First, what is Nutrition? Nutrition is the science that studies how nutrients and compounds in foods nourish and affect body functions and health. Basically, how the body responds to the food that we eat. Nutrients are the chemical compounds in food that provide fuel for energy, growth, maintenance, and to regulate body processes.
Nutrients are broken down into two categories: macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large amounts. Micronutrients is what the body needs on a smaller scale.
Macronutrients are carbohydrates, fats, and proteins. These three nutrients are the sources of energy for the body, and helps with growth, maintenance, support, structure, and regulate processes.
Protein is made from amino acids. Amino acids are the building blocks of protein and protein is the building blocks for lean muscle mass. One gram of protein is equal to four calories, and that refers to the amount of energy that gram gives.
The functions of protein is to build lean muscle mass, maintain fluid balance, acid/base balance, immune function, and energy yielding. The main function of protein is to build muscle though. Protein is mainly found in animal products such as chicken, beef, and eggs, but is also found in various nuts, and vegetables. It is recommended that protein should make up 10-35% of your diet, but that can change depending on your goals.
Fats are also known as lipids, and can be broken down into three types: Saturated fat (bad fat), Unsaturated fat (good fat), and trans fat (very bad fat). Fat has important functions such as long term energy storage, insulation, transport of proteins in blood, and hormone regulation. Fats are nine calories per gram and is recommended to make up about 30% of your diet.
Saturated Fat is solid at room temperature, and from a more scientific view, it has no double bonds between carbon molecules. Saturated fats are found mainly in animal products.
Unsaturated fat is broken down into polyunsaturated and monounsaturated fats and are liquid at room temperature. Unsaturated fats are foods like olive oil. Unsaturated fats help to lower bad cholesterol levels (LDL).
Trans fat are fats that are man made to mimic saturated fat. They are solid at room temperature, and last longer. Examples of Trans fat is vegetable oils, and lard. It is cheap to buy, but it can increase bad cholesterol (LDL).
Carbohydrates are from monosaccharides and disaccharides, and the main function of carbs is to provide energy. Carbohydrates are the bodies main source of fuel and energy for brain function, physical activity, and bodily functions.
Carbohydrates have two categories: simple and complex. Simple carbs are made up of sugary products such as poptarts and candy, and are digest relatively quick for immediate energy. Complex carbs are slower digesting and are foods like oatmeal and pasta for more long term energy. They will also make you feel more full, and have more nutritional value. Carbohydrates should typically be 45-60% of your diet.
Micronutrients are the vitamins and minerals that your body needs. With a well balanced diet and large varied of foods, you will have no problem consuming the vitamins and minerals you need in a day. Examples of vitamins are A, C, D, Thiamine, and Riboflavin. Examples of minerals is iron, Calcium, magnesium, and potassium.
The key to a healthy diet is to eat well balanced meals, with a large variety of foods throughout the week.
Summary:
- Macronutrients = Carbohydrates (4 cals/gram), Protein (4 cals/gram), Fats (9 cals/gram).
- Micronutrients = Vitamins and minerals
- You want to consume more complex carbs, and unsaturated fats
- Consume less simple carbs, trans fat, and saturated fats
- Eat a large varied of foods, and well balanced meals
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