Nutrition Guide
Nutrition Basics
Good nutrition is the foundation of a healthy lifestyle. Understanding what your body needs and how different foods affect your health is essential for making informed dietary choices.
This guide will help you understand the basics of nutrition, including macronutrients, micronutrients, and healthy eating habits.
Remember: Everyone's nutritional needs are different. Factors like age, sex, weight, height, activity level, and health conditions all play a role in determining your specific needs.
Macronutrients
Protein
Proteins are the building blocks of your body. They're essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
Good sources:
- Lean meats (chicken, turkey)
- Fish and seafood
- Eggs
- Dairy products
- Legumes (beans, lentils)
- Tofu and tempeh
- Nuts and seeds
Recommended intake: 0.8-1.6g per kg of body weight, depending on activity level.
Carbohydrates
Carbohydrates are your body's main source of energy. They fuel your brain, kidneys, heart, muscles, and central nervous system.
Good sources:
- Whole grains (brown rice, oats)
- Fruits
- Vegetables
- Legumes
- Sweet potatoes
- Quinoa
Recommended intake: 45-65% of total daily calories, prioritizing complex carbs over simple sugars.
Fats
Fats are essential for energy, cell growth, hormone production, and nutrient absorption. They also help protect your organs.
Good sources:
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish (salmon, mackerel)
- Nut butters
- Eggs
Recommended intake: 20-35% of total daily calories, focusing on unsaturated fats.
Micronutrients
Micronutrients are vitamins and minerals that your body needs in smaller amounts but are essential for health, development, and disease prevention.
Key Vitamins
- Vitamin A: Vision, immune function
- Vitamin C: Immune function, antioxidant
- Vitamin D: Bone health, immune function
- Vitamin E: Antioxidant, cell protection
- B Vitamins: Energy production, brain function
- Vitamin K: Blood clotting, bone health
Key Minerals
- Calcium: Bone health, muscle function
- Iron: Oxygen transport, energy production
- Magnesium: Muscle and nerve function
- Zinc: Immune function, wound healing
- Potassium: Heart function, fluid balance
- Selenium: Antioxidant, thyroid function
Tip: Eating a varied diet with plenty of colorful fruits and vegetables is the best way to ensure you're getting a wide range of micronutrients.
Best Sources of Micronutrients
- •Fruits: Berries, citrus, apples
- •Vegetables: Leafy greens, bell peppers, carrots
- •Nuts & Seeds: Almonds, flaxseeds, chia seeds
- •Whole Grains: Brown rice, quinoa, oats
- •Legumes: Lentils, chickpeas, black beans
- •Animal Products: Eggs, fish, lean meats
Healthy Eating Habits
Do's
- ✓Eat a variety of foods to ensure you get all necessary nutrients
- ✓Include plenty of fruits and vegetables in your daily diet
- ✓Choose whole grains over refined grains
- ✓Stay hydrated by drinking plenty of water
- ✓Practice portion control to avoid overeating
- ✓Plan meals ahead to make healthier choices
- ✓Listen to your body's hunger and fullness cues
Don'ts
- ✗Skip meals, especially breakfast
- ✗Consume too much added sugar from processed foods and drinks
- ✗Eat too much processed food high in sodium and unhealthy fats
- ✗Drink calories through sugary beverages
- ✗Eat while distracted (watching TV, using phone)
- ✗Follow extreme diets that eliminate entire food groups
- ✗Ignore portion sizes, even with healthy foods
Hydration
Water: The Essential Nutrient
Water makes up about 60% of your body weight and is involved in virtually every bodily function. Proper hydration is essential for:
- Regulating body temperature
- Lubricating joints
- Delivering nutrients to cells
- Maintaining organ function
- Preventing constipation
- Supporting cognitive function
Recommended intake: About 3.7 liters (15.5 cups) for men and 2.7 liters (11.5 cups) for women per day, including water from all beverages and foods.
Start Tracking Your Nutrition Today
Understanding nutrition is the first step. The next step is applying this knowledge to your daily life. CaloriTracker.fit can help you track your food intake and ensure you're meeting your nutritional needs.