and tuna
• some vegetable oils
• seeds
Your Fiber
There are two types of fiber: insoluble and soluble. Both types of fiber can benefit health. Insoluble fiber does not dissolve in water, and this helps food pass through the digestive system. Insoluble fiber can help promote regular bowel movements. Foods such as brown rice, legumes, cauliflower, and spinach contain insoluble fiber. Soluble fiber does dissolve in water. This type of fiber can help lower blood sugar levels and reduce bad cholesterol. Foods such as oatmeal, lentils, blueberries, and apples contain soluble fiber. Both types of fiber can help with bowel regularity, but they may also provide health benefits for people who have or have a risk of developing the following conditions:
• heart disease
• metabolic syndrome
• type 2 diabetes
• diverticulitis
YOUR FOCUS
Many foods contain fiber, here are good sources:
• vegetables
• whole grains
• legumes
• fruits
• nuts
Your Hydration
Water is probably the most important essential nutrient that a person needs. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function.
Water helps with several functions, including:
• flushing toxins out
• shock absorption
• transporting nutrients
• preventing constipation
• lubrication
• hydration
The best water is consuming natural, preferably filtered from the tap or a fresh spring. Also, a person can get extra water by consuming fruits or vegetables that contain a large amount of water, but bear in mind that fructose in fruit is sugar and in certain conditions consuming large amounts of fruit is not recommended. Ideally, we definitely would like to avoid getting our water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, sodas, lemonade, and fruit juices. I can’t recommend anything with sugar substitutes either, that is a whole other topic. Ask me about the sugar substitutes handout if you are interested.
Your Micronutrients A.K.A. Minerals & Vitamins
Vitamins are micronutrients that offer a range of health benefits, including:
• boosting the immune system
• helping prevent or delay certain cancers, such as prostate cancer
• strengthening teeth and bones
• aiding calcium absorption
• maintaining healthy skin
• helping the body metabolize proteins and carbs
• supporting healthy blood
• aiding brain and nervous system functioning
There are 13 essential vitamins that nutritionists divide into two groups: fat-soluble and water-soluble.
SOURCES
https://www.nia.nih.gov/health/healthy-eating-you-age-know-your-food-groups
https://www.who.int/
https://www.helpguide.org/harvard/vitamins-and-minerals.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-
sodium-should-i-eat-per-day
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL
_Protein_March2020.pdf
https://www.medicalnewstoday.com/articles/196279#summary
https://www.canada.ca/en/health-canada/services/publications/food-nutrition/sodium-
reduced-targets-2020-2025.html
