A guide to understanding nutrition basics

How much do you know about nutrition basics? I talk a lot about specific nutrition needs on this blog but I also realised that some people don’t have basic nutrition knowledge to start with. So I thought I’d write a brief introductory guide to nutrition basics to help you better understand your own nutritional needs.

Food provides us with a range of different nutrients that have roles like providing energy and growth and upkeep of our bodies. Most people should be able to get all the nutrients they need by eating a healthy, varied diet, although there are a few exceptions. Here are my top tips to help you to understand nutrition basics to follow a nutritious diet.

plenty of fruits and vegetables. Every single day.

This should be the most obvious one on the list. Fruit and vegetables are high in vitamins, minerals, fibre and water. Try to eat different vegetables and fruit, for example at least one good source of vitamin C (such as tomato or citrus fruit) and one dark green or dark yellow vegetable.

So what happens when you don’t get enough fruits and veg? In short – nothing good. You could develop digestive problems, gain weight and even increase your risk of cancer. Eating at least 5 portions of fruit and veg daily will give your body the nutrition that it needs to stay healthy and fight off dangerous infections.

hydrated – that means water.

While water in of itself is not strictly nutritious, it plays a huge role in how your body absorbs nutrition as well as being essential for your overall good health. You should be drinking 8 glasses of water a day – and I do mean water, not soft drinks or juice.

All biochemical reactions occur in water and so it is required for digestion, absorption, transportation, dissolving nutrients and elimination of waste products. Basically you need good old H2O in order to be able to properly absorb nutrients. So carry a water bottle with you at all times and stay well hydrated.

eat modest amounts of fat and salt.

This should also be an obvious one. Your fat intake should be limited, especially saturated and trans fats (animal fats, full-cream dairy products, chocolate, coconut, hard margarine, baked goods such as pies and cookies and palm oils such as coffee creamers and artificial cream). You should also avoid processed foods with a high salt content and if you have to choose, rather choose polyunsaturated instead of saturated fat.

Excessive amounts of fat in your diet will not only be terrible for your figure but cause havoc on internal organs like your heart and liver and increase your risk of heart disease. Look for heart smart foods when you are shopping and switch to good fats like avocado oil.

I know that trying to keep track of what’s good and what isn’t can be a chore, so here is a helpful table to simplify nutrition needs. You can even print this out and stick it on your fridge to help you to plan nutritionally balanced meals. If you have any of your own tips or advice I would love to hear from you. Happy (and healthy) munching.