Nutrition Basics: How Good Nutrition Improves Our Health

We've talked about nutrition basics, what the body needs, and what the body probably does not need, nutrition has evolved when talking about health, and sustainability.

Nutrition Basics: How Good Nutrition Improves Our Health

We often hear about diets, eating plans, fats and carbohydrates, proteins, water, smoothies, and whatever nutritional supplement is trending, but what do we really know about human nutrition and what is good and wrong when eating? According to scientists[1], nutrition is the biological process by which bodies process the food and fluids necessary for the operation, growth and maintenance of vital functions. Nutrition is the study of the relationship between food and health, especially in the determination of a diet.

As we understand, nutrition is the process that the human body runs in order to absorb nutrients. However, you might ask how you know what nutrients your body needs, or you might hear about the good plate, which is a good guideline for healthy eating, but we know that is not all about nutrition. Everything that we eat causes a reaction in the body and by design as our system tries to extract from our diet the elements it needs to work properly.

The foods we eat are divided into three main groups known as macronutrients and they are protein, carbohydrates, and fats[2]. Although fiber and water are not actually considered separate macronutrients, many experts consider them in this group because of the important role they play in the proper functioning of our body.

Food also provides us with essential micronutrients, which are minerals and vitamins that help our system in its endless execution of functions and repairs[3].

Our body needs a significant amount of macronutrients and a small amount of micronutrients to work efficiently. Macronutrients provide calories (energy) and micronutrients supply small amounts of essential substances. Energy intake and the proportion of macronutrients that each person must consume depend on age, sex, size, health, and level of physical activity.

Next, we’ll dive deeper into the functions of macronutrients, such as carbohydrates, proteins, fat, and water.

Carbohydrates

With the exception of dairy, they are of vegetable origin. They are the body’s most immediate source of energy and can be consumed in greater proportion by athletes and children. They also create an energy reserve in the form of glycogen.

The best sources of carbohydrates are:

  • Whole grains
  • Milk (preferably low fat)
  • Vegetables
  • Whole fruits
  • Nuts

Proteins

They play an important role in the tissue structure of organs, muscle, hair, skin, bones, tendons, ligaments and plasma. They assist in cellular processes and in energy metabolism. It is recommended that sedentary individuals consume about .36 grams of protein per pound of body weight, while more active people can consume .45 to .68 grams.

Protein sources:

  • Meat
  • Fish
  • Eggs
  • Dairy
  • Nuts
  • Seeds
  • Grains

Fat

They create an energy reserve, protect vital organs, and transport fat-soluble vitamins. They are an essential component of cell membrane because they play an important role in brain function and contribute to satiety. Omega-3 fatty acids help reduce the risk of heart disease. It is important to avoid trans-fats, which are usually found in processed foods, because they have harmful effects on the body. In fact, 20 to 35% of our daily calories should come from healthy fats.

Important sources of healthy fat:

  • Cooking oils
  • Nuts
  • Seeds
  • Avocado
  • Animal protein

Fiber

It helps lower bad cholesterol and reduces the risk of type 2 diabetes.. and some types of cancer. It also contributes to intestinal health.

Good sources of fiber:

  • Whole grains
  • Vegetables
  • Fruits
  • Legumes

Water

It is essential for the proper functioning of our system, so much so that we can survive longer without food than without water. Thirst may already be a sign of mild dehydration, so make sure to drink enough water for your activity level.

Water helps our body:

  • Keep mucous membranes hydrated
  • Regulate body temperature
  • Cushion joints
  • Access nutrients

Nutrition and mental health

Although a person can nourish their body properly, eat all the nutrients, and process them correctly, the state of mind plays another role. mental health and nutrition are intricately linked, and the food we eat can have a significant impact on our mental well-being.

Since the brain requires a constant supply of essential nutrients to function optimally, a healthy diet. must include omega-3 fatty acids, B vitamins, minerals (such as iron, zinc, and magnesium), and antioxidants. These nutrients are involved in the production and regulation of neurotransmitters, such as serotonin, dopamine, and norepinephrine, which play crucial roles in mood regulation and overall mental health[4].

Also, as you imagine, poor nutrition can negatively affect mood and emotional well-being. Consuming a diet high in processed foods, refined sugars, and unhealthy fats has been associated with an increased risk of depression and anxiety.[5]. On the other hand, a diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats has been linked to improved mood and reduced risk of mental health disorders.

Have you ever experienced inflammation or heard about chronic inflammation? This has been implicated in the development of various mental health conditions, including depression and anxiety.. Conversely, an anti-inflammatory diet, rich in fruits, vegetables, whole grains, and healthy fats, can help reduce inflammation and potentially improve mental well-being.

Nutrition plays a crucial role in mental health, indeed, but it is not a standalone treatment for mental health disorders. If you or someone you know is struggling with mental health issues, it is essential to seek professional help from healthcare specialists. Professional specialists can only prescript guidelines for proper nutrition or mental health providers.

Nutrition Guidelines

Good nutrition is the foundation for overall health and well-being. Although each body is different, what we eat affects our physical health significantly, mental clarity, and energy levels. Nowadays, the lifestyle turns into a passive one, the majority of people still work in front of a screen, sitting all day, and eating poor choices of food. According to the U.S. Department Dietary Guidelines of Health and Human Services in the 2015–2020 Dietary Guidelines for Americans, about half of all American adults have one or more preventable, diet-related chronic diseases, including cardiovascular disease, type 2 diabetes., and overweight and obesity[6].

