Nutrition 101: Basic Information; But Major, Underappreciated Implications

Think of the last time you visited your doctor.  Did they ask you about your eating habits (notice I did not write “diet” - more on that later)?  Did your doctor talk about how significant your eating habits are and the impact on your health? Did they walk you through a thorough nutrition plan or recommend you to an expert?  

Most of the time when I pose those questions I get a simple response - “no.” Which is disappointing because balanced and healthy eating provides numerous benefits, both to the body and mind. Healthy eating improves brain function, elevates your mood, provides more energy, and promotes overall well-being. Good nutrition is also vital for maintaining good muscle mass, reducing body fat, and achieving optimal body weight.

This may sound obvious, but a healthy “diet” is one of the most important steps you can take for a healthy, happy, and productive life.  But, to be blunt, if it were that obvious more people would be doing it.  We are approaching obesity rates of nearly 50%, and the life expectancy of Americans ranks close to 50 out of almost 200 countries.  The Standard American Diet (or, SAD - how ironic) is awful for overall health, incredibly inflammatory, and a leading cause of many diseases and a shorter lifespan.

If you want to feel better, look better, think better, and perform better, you must eat better. 

I began this blog by writing “eating habits” instead of using the word “diet.” Why? Because I believe the word “diet” gets misconstrued and misused.  Some people hear the word “diet” and think of the latest fad or “flavor of the week” used for weight-loss, and are short-term, unsustainable, and often lead to weight being put back on or even more gained. Instead, we need to commit to a life-time of healthy eating.  This does not mean you can’t enjoy some of your favorite foods or some delicious desserts, it just means we need to eat healthy the majority of the time.  It is better to make smaller incremental changes that are sustainable long-term than to commit to an overly restrictive “diet” that is not likely to be followed.

Healthy nutrition is the foundation for a healthy body and mind, and it is important to understand the fundamentals of balanced nutrition that includes both macronutrients and micronutrients (“macros” and “micros,” as you may have heard it).

Macronutrients are nutrients that are required in large amounts and include carbohydrates, proteins, and fats. Each macronutrient is essential for various body functions, and balanced eating should include them in adequate and appropriate proportions (which varies per person depending on various factors).

Let’s break them down:

• Carbohydrates (the primary fuel source for your body) provide essential energy to the body and are found in foods such as quinoa, oats, brown rice, grains, beans, legumes, corn, rice, fruits, and vegetables. 

• Proteins (not a primary energy source, but what literally makes us - muscles, bones, hormones, neurotransmitters, etc. are all made from protein), which are composed of amino acids, are essential for repairing tissues in the body, and some good sources include eggs, chicken, turkey, Greek yogurt, fish, and nuts. 

• Fats comprise essential fatty acids required by the body to function optimally, and healthy fats are found in foods such as nuts, avocado, and olive oil. “Fats” get a bad name, but some fats are critical, particularly monounsaturated fats (good sources - extra virgin olive oil and avocados).

Micronutrients, on the other hand, are required in small amounts and include vitamins and minerals. They are needed by the body, but not produced in the body, so we must get them through what we eat. They are vital for organ function, immune system, bone density, and other bodily functions. It is important to eat a variety of healthy foods, including many different colored fruits and vegetables to obtain appropriate amounts of micronutrients. 

For muscle gain, a diet rich in protein and appropriate amounts of carbohydrates is recommended. Fat loss, on the other hand, requires a calorie deficit, which can be achieved by consuming fewer calories than the body needs (this is a complex topic that I will summarize and attempt to simplify in a future article). A diet rich in protein can help reduce appetite and promote feelings of satiety (the feeling of fullness).  

Tips for eating healthier:

-Make a grocery list and stick to it!

-Shop on the outside aisles as that is where they keep the fruits, vegetables, and healthy proteins.

-Minimize purchasing foods that come in boxes or bags.

-Avoid ultra-processed foods, trans fats, saturated fats, and added sugars.

-Eat a snack high in healthy protein before you go to the store to help you avoid buying unhealthy snacks that look appealing because you are hungry.

-Meal prep for the week - this is key! Make healthy meals each weekend when you may have a little more time. Store the healthy meals in glass containers to take to work with you.  Each morning you simply need to grab one from the fridge!

-Have healthy snacks prepared in advance so you can quickly grab something healthy instead of snacks from bags and boxes (try lean proteins, cut-up vegetables, or a bowl of fruit).

-Eat the “rainbow” of fruits and vegetables.

-Put the phone down while you eat - this will help to eliminate distracted eating. 

-Don’t drink your calories - many drinks are full of sugar - stick to water!

Do not underestimate the power of good nutrition, as it is essential for overall health and well-being. A balanced diet with the right proportions of macronutrients and micronutrients is vital for achieving optimal body weight, increasing muscle mass, reducing body fat, and promoting a healthy mind.