Nutrition 101: How to Start Eating Healthier

Nutrition can be a very frightening subject to some, especially when there is so much misleading information out on social media nowadays. With one fitness influencer saying one thing, only to scroll down to the video below to find another influencer saying the complete opposite. This can make nutrition an extreme headache, but in reality, nutrition is actually a very simple topic, and I'm going to make it very simple  for you so that you can start implementing these ideas and improve your diet today. 

The Essential Macronutrients and Caloric Balance

In order to stay healthy, we all need to consume protein, fats and carbohydrates. These are the 3 macronutrients our body consumes, all providing a source of energy. This unit of energy is known as a calorie, and we need calories in order to perform the most basic functions in our everyday lives, such as breathing and physical activity. However, if we eat too many calories (calorie intake), compared to the total amount burned in a day through basic metabolic functions, physical activity, and digestion (calorie expenditure). Then we will be in a calorie surplus, meaning we will in turn gain weight. Maintaining the balance between the two is the key to managing body weight, and below I'm going to demonstrate how to do that. 

Carbohydrates: The Primary Energy Source

Every gram of a carbohydrate is equal to 4 calories. This macronutrient is the body's primary energy source when engaging in physical activity. There are two types, simple and complex carbohydrates. Simple carbs are your fruits, honey, and milk or dairy whereas complex carbs are your pastas, breads, legumes, and vegetables. For a quick reference you want to be getting the bulk of your carbs from complex sources as these will generally provide more vitamins, minerals, and fiber compared to simple carbohydrates. However simple carbs such as fruits and honey (try to stay away from processed sources such as sugar, sweets, and soft drinks) can be great to supplement before an intense workout since they are very easily digested and provide a rapid energy boost. This macronutrient should equate to around 45-65% of total calories. 

Protein: Building and Repairing Tissues

Every gram of protein is also equal to 4 calories. This macronutrient is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. You can obtain protein from sources such as poultry, meat, fish, and legumes. Just like carbohydrates, try to consume most of your sources of protein from whole foods like the ones listed above. Diary and protein bars can be good to supplement with for quick protein but should not be your main source as these are often stripped of nutrients during processing. Nuts and seeds also have a protein content within them but beware, as these also contain more fat than they do protein, which if consumed too much can easily lead to weight gain due to fat having a high caloric content. This macronutrient should equate to 25-35% of total calories. 

Fats: Essential for Body Functions

Lastly, fats, this macronutrient contains 9 calories per gram and is extremely important in supporting cell growth, nutrient absorption, organ protection, hormone production, and is also a source of energy when carb stores are depleted. There are three types of fats, saturated fat, unsaturated fat, and trans fat. For a quick rule of thumb almost all sources of fat should be unsaturated as these contain omega 3 and omega 6 fatty acids which have been proven to improve heart health. Sources of unsaturated fats come from foods like avocado, fatty fish (salmon, sardines, and mackerel), seeds (pumpkin, sesame, chia, flax, hemp, and sunflower seeds), nuts (cashew, walnut, almond, and peanuts), and olive oil. Saturated fats are fats that come from animal products such as meat, dairy, and cheese. These sources should be limited in our diet as they have been proven to increase cholesterol levels and the risk of getting heart disease. Finally trans fats, which are the biggest villain, should be avoided as much as possible due to adverse health risks associated with its consumption. These are found in mainly your fried foods and baked goods. This macronutrient should equate to 20-35% of total calories. 

Balancing Macronutrients for Optimal Health

Each macronutrient has its own benefits and contribution to our body. Having the right balance and eating the right foods can be very beneficial towards your overall health and quality of life. Hopefully in this article I've given you the basics to build and experiment on to find what works best for you. Everyone's body is different and everyone's goals are different. As your experience and knowledge of your own body and its nutritional demands grows, the topic of nutrition is going to be effortless to you. If you are looking to gain weight or are participating in intense exercise then you must eat in a calorie surplus and if you are looking to lose a bit of weight you must eat in a calorie deficit, it's as simple as that. Try to stick to the whole foods and good sources of each macronutrient as these will help you feel more satiated and help you absorb more nutrients but remember, a little treat here and there is not the end of the world.