Nutrition Basics

Nutrition is the foundation of good health. What you eat affects how you feel, how your body functions, and your risk for chronic diseases. A balanced diet provides the essential nutrients your body needs while helping maintain a healthy weight and reducing disease risk.

Good nutrition doesn't have to be complicated. By understanding the basics and making gradual changes, you can improve your diet and overall health. Small, sustainable changes are more effective than drastic diets that are hard to maintain.

Macronutrients (needed in larger amounts):

• Carbohydrates: Primary energy source

  • Whole grains, fruits, vegetables
  • Choose complex carbs over simple sugars

• Proteins: Building blocks for body

  • Lean meats, fish, poultry, beans, nuts
  • Essential for muscle, bone, and tissue repair

• Fats: Energy storage and nutrient absorption

  • Healthy fats: olive oil, avocados, nuts, fish
  • Limit saturated and trans fats

Micronutrients (needed in smaller amounts):

• Vitamins: Support various body functions

  • Found in fruits, vegetables, whole grains
  • Each vitamin has specific roles

• Minerals: Essential for body processes

  • Calcium, iron, zinc, potassium, etc.
  • Found in various foods

• Water: Essential for all body functions

  • Aim for 8-10 glasses daily
  • More needed with exercise or heat

Plate Method (visual guide):

• Half plate: Fruits and vegetables
• Quarter plate: Lean protein
• Quarter plate: Whole grains
• Side: Healthy fats

Food Groups:

1. Fruits and Vegetables:

   • Aim for 5-9 servings daily
   • Variety of colors
   • Fresh, frozen, or canned (low sodium)

2. Whole Grains:

   • Brown rice, whole wheat, quinoa, oats
   • Provides fiber and nutrients
   • Limit refined grains

3. Protein:

   • Lean meats, fish, poultry
   • Beans, lentils, tofu
   • Nuts and seeds
   • Low-fat dairy

4. Dairy (or alternatives):

   • Low-fat milk, yogurt, cheese
   • Fortified plant-based alternatives
   • Good source of calcium

5. Fats:

   • Healthy oils (olive, canola)
   • Avocados, nuts, seeds
   • Limit saturated and trans fats

Understanding Portions:

• Portion sizes have increased over time
• Restaurant portions are often 2-3 times appropriate size
• Use visual cues:
  • Protein: Size of palm
  • Carbohydrates: Size of fist
  • Fats: Size of thumb
  • Vegetables: Fill half plate

Tips:

• Use smaller plates
• Read food labels
• Measure occasionally to learn
• Eat slowly and mindfully
• Stop when satisfied, not full

Planning:

• Plan meals ahead
• Make a grocery list
• Prep ingredients in advance
• Cook at home more often

Shopping:

• Shop the perimeter (fresh foods)
• Read nutrition labels
• Choose whole foods over processed
• Buy seasonal produce

Cooking:

• Use healthy cooking methods (baking, grilling, steaming)
• Limit added salt and sugar
• Add herbs and spices for flavor
• Try new recipes

Eating:

• Eat regular meals
• Don't skip breakfast
• Stay hydrated
• Eat mindfully (pay attention to food)

Myth: Carbs are bad

• Reality: Complex carbs are important for energy and health

Myth: Fat makes you fat

• Reality: Healthy fats are essential; excess calories cause weight gain

Myth: You need protein supplements

• Reality: Most people get enough from food

Myth: Organic is always healthier

• Reality: Both organic and conventional produce can be healthy

Myth: You must eat breakfast to lose weight

• Reality: What matters is overall calorie balance

Weight Management:

• Focus on nutrient density, not just calories
• Include protein and fiber for satiety
• Stay hydrated
• Regular physical activity

Chronic Diseases:

• Heart disease: Limit saturated fat, sodium
• Diabetes: Manage carbohydrates, timing
• High blood pressure: Reduce sodium, increase potassium
• Work with healthcare providers for specific needs

Age Groups:

• Children: Support growth, establish healthy habits
• Adults: Maintain health, prevent disease
• Older Adults: May need more protein, certain nutrients

• Need for specialized diet (diabetes, kidney disease)
• Significant weight changes
• Food allergies or intolerances
• Eating disorders
• Questions about supplements

• Complex nutritional needs
• Weight management support
• Meal planning assistance
• Disease-specific nutrition counseling

• Following general healthy eating guidelines
• Making gradual improvements
• No specific medical concerns

Start Small:

• Add one serving of vegetables daily
• Replace one sugary drink with water
• Choose whole grain instead of white
• Add one fruit to breakfast

Make Swaps:

• Water instead of soda
• Whole grain instead of white
• Baked instead of fried
• Herbs instead of salt

Build Habits:

• Focus on one change at a time
• Make it sustainable
• Don't aim for perfection
• Celebrate progress

Not necessarily. For most people, focusing on food quality, portion sizes, and eating mindfully is more sustainable than calorie counting. However, some people find it helpful.

Most people can get all nutrients from food. Supplements may be needed for specific deficiencies or conditions. Consult a healthcare provider before starting supplements.

Yes! All foods can fit into a healthy diet. The key is balance and moderation. Completely restricting foods often backfires.

General guideline is 8-10 glasses daily, but needs vary. Thirst is a good indicator. More is needed with exercise, heat, or illness.

Yes. Focus on whole foods, buy in season, use frozen produce, cook at home, and plan meals to reduce waste. Healthy eating doesn't have to be expensive.