The Basics of Nutrition
Nutrition is defined as the science of the interaction of a living organism and the food it utilizes. Such a simple topic, but means something different for every one on this planet. As I am two weeks into my certification of becoming a Nutritional Therapy Practitioner, I spend a lot of time thinking about how I can make this information accessible.
At the very fundamental core, food is what gives us energy. While food has an enormous emotional meaning as well, food is what we all need to survive. Food is made up of nutrients, which includes 6 fundamental components needed for our bodies to function. Nutrients provide energy in the form of calories, contribute to the body's structure, and regulate the body's processes. In short, they get us out of bed in the morning and allow us to function throughout the day.
To really understand how nutrition works for humans, we need to start from the ground up. Below are the nutrients we all need to thrive, and the best sources to get them from.
Water
Water gets the first mention because it is the most crucial. Humans can survive around 8 weeks without food, but only days without water. It makes up 60% of our body and must be replenished daily. Water is used by the body for many of its processes, including flushing out toxins, lubricating joints, regulating temperature, and much more.
A good place to start for daily water intake is half your body weight in ounces. And this means pure water, not juices or sodas. Also, the more diuretic drinks we consume such as coffee and tea, the more water we will need. Caffeine depletes the body of water, leading to dehydration.
Start by increasing your daily water intake slowly, working your way up to the recommended amount. Not only will you feel more energized, your skin will be brighter, and your sleep deeper. And the body gets used to the amount you drink so you won't be constantly using the bathroom!
Protein
Protein makes up about 18% of the body and is composed of crucial building blocks for every function. Protein helps to build muscle, fight infection, regulate metabolism and much more. Proteins also play a vital role in the production of hormones, which govern all systems in the body.
A good starting place for protein consumption is consuming about 30% of your calories from them. High quality sources include wild-caught fish, grass-fed meat, and pasture-raised eggs. We can't skimp on quality here because when we eat poorly-fed meat laden with antibiotics, that has a detrimental effect on our body, too. Since quality meat is not inexpensive, I recommend buying at least some of your protein from organic sources. A little is better than none at all.
Fat
Fat, the macronutrient that was demonized in our society for so long, is immensely important in a healthy diet. Fat makes up about 15% of the body and is involved in many body processes. They aid in the absorption of vitamins, provide a source of energy, and most importantly, make food taste good!
A good starting point is 30% of your diet coming from fat, both animal and vegetable sources. Include saturated fats (steak, butter), monounsaturated (olives, avocados), and polyunsaturated (fish, flaxseed, nuts). Again, quality is important here so you want to look for grass-fed meat and cold-pressed, unrefined oils. If budget is a concern I would recommend spending money on quality fat sources first. Stay far away from trans fats and oils such as canola and cottonseed. These go rancid easily and the body cannot process them efficiently.
Carbohydrate
While carbohydrates make up only 2% of the body composition, they still play an important role. They provide a quick source of energy for muscles, are a source of fiber, and fuel for the brain. Carbs are broken up into two classifications, simple and complex. Simple carbohydrates are found in refined sources such as white sugar and corn syrup, while complex are found in vegetable sources. Your primary source of carbohydrate should be from unrefined, complex carbs.
This macronutrient will make up the remaining percentage of your diet, around 40%. They can come from colorful vegetables, starches such as sweet potato and squash, fruit, and grains and legumes if you can tolerate them. If you are more active, you may need more carbs to fuel your activity. Remember, as one macronutrient goes up the others must come down. It's just about finding the right balance for your lifestyle.
Vitamins
Now we come to the micronutrients, which are just as important as their macro counterparts. While vitamins make up 1% of the body, they cannot be manufactured by the body so we can only get them by eating plants and animals. Vitamins play a role in everything from digestion, tissue growth, immune function, and much more.
Vitamin sources are broken up into two classifications, fat-soluble and water-soluble. Fat-soluble vitamins such as D, E, and K can only be metabolized when we are eating fat in the diet, so don't skimp on the fat! Good sources of vitamins include organic fruits and vegetables, cultured foods such as sauerkraut, and properly-raised meat. If you are eating a varied diet of high quality plants and animals then you are getting your vitamins.
Minerals
The last nutrient included in the top 6 is minerals, about 4% of our body composition. They are provided solely from food sources and come from the earth. Minerals provide structural support for the bones, contract and relax the muscles, and facilitate the transfer of nutrients across cell membranes. The two main groups are macro (calcium, magnesium) and micro (iron, zinc).
Good sources of minerals are nutrient-dense foods, vegetables, mineral-rich water and bone broth. Save the bones and discards from any quality meats you consume and make some bone broth. This beverage provides a myriad of health benefits and is the next biggest health craze for good reason. Another great mineral source is unrefined sea salt. Not the table salt you find at a restaurant, but pink or grey salt you will find in your health food store.
While nutrition is a such a vast topic, the best starting point is start with your food sources. For optimal health and well-being focus on getting these 6 nutrients and start paying attention to food quality. Your body and mind will thank you for it!