NUTRITION - THE BASICS

With so much information and marketing online, it's easy to be overwhelmed by diet and health information. Knowing the fundamentals of nutrition helps us make informed food choices. Here's a simple overview of calories and nutrients to get you started.

1. Energy Balance

Understanding the energy equation—calories in vs. calories out—is key to managing weight:

• Calorie Deficit: Consuming fewer calories than you burn = weight loss

• Maintenance Calories: Consuming the same calories as you burn = maintain current weight

• Surplus Calories: Consuming more calories than you burn = gain weight

Each Macronutrient group has a different calorie value per gram.

• Carbohydrates: 4 calories per gram

• Protein: 4 calories per gram
  

• Fat: 9 calories per gram

We burn calories continuously, often without even realising it. Everyday activities such as breathing, talking, and even digesting food require energy. This energy expenditure (or calorie burn) is known as our Total Daily Energy Expenditure (TDEE), and is composed of four key components:

• Basal Metabolic Rate (BMR): Calories burned at rest for basic bodily functions.

• Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities.

• Physical Activity Level (PAL): Calories burned during exercise.

• Thermic Effect of Food (TEF): Calories used for digestion.

Understanding these components can help you manage your energy balance more effectively, whether your goal is to lose weight, gain muscle, or maintain your current fitness level.

2. Macronutrients

There are three main macronutrients in our diet:

• Carbohydrates: pasta, rice, potatoes, bread

• Protein: meat, greek yogurt, protein powder

• Fat: olive oil, butter, nuts, chocolate

Each macronutrient plays a crucial role in providing your body with energy and nutrients. For that reason, it's important that we don't remove a food group from our diet. Carbs and fat provide energy, regulate hormones, and maintain healthy skin, hair, and nails, while protein helps muscle growth and repair.

3. Micronutrients

Micronutrients, which include vitamins and minerals, are needed in smaller amounts than macronutrients. They are crucial for overall health and vary based on age, gender, activity level, and health status. They can be broken down into four categories:

• Water-soluble Vitamins: (e.g., B1, B2, B3, C) Not stored in the body; excess is excreted.

• Fat-Soluble Vitamins: (e.g., A, D, E, K) Stored in liver and fatty tissues.

• Macrominerals: (e.g., Calcium, Magnesium, Sodium) Needed in larger amounts.

• Trace Minerals: (e.g., Iron, Zinc, Iodine) Needed in smaller amounts.

4. Meal Timings

Meal timing can influence your energy levels, metabolism, and overall health. Eating regular, well-balanced meals throughout the day helps maintain steady blood sugar levels and prevent energy crashes and overeating. Most people function best when they consume three main meals—breakfast, lunch, and dinner—along with healthy snacks if needed. Eating smaller, more frequent meals can also help control hunger and support a consistent energy supply. Aligning meal times with your body's natural rhythms and daily schedule can enhance digestion, nutrient absorption, and overall well-being.

5. Supplements

Supplements can support micronutrient intake but are not substitutes for a varied diet. Eating a diverse diet including the following food groups daily can help meet micronutrient needs:

• Grains: bread, rice, pasta, etc.

• Dairy: milk, cheese, yogurt

• Protein: meat, poultry, fish, eggs, legumes (beans, lentils, etc.)

• Fruits & Vegetables: A variety of colourful fruits and vegetables

• Healthy Fats: Olive oil, nuts, seeds

In conclusion, understanding the basics of nutrition is essential for making informed dietary choices. By focusing on a balanced intake of macronutrients and micronutrients, maintaining a proper energy balance, and considering the timing of meals, you can support your overall health and achieve your fitness goals. Remember, no single diet fits everyone, so it's important to find what works best for your body and lifestyle. Stay informed, stay balanced, and nourish your body with the nutrients it needs to thrive.