Nutrition is the foundation of health, and understanding its basics is crucial. This section covers essential nutrients, energy balance, and the importance of nutrient-dense foods. It's all about fueling your body right and maintaining a healthy weight.

Dive into macronutrients, micronutrients, and their sources. Learn how to read nutrition labels and make smart food choices. This knowledge will help you build a balanced diet and set the stage for deeper nutritional concepts.

Essential nutrients and their sources

Macronutrients and micronutrients

• Macronutrients (carbohydrates, proteins, and fats) provide energy and are required in larger amounts
• Micronutrients (vitamins and minerals) are needed in smaller quantities but are essential for various bodily functions
• Macronutrients and micronutrients work together to support optimal health and well-being
• Deficiencies in either macronutrients or micronutrients can lead to health problems (malnutrition, anemia)

Carbohydrates, proteins, and fats

• Carbohydrates are the primary energy source for the body
  • Complex carbohydrates found in whole grains, fruits, and vegetables provide sustained energy and fiber
  • Simple carbohydrates found in sugary foods and refined grains provide quick energy but lack fiber and nutrients
• Proteins are essential for growth, repair, and maintenance of body tissues
  • Complete proteins (containing all essential amino acids) found in animal products (meat, dairy) and some plant-based foods (quinoa, soy)
  • Incomplete proteins found in most plant-based foods (beans, nuts) can be combined to form complete proteins
• Fats provide energy, support cell membrane structure, and aid in the absorption of fat-soluble vitamins
  • Unsaturated fats (monounsaturated and polyunsaturated) are healthier than saturated and trans fats
  • Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish (salmon)

Vitamins and minerals

• Water-soluble vitamins (B-complex and C) and fat-soluble vitamins (A, D, E, and K) have specific functions
  • B-vitamins support metabolism and energy production, found in whole grains, legumes, and lean meats
  • Vitamin C supports immune function and collagen synthesis, found in citrus fruits, berries, and leafy greens
  • Vitamin A is essential for vision and immune health, found in sweet potatoes, carrots, and spinach
  • Vitamin D supports bone health and is synthesized by the skin upon sun exposure, also found in fatty fish and fortified dairy
• Minerals, such as calcium, iron, and potassium, play crucial roles in various bodily functions
  • Calcium is essential for bone health and muscle function, found in dairy products, leafy greens, and fortified foods
  • Iron is crucial for oxygen transport and preventing anemia, found in red meat, poultry, beans, and fortified cereals
  • Potassium helps regulate fluid balance and supports heart health, found in bananas, potatoes, and spinach

Energy balance and weight management

Energy balance concept

• Energy balance refers to the relationship between energy intake (calories consumed) and energy expenditure (calories burned through physical activity and basal metabolism)
• Maintaining a stable weight requires a state of energy balance, where energy intake equals energy expenditure over time
• Disruptions in energy balance lead to weight changes
  • Positive energy balance (intake > expenditure) leads to weight gain
  • Negative energy balance (expenditure > intake) results in weight loss

Weight management strategies

• To achieve weight loss, a modest calorie deficit of 500-750 calories per day is recommended
  • This leads to a gradual weight loss of 1-2 pounds per week, which is considered safe and sustainable
  • Crash diets and extreme calorie restriction can lead to nutrient deficiencies and muscle loss
• Regular physical activity and a balanced diet are key components of maintaining energy balance and promoting healthy weight management
  • Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week
  • Incorporate strength training exercises at least twice a week to maintain muscle mass and boost metabolism
• Behavioral strategies, such as mindful eating, portion control, and stress management, can support weight management efforts
  • Practice mindful eating by paying attention to hunger and fullness cues and enjoying meals without distractions
  • Use smaller plates and bowls to control portion sizes and avoid overeating
  • Engage in stress-reducing activities (meditation, yoga) to prevent emotional eating and promote overall well-being

Nutrient density and variety in diets

Nutrient density

• Nutrient density refers to the amount of essential nutrients a food provides relative to its calorie content
  • Nutrient-dense foods offer a high proportion of nutrients per calorie (fruits, vegetables, lean proteins)
  • Energy-dense foods provide many calories with few nutrients (processed snacks, sugary beverages)
• Choosing nutrient-dense foods ensures that nutrient needs are met within an individual's calorie requirements
  • Prioritize whole, minimally processed foods over highly refined and processed options
  • Aim to fill half of the plate with fruits and vegetables at each meal
  • Choose whole grains (brown rice, whole wheat bread) over refined grains (white rice, white bread)

Dietary variety

• Dietary variety involves consuming a wide range of foods from different food groups to ensure an adequate intake of essential nutrients
  • Eating a rainbow of colorful fruits and vegetables provides a diverse array of vitamins, minerals, and phytochemicals
  • Incorporate a variety of whole grains, lean proteins (both animal and plant-based), and healthy fats (nuts, seeds, avocados, olive oil)
• Varying food choices within each food group helps prevent nutrient deficiencies and promotes overall health
  • Rotate between different types of fruits (berries, citrus, melons) and vegetables (leafy greens, cruciferous, root vegetables)
  • Choose various protein sources (poultry, fish, legumes, nuts) to obtain a range of amino acids and nutrients
• Limiting the intake of energy-dense, nutrient-poor foods (highly processed snacks, sugary beverages, fast foods) is important for maintaining a healthy diet and preventing chronic diseases

Nutrition labels and food quality

Understanding nutrition labels

• Nutrition labels provide essential information about the nutrient content, serving size, and ingredients of packaged food products
  • Serving size and number of servings per container are crucial for understanding nutrient amounts consumed and comparing products
  • Calories per serving indicate the energy content of the food
  • Percent daily values (%DV) show how much a serving contributes to the recommended daily intake of each nutrient based on a 2,000-calorie diet
• Nutrients to limit (saturated fat, trans fat, cholesterol, sodium, added sugars) should be consumed in moderation to reduce the risk of chronic diseases
  • Aim for less than 10% of daily calories from saturated fat and minimize trans fat intake
  • Choose foods with less than 300 mg of sodium per serving and limit daily intake to less than 2,300 mg
  • Limit added sugars to less than 10% of daily calories and opt for naturally occurring sugars in fruits and dairy
• Nutrients to encourage (dietary fiber, vitamin D, calcium, iron, potassium) should be consumed in adequate amounts to support overall health
  • Aim for at least 25-38 grams of dietary fiber per day, depending on age and gender
  • Choose foods fortified with vitamin D and calcium, such as dairy products and some plant-based milks
  • Incorporate iron-rich foods (lean meats, beans, fortified cereals) and pair with vitamin C sources to enhance absorption

Evaluating nutritional quality

• The ingredient list is ordered by weight, with the first few ingredients making up the majority of the product
  • Look for whole, recognizable ingredients at the top of the list
  • Be cautious of products with sugar, salt, or unhealthy fats listed among the first few ingredients
• Evaluating the nutritional quality of food products involves considering the balance of nutrients and the presence of beneficial ingredients
  • Choose products with whole grains, fruits, and vegetables as primary ingredients
  • Opt for products with limited amounts of saturated fat, trans fat, sodium, and added sugars
  • Look for products with a good source of dietary fiber, vitamins, and minerals
• Be mindful of portion sizes and the number of servings consumed, as even healthy foods can contribute to weight gain if eaten in excess
  • Use the serving size information to guide appropriate portions and track overall intake
  • Compare the nutritional content of similar products to make the healthiest choice based on individual needs and preferences