Your Necessary and Basic Nutrients
The Basic Nutrients: Understanding What Fuels Your Body
As a holistic nutritionist, I often remind my clients that health isn’t only about what we eat — but what we eat truly shapes how we feel, think, and function. Understanding what goes into your body is the foundation of good health.
You’ve likely heard of carbs, fats, and protein — the macronutrients. Then there are vitamins and minerals, known as micronutrients. But what about fibre and water? These often-overlooked nutrients are just as essential to our overall balance and vitality.
Let’s explore each one and understand why they matter.
Carbohydrates
Carbohydrates are the body’s primary source of energy. They’re sugars and starches that fuel every cell and tissue.
There are two main types: simple and complex carbohydrates.
Simple carbs — like sugar, white bread, and regular pasta — digest quickly and can cause energy crashes. Complex carbs, on the other hand, digest more slowly and support:
The immune system
Brain and nervous system function
Digestive health
Sustained energy
Your Focus:
Choose complex carbohydrates from whole, unprocessed sources such as:
Quinoa
Brown rice
Vegetables
Whole-grain pasta, bread, and some baked goods
Oats and oatmeal
Fruits
Barley
Read more about carbs or contact me to chat about all that!
Protein
Protein is a key macronutrient that every cell in your body depends on. It helps build and repair tissues, supports hormone and enzyme production, and provides energy when needed.
Protein plays an essential role in:
Growth and repair of muscles, bones, hair, and skin
Producing antibodies and hormones
Fueling cells and tissues
Your Focus:
You can meet your protein needs through a variety of foods, including:
Meat
Poultry (chicken, turkey)
Fish and seafood
Eggs
Dairy products
Beans and legumes
Soy products
Nuts and seeds
Some grains (like quinoa)
Vegetables
If you follow a vegetarian or vegan diet, you can absolutely meet your protein needs with the right combinations of plant-based foods. Read more about protein here. For personalized recommendations or advice on protein powders or some sneaky ways how to incorporate more protein into your diet feel free to contact me directly.
Fats
Fats often get a bad reputation, but healthy fats are vital for optimal health. They provide energy, support brain and hormone function, and help the body absorb fat-soluble vitamins (A, D, E, and K).
Healthy fats — such as monounsaturated and polyunsaturated fats — help with:
Cell growth
Blood clotting and healing
Hormone production
Brain and nervous system function
Reducing inflammation and risk of heart disease
Balancing blood sugar
Your Focus:
Include healthy fats regularly from sources like:
Nuts and seeds
Fatty fish (salmon, sardines, tuna)
Avocado
Cold-pressed oils (olive, flaxseed, avocado oil)
Try to limit trans fats and processed oils whenever possible. Remember: not all fats are equal — choose the ones that nourish. Read more about this topic here or contact me for advice tailored to your needs.
Fibre
Fibre is a type of carbohydrate that the body can’t digest, but it’s crucial for digestive health and more.
There are two types:
Insoluble fibre, which adds bulk to stool and supports regular bowel movements. Found in brown rice, legumes, cauliflower, and spinach.
Soluble fibre, which dissolves in water and helps lower blood sugar and cholesterol. Found in oatmeal, lentils, apples, and blueberries.
A diet rich in both types of fibre can help support:
Heart health
Blood sugar balance
Gut microbiome
Regular elimination
Reduced risk of metabolic and digestive disorders
Your Focus:
Incorporate more fibre by eating:
Vegetables
Whole grains
Legumes and beans
Fruits
Nuts and seeds
Click here if you want to know easiest and sneakiest ways to get more fibre. To read more about fibre? Come this way.
Water
Water is, without a doubt, the most essential nutrient of all. Every cell, organ, and tissue depends on it to function. Even mild dehydration can cause fatigue, headaches, or brain fog.
Water supports the body by:
Flushing out toxins
Transporting nutrients
Preventing constipation
Lubricating joints and tissues
Supporting cognitive function and metabolism
Your Focus:
Choose natural, filtered water whenever possible.
Eat hydrating foods such as cucumbers, watermelon, or leafy greens.
Avoid getting your fluids from sugary drinks, sodas, sweetened coffees, or artificially flavoured beverages.
I don’t recommend drinks with sugar substitutes either — that’s a topic of its own. If you’re curious, ask me for my Sugar Substitutes Handout to learn more. Or simply click here to read more about water and its importance.
Vitamins & Minerals
Vitamins and minerals are micronutrients that play hundreds of roles in the body — from energy production to immune support and cell repair.
They help with:
Strengthening bones and teeth
Supporting brain and nervous system health
Helping the body metabolize proteins and carbohydrates
Boosting immunity and wound healing
Promoting healthy skin and tissues
There are 13 essential vitamins, grouped into:
Fat-soluble vitamins (A, D, E, K)
Water-soluble vitamins (C and the B vitamins)
A balanced, whole-food diet provides most of the vitamins and minerals your body needs. When in doubt, focus on colour and variety — the more natural colours on your plate, the better your nutrient diversity. More about micronutrient you can find here. Let me know if you would like a Personalized Supplement Protocol.
In Summary
A well-rounded diet is about balance and awareness — not perfection.
When you understand what each nutrient does for your body, you naturally start making better choices.
Nourish yourself with real, whole foods, drink clean water, and listen to your body’s signals. Health doesn’t come from restriction, but from understanding and connection.
If you’d like to collaborate, share resources, or create something together, I’d love to hear from you — reach out here.
