Welcome to Nutritional Foundations
- Intro
Intro
What we put into our body is arguably the most important thing for our health and wellbeing. The human body is a complex organism which performs a huge number of physiological processes which require thousands of different nutrients to function correctly.
We live in a world where most food manufacturers do not care about the quality of the food they produce. It is all about profit. This means that corners are cut and cheap, unhealthy ingredients are used. High fructose corn syrup, vegetable oils, carcinogenic additives and trans-fats are added to our “food” so it lasts longer, tastes better (debatable) and costs less to produce. This all equals profit for large food companies at the expense of human health.
The Basics
When talking about nutrition, we can break things down into two parts; Macronutrients and Micronutrients. Macronutrients are the major nutrients our bodies need in relatively large amounts to provide energy and support various bodily functions. Micronutrients are essential nutrients that our bodies need in smaller amounts for various physiological functions, such as metabolism, immune function, and overall health.
Macronutrients are the three main components of food that provide us with energy and are essential for our bodies to function properly. They include:
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Carbohydrates: These are the body's primary source of energy. They are found in foods like bread, pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which is used by our cells for energy.
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Proteins: Proteins are essential for building and repairing tissues in our bodies. They are made up of amino acids, which are like building blocks for our muscles, organs, and immune system. Foods rich in protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
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Fats: Fats are another important source of energy and are necessary for absorbing certain vitamins and maintaining healthy cells. They come in different forms, such as saturated fats, unsaturated fats, and trans fats. Healthy sources of fats include avocados, olive oil, nuts, seeds, and fatty fish.
Balancing these macronutrients in your diet is important for overall health and well-being. Eating a variety of foods rich in carbohydrates, proteins, and fats can help ensure that your body gets the nutrients it needs to thrive.
The Macronutrients
Macronutrients are the three main components of food that provide us with energy and are essential for our bodies to function properly. They include:
Protein
Proteins are essential for building and repairing tissues in our bodies. They are made up of amino acids, which are like building blocks for our muscles, organs, and immune system.
Foods rich in protein include meat, poultry, fish, eggs, dairy products, and to a lesser extent legumes, nuts, and seeds.
Carbohydrates
These are the body's primary source of energy. They are found in foods like pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which is used by our cells for energy.
Fat
Fats are another important source of energy and are necessary for absorbing certain vitamins and maintaining healthy cells. They come in different forms, such as saturated fats, unsaturated fats, and trans fats.
Healthy sources of fats include avocados, olive oil, nuts, seeds, and fatty fish.
Calories and Caloric Requirement
Calories are units of energy found in the food and drinks we consume. When we eat or drink, our bodies use these calories as fuel to carry out various functions, such as breathing, circulating blood, and physical activity. The number of calories in a food or beverage indicates how much potential energy it contains.
Caloric requirement refers to the amount of calories an individual needs to consume each day to maintain their current weight and support their daily activities and bodily functions. Factors such as age, gender, weight, height, activity level, and metabolism influence your caloric requirement.
If you consume more calories than your body needs, you may gain weight. Conversely, if you consume fewer calories than your body needs, you may lose weight. Finding the right balance between the calories you eat and the calories you burn through physical activity is key to maintaining a healthy weight and overall well-being.
Calculating your Caloric and Macronutrient Requirement
We can use simple formulas to calculate your caloric and macronutrient requirements which is useful when trying to lose or gain weight. The best way to calculate your calorie and macronutrient requirements is to use a handy online tool following this link:
https://www.calculator.net/bmr-calculator.html
Looking at the results table you should be presented with a variety of numbers which vary depending on your activity level. Select the appropriate number - this is how many calories you burn per day. Let's use 2,500kcal as a starting point.
Next, based on your goals, we need to adjust this number:
Lose weight = Your Calories - 10-15%
Maintain Weight = Your Calories
Gain Weight = Your Calories + 10-15%
Once you have your new, adjusted calorie requirement we can use this to calculate your macronutrient requirements. Let's say we want to lose weight and opt for a 10% deficit.
Daily Calorie Expenditure - 2,500kcal - 10% = 2,250kcal
Daily Calorie Intake Goal = 2,250kcal
When dieting and exercising hard, the most important macronutrient to consider is protein.
You should aim to consume between 1.5g to 2g per kg of bodyweight of protein. 1g of protein provides 4kcal of energy.
Our example athlete weighs 80kg.
80kg x 2g = 160g of Protein.
160g of Protein provides 640 kcal.
2,250kcal - 640kcal from protein = 1,610kcal remaining.
Next, we should consider carbohydrate intake.
Your carbohydrate requirements can vary greatly depending on your goals, exercise, experience and body type. Generally speaking, we can consume anywhere from 60% of your calorie intake from carbohydrates which in the above example would be 337g, to as low as 50g on extremely low-carb diets.
I would recommend starting at around 30% if you are trying to lose weight and see what works for you.
Total Calorie Intake Goal = 2,250kcal
Carbohydrate Split = 30%
Calories from Carbohydrate = 675kcal
Carbohydrates provide 4kcal of energy per gram.
