The Basics of Nutrition

What is the basic definition of nutrition?

By definition, nutrition is the process of providing or obtaining the food necessary for health and growth. Understanding proper nutrition and how the body uses the nutrients in food can help one balance the relationship between diet, health, and even disease.

Nutrition A to Z

In order to understand the basics of nutrition, one has to understand what nutrients actually are. Nutrients are divided into two main categories: macronutrients and micronutrients. The functions of these nutrients and recommended dietary intake of macronutrients and micronutrients are important to balanced health. To have a solid grasp of nutrition, it’s vital that you understand some key terms and how they impact your body. We want to provide more than a “nutrition in 100 words” list, so without further ado, here is an alphabetical A-to-Z nutrition breakdown:

Macronutrients

Macronutrients are the nutrients the body needs in large amounts. Macronutrients are converted into energy through caloric intake. Think carbohydrates, fats, and proteins.

Carbohydrates

Your body uses carbohydrates as fuel during high-intensity exercise, as a means to preserve muscle mass during exercise by sparing protein, and as a tool to field the central nervous system, too. Roughly 45-65% of calories should come from sources of carbohydrates. Carbohydrates include dairy, grains, fruit, some vegetables, and sugar.

Fats

Fats provide you with your energy reserve, protect your vital organs, provide insulation, and transport fat-soluble vitamins throughout your body. Only 20-35% of your total daily calories should come from fat (with less than 10% coming from saturated fat). Healthy fats are found in oils, nuts, seeds, avocados, meat, fish, and dairy.

Proteins

Proteins have several functions. For starters, they support tissue structure and make up part of the cell plasma membranes. They are involved in metabolic, transport, and hormone systems. Proteins also make up enzymes that regulate the metabolism and are involved in acid-base balance to maintain a neutral environment in the body. The recommended daily allowance is based solely on activity level. Protein is found in legumes, soy products, nuts, whole grains, seeds, and animal sources.

Rows of fresh, colorful vegetables and fruits at the supermarket

Micronutrients

While still essential, the body needs micronutrients in smaller amounts. These include fat-soluble vitamins, minerals, water, and water-soluble vitamins.

Fat-Soluble Vitamins

Fat-soluble vitamins can promote growth, reproduction, and health. Fat-soluble vitamins include:

  • Vitamin A – supports vision, healthy skin, and hair
  • Vitamin D – promotes strong teeth and bones
  • Vitamin E – prevents damage to cell membranes, supports blood production, and protects vitamin A
  • Vitamin K – aids in blood clotting

Minerals

Minerals are used to keep the bones, muscles, heart, and brain working properly. Minerals include:

  • Calcium – maintains teeth and bones, helps blood clots, and helps nerve and muscle function
  • Iron – forms blood cells and transports oxygen through the body
  • Potassium – regulates cell-water balance, supports nerve function, and helps maintain heart rhythm
  • Sodium – regulates water balance and stimulates nerves
  • Zinc – helps transport carbon dioxide, aids in healing wounds, and forms enzymes

Water

Water makes up most of our bodies. It has plenty of functions including, but not limited to, regulating body temperature, lubricating joints, carrying nutrients and oxygen to cells, protecting body organs and tissues, and preventing constipation.

Water-Soluble Vitamins

Water-soluble vitamins free the energy found in your food and keep tissues healthy. Water-soluble vitamins include:

  • Vitamin B1 – Thiamin is needed to release the energy in food and prevent beriberi. It is found in whole grains, dried beans, peas, peanuts, and animal proteins.
  • Vitamin B2 – Riboflavin is needed to build and maintain body tissues. It is found in whole grains, green and yellow vegetables, and animal proteins.
  • Vitamin B6 – Pyridoxine supports the nervous system and is involved in blood production and the breakdown of protein and glucose. It is found in potatoes, chickpeas, yeast, nuts, bulgur, fish, rice, and bananas.
  • Vitamin B9 – Folic acid is needed to release energy in food and can be found in whole grains, dried beans, peas, peanuts, and animal proteins.
  • Vitamin B12 – Cobalamine promotes proper growth and development of the nervous system. It can be found in fortified cereals, non-dairy kinds of milk, and nutritional yeast. It is also found in algae and animal products.
  • Vitamin C – Ascorbic acid helps form growth hormones and is needed to build strong gums, teeth, and bones. It also acts as an antioxidant. It can be found in citrus fruits, cabbage, berries, and peppers.

While not a comprehensive A-to-Z Nutrition list, it is a good start in helping you understand how your body works, how foods support and provide energy, and which food sources you should incorporate into your diet.

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