7 Aspects of Nutrition

Breaking down the deeper meaning and power that nutrition has can be challenging when you’re just starting on your journey. To begin, there are 7 main aspects to nutrition and more specifically, your diet. 

1.Carbohydrates: 

Carbohydrates are classified as a macronutrient, or a type of food that is required or recommended to be consumed in somewhat large amounts in your diet. There are many different types of carbohydrates that come in an array of options that we like to classify as both “healthy” and “unhealthy” foods. Carbohydrates are made up of carbon, hydrogen, and oxygen molecules, and when digested, carbohydrates are broken down into sugar molecules or glucose that can either be stored or used up as fuel for energy. Furthermore, as a form of energy, 1 gram of carbohydrates is equivalent to 4 calories. Examples of carbohydrates include foods such as: pasta, bread, fruits, rice, potatoes, etc. 

2. Proteins: 

Protein is another type of macronutrient and is required to be consumed in the human diet as it serves many important functions. Proteins are made of amino acids that your body uses to build and repair muscles and bones and create hormones and enzymes. There are 20 different types of amino acids that can be combined to make up a protein and of those 20, 9 are essential. Essential amino acids mean they must be consumed through your diet whereas non-essential amino acids are synthesized by the human body. It’s recommended that about 35% of your daily calories come from protein sources. This can equate to about 0.8-1.0 grams of protein per pound of body weight. Protein sources can include an array of food options from meats, fish and seafood, dairy products, eggs, beans, lentils, and peas, nuts and seeds, and soy products. Eating a variety of protein-rich foods will help ensure you consume the essential amino acids in your diet. 

3. Fats: 

Fats are another nutrient found in our food and are the last component of macronutrients. Although fats are commonly looked at as a negative aspect to your diet, they are essential for many body processes including providing energy, building cell membranes, and helping the body absorb vitamins. Fats can come in many different forms including saturated, monounsaturated, polyunsaturated, and trans fat. Monounsaturated and polyunsaturated fats include nutrients like omega-3 and omega-6 fatty acids. Food sources containing these nutrients include things like avocados, chia seeds, eggs, salmon, oily fish, olive oil, and nuts. 

4. Water: 

Water has many essential functions in your body including regulating body temperature, keeping moisture in your tissues, protecting body organs, carrying nutrients and oxygen to cells, lubricating joints, flushing out waste products, and dissolving minerals and nutrients to make them accessible to your body. When discussing amounts of water to consume daily, anywhere between 90 and 120 oz is recommended keeping in mind that there are factors such as exercise, weather, and altitude that may affect the amount of water lost throughout the day. For many, it can be difficult to consume your daily water recommendations and in fact, according to some studies upwards of 75% of the adult population in the US are chronically dehydrated. Some tips to help get your daily water recommendations include starting your day with a large glass of water as soon as you wake up, carrying a water bottle you like everywhere you go, adding a lemon or lime flavoring to your water, or trying things like sparkling water!

5. Minerals:

Minerals include important nutrients found in our foods and are considered to be inorganic substances and the most permanent part of living things. There are two types of minerals to consider: major and trace. Major minerals are needed in the diet at about 100 mg or more each day and include calcium, phosphorus, magnesium, sulfur, potassium, sodium, and chloride. Whereas trace minerals are only needed to be consumed at less than 100 mg each day and include things like iron, iodine, zinc, fluoride, and copper. The function of minerals in the body include becoming part of tissue structures such as bone and teeth, maintaining acid-base balance, regulating body processes, and assisting in nerve impulse transmission and muscle contraction. To consume all the recommended minerals needed to help your body function efficiently, think about consuming foods in their most natural states and avoid processed foods. 

6. Vitamins:

Vitamins are a common nutrient that is often overlooked and found to be deficient in. They are found in foods we consume daily but are also commonly supplemented to get you to your Recommended Daily Allowance (RDA). Vitamins that are seen as being essential include Vitamin A, Vitamin B’s, Vitamin C, Vitamin D, and Vitamin E. All of these vitamins help the body function better through a number of systems such as boosting your immune system, supporting heart, lung, and kidney functions, and keeping bone density high. 

7. Alcohol: 

Alcohol is a chemical substance made by fermenting sugars and yeast. Compared to other nutrients, alcohol contains seven calories per gram and are classified as “empty calories” due to the lack of nutritional value they provide. It’s also important to note that alcohol provides no nutritional benefits to the body. There are many risks that are associated with consuming alcohol as well including developing cardiovascular disease, liver disease, digestive disorders, and cancers. 

Educating yourself on the importance of the different nutrients essential to your daily diet will not only help you be successful in your fitness journey, but help you live a more balanced and healthy life.