This means that the choices we are making on food in this century might not be the best ones for us. Therefore, by following proper nutrition guidelines, we can nourish our bodies with the essential nutrients they need and promote a healthy and balanced life. It is never too late to start new routines, or try something new, even if it is in the daily basics, so here are a few examples of how you can improve your nutrition.

  • Eat a variety of whole foods[7], and aim to consume a wide range of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in vitamins, minerals, fiber, and phytochemicals that support optimal health. Include colorful fruits and vegetables in your meals, as they provide a diverse array of nutrients and antioxidants.
  • Choose nutrient-dense foods that offer a high concentration of essential nutrients compared to their calorie content. Examples include leafy greens, nuts and seeds, legumes, fish, and lean meats. These foods provide a wealth of vitamins, minerals, and healthy fats while keeping your calorie intake in check[8].
  • Ensure your meals contain a balance of macronutrients[9]: carbohydrates, proteins, and fats. Carbohydrates provide energy, so opt for complex carbs like whole grains and limit refined sugars. Include lean proteins such as fish, tofu, or legumes to support muscle function and repair. Healthy fats from sources like avocados, nuts, and olive oil contribute to brain health and nutrient absorption.
  • Stay hydrated by drinking water throughout the day. Water is essential for digestion, circulation, temperature regulation, and nutrient transport. Limit sugary beverages and opt for water, herbal tea, or infused water instead.
  • Reduce your intake of processed and ultra-processed foods[10], which are often high in added sugars, unhealthy fats, and artificial additives. These foods offer little nutritional value and can contribute to weight gain, inflammation, and an increased risk of chronic diseases. Choose whole, unprocessed foods whenever possible.
  • Practice mindful eating by paying attention to your body’s hunger and fullness cues[11]. Slow down, savor each bite, and listen to your body’s signals. This can help prevent overeating and promote a healthier relationship with food.
  • Consider your individual needs, since everyone is unique, and nutritional needs may vary based on factors such as age, gender, activity level, and health conditions, as we mentioned above. We recommend you to schedule an appointment with a registered dietitian or healthcare professional to assess your individual needs and create a personalized nutrition plan if you are looking to start a healthy diet..

While it’s important to make healthy choices, it’s a must to enjoy the foods you love in moderation, this is not about punishment or blame. Allow yourself occasional indulgences and practice portion control. The secret is to find a balance between nourishing your body and enjoying food.

Following proper nutrition guidelines is essential for promoting overall health and well-being. By prioritizing nutrient density, and practicing mindful eating, you can optimize your nutrition and lay the foundation for a healthy and balanced life. Remember, small changes can make a big difference, so start step-by-step, making one positive change at a time to build a sustainable and nourishing eating pattern.

Nutrition in the 21st Century

We’ve talked about nutrition basics, what the body needs, and what the body probably does not need, but these days, nutrition has evolved when talking about the relationship between food, health, and sustainability.

Advancements in technology and research have led to a greater understanding of individualized nutrition[12]. With the help of genetic testing, analysis, and personalized nutrition apps, people can now access tailored dietary recommendations based on their unique genetic standards, health conditions, and health goals.

The 21st century has witnessed an increased emphasis on sustainability and ethical considerations in food choices. People are becoming more aware of the environmental impact of food production and the importance of reducing food waste[13]. If you recall your school days, you might hear about industrial food and how it has been genetically modified over the years. Plant-based diets, locally sourced foods, organic farming practices, and responsible fishing are gaining popularity as individuals recognize the need to make environmentally conscious choices for their own health and the planet.

Functional foods, on the other hand, are those that provide additional health benefits beyond basic nutrition. These foods often contain bioactive compounds or specific nutrients that can promote health or reduce the risk of certain diseases. Nutraceuticals, on the other hand, are food or food-derived products that have potential medicinal or therapeutic properties. They may include supplements, fortified foods, or specific extracts that target specific health conditions[14].

The recognition of the link between nutrition and mental health has gained significant attention in recent years[15]. As research continues to highlight the impact of diet on mental well-being, there is a growing understanding that a nutrient-dense diet can play a role in preventing and managing mental health conditions such as depression and anxiety. Nutritional psychiatry is an emerging field that explores the relationship between diet, gut health, and mental health outcomes.

Thus, when we talk about technology and nutrition, you might expect to hear some advances, and indeed, advancements in technology have revolutionized the way we monitor and track our nutrition. Technology gadgets, such as smartphone apps, wearable devices, and smart kitchen appliances can help individuals track their food intake, monitor nutrient composition, and provide real-time feedback on their dietary habits. These tools are an example of how today’s world enables individuals to make informed choices and stay accountable to their nutritional goals.

According to the World Health Organization (WHO), there is an increased focus on nutrition education and making healthy food accessible to all[16]. Schools, communities, and healthcare systems are implementing nutrition education programs to promote healthier eating habits. from an early age. Efforts are also being made to address food insecurity and improve access to nutritious foods, particularly in underserved communities.

In conclusion, nutrition in the 21st century goes beyond basic nutrient requirements. It’s not about how well you eat, portions, basic nutrients, food intake, it is more than that. It incorporates personalized approaches, sustainability, mental health considerations, cultural considerations[17], and the use of technology to optimize health and well-being. With ongoing research and innovation, our understanding of nutrition will continue to evolve, shaping the way we approach food and its impact on our lives.

Contact Us to Learn More

If you want to learn more about nutrition basics and need guidance to begin a healthy diet., schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

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