Carbohydrate consumption goal = 675kcal/4 = 168.75g
1,610kcal - 675kcal = 935kcal
Lastly, we derive our dietary fat intake goals from the remaining calories. Fat provides 9kcal of energy per gram.
935kcal / 9kcal = 104g of fat.
And there we go.
Protein - 160g
Carbohydrates - 168.75g
Fat - 104g
I appreciate that this is a rather long process and many may not have the patience to sit and figure it all out. I am always happy to sit down with my clients to figure out your macronutrient requirements so please ask if you need help.
Food Choices
Now we have a good idea of how much protein, carbohydrates and fats we should be eating we should consider what we should be eating.
The food we eat should:
Provide nutritional benefits
We should eat real food and real food should contain vitamins, minerals, polyphenols, healthy fats or protein, antioxidants, fibre or probiotic cultures.
Suit Your Individual Dietary Requirements
Some people are gluten intolerant, some are vegan and some are sensitive to high amounts of fat. We all have individual dietary needs independent of our macronutrient requirements so it is important these are addressed.
There are, however, some ingredients and food items which everyone should try to avoid such as trans fats, sugar, artificial sweeteners and processed foods.
Be tasty
Whilst in an ideal world we would eat the cleanest, blandest food possible for maximum health benefits, taste and appeal are important. The good news is there are ways to enjoy the nutritious benefits of food whilst enjoying delicious flavours.
5 Simple Universal Nutrition Rules
Stay Hydrated
Water is vital to life. Our body is approximately 50-75% water, so it is vital to stay topped up. Let’s look at some reasons to stay properly hydrated with WATER (not juices, coffee, sodas or alcohol!):
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Being slightly dehydrated can negatively affect physical and mental performance. This is important if you are trying to lead an active life and training frequently, and if you have a mentally demanding job or lifestyle.
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Staying hydrated helps keep the body cool. In warmer months (they are too few and far between here in London) we should be drinking more water than we think as our demands increase. We lose water as we sweat, but, interestingly enough, we lose the majority of water through breathing!
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Water helps the skin stay supple and youthful. Dehydrated skin loses its elasticity and can lead to wrinkles. While drinking lots of water won’t help to get rid of wrinkles, it is a good idea to do so as a preventative measure.
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Drinking water frequently can stop you from overeating and over-consuming calories. The body sometimes confuses feelings of thirst and hunger, and often having a glass of water when you are feeling peckish away from mealtimes can help to relieve symptoms. One reason you may feel hungry when you are, in fact, low on fluids, is if you crave fruits as they are high in water - this is an evolutionary mechanism we still have.
Always opt for plain water to avoid consuming unnecessary calories from sugar. If you drink from a bottle, ensure it is either glass or BPA-free. Aim to consume 2-3 litres of water per day from a glass or BPA-free vessel, more if you are physically active.
Consume a Variety of Different Coloured Vegetables
Vegetables and fruit provide us with many of the essential minerals and vitamins we need for healthy function. While both fruit and vegetables are equally nutritious on a micro nutritional (minerals and vitamins) basis, fruits contain more sugar which, even if it is “naturally occurring”, we should aim to avoid, or at least reduce the consumption of.
Different coloured vegetables contain different micronutrient profiles so aim to consume sources of every colour. The darker the colour, the richer the source of minerals, vitamins and polyphenols.
Eat From Nature Directly to Your Plate
For hundreds of thousands of years, we consumed food that came straight from the earth, trees, rivers, lakes, forests - nature, basically. It is only in recent times that our food has begun to take a detour from mother nature to our plate via processing facilities and factories. This food adulteration can reduce the nutritional quality of the food and add unwanted chemicals.
Aim to consume foods that are as close to their natural state as possible:
Root vegetables, tubers, leaves, berries, meats (including organ meats), fish and seafood should all make up the majority of your food intake. Healthy oils and fats such as olive oil, avocado oil, grass-fed butter and extra virgin coconut oil are an exception to the processing rule.
Use Your Carbohydrates Wisely
Two functions of note when it comes to carbohydrates and exercise is the body utilising carbohydrates for energy and replenishing glycogen reserves within the body.
Throughout your day-to-day life, chances are you won’t need a sudden influx of readily available energy so your body fat stores should fulfil the majority of your energy demands - that stretching session, long walk, swim or yoga/pilates class shouldn’t require an intake of carbohydrates to allow you to comfortably perform them.
Aim to consume a small number of carbohydrates approximately 2-3 hours before your intense workout and a medium amount within 1 hour of finishing your workout.
Eat Consciously
This might sound simple, but it is an often overlooked point - Think about what you are eating. All too often we eat mindlessly, snacking without thinking and eating in front of the TV and this can lead to overeating. Taking the time to sit down and properly eat a meal can help you to build a better relationship with food and lead to healthier eating habits.
In addition to eating consciously, we should shop consciously. Aim to buy the best quality food which fits your budget. Opt for organic, natural, whole, locally-sourced and seasonal foods where possible.