Nutrition
Nurturing our health can significantly benefit from the foods we choose to eat. Amid numerous diet trends, it can be a challenge to identify what truly benefits us. Our attention is often pulled in various directions—family, work, school, finances, digital distractions, and social engagements—sometimes leading us to overlook our nutritional needs.
If you’re starting a New Year’s resolution, it can be intimidating to start. However, this information-rich era offers a unique chance to embrace a healthier, more satisfying lifestyle, though often, our digital queries may not reflect this pursuit. Here’s a simplified take on nutrition.
Essential to our well-being are the hidden treasures in our food: macronutrients, micronutrients, and minerals. Macronutrients include carbohydrates, proteins, and fats.
Micronutrients consist of vitamins and minerals, derived from natural elements, and vary in proportion across different foods. Understanding their presence in foods helps ensure we meet our body’s recommended daily values.

Proteins
Proteins form the foundation of many body cells, particularly in muscles, and represent a significant portion of our body mass after water. Sources include meat, fish, eggs, dairy, and plant-based options like beans, peas, nuts, and seeds.
The food industry has recently expanded its offerings of protein supplements, available in powders, shakes, or bars, catering to everyday nutritional needs. The amount of protein required varies by gender, activity level, and age.
Carbohydrates
Carbohydrates are a major energy source, found in various forms such as sugars, starches, and fibers. While sugars enhance flavor without nutritional benefits, starches provide some nutrients. Fibers, important for digestive health and cholesterol management, are categorized as soluble or insoluble.
Carbs are further divided into simple and complex, with the former providing quick energy and the latter offering sustained fuel due to slower metabolism.
Fats
Fats play a crucial role in our diet. Notably, the brain is rich in fats, with omega-3 fatty acids supporting brain health. Beneficial fats are typically found in vegetables, nuts, fish, and whole eggs, with vegetable-based oils like olive oil and avocado oil considered “good fats” because unsaturated fats can help reduce “bad” (LDL) cholesterol.
Conversely, hydrogenated oils and trans fats, offering no nutritional value, contribute to higher levels of “bad” cholesterol. The role of animal fats is mixed, with diets like Keto promoting high fat intake for energy through ketosis.
Water
Comprising 50-60% of our body, water is essential. Insufficient intake can lead to dehydration, affecting vital organ functions. Water is continuously lost through breath, sweat, and other bodily functions, necessitating regular replenishment.
Typically, 80% of our hydration comes from drinks and 20% from food. A general guideline is to drink half your body weight in ounces daily—for example, a 150-pound individual should aim for 75 ounces of water.
Vitamins
Our bodies require 13 essential vitamins, including vitamins A, B (eight types), C, D, E, and K. Deficiencies can lead to health issues, as historically shown with vitamin C and scurvy. Minerals like calcium, magnesium, and potassium, among others, are also vital, with additional trace minerals necessary in smaller amounts.
A varied diet, possibly supplemented, is recommended to meet these nutritional needs, which vary by individual factors such as gender, age, and activity level.
Calories
Understanding calorie intake is crucial for maintaining weight, as we should aim to consume as many calories as we expend. Tools like My Fitness Pal can help track calories, nutrition, and activity levels.
Bottom Line
Ultimately, the essence of good nutrition is to hydrate and maintain a balanced diet that supports your lifestyle. Consider supplements to meet the nutritional demands of modern living, ensuring they are from trusted sources.