Nutrition Basics
Erin Spotte, RD, LDN April 2008
Food is fuel for the body and feeding our bodies a healthy, balanced diet requires a basic knowledge of nutrition. All bodies, regardless of size, shape, sex or age require specific nutrients in order to live and function—macronutrients (fat, carbohydrates, & protein), micronutrients (vitamins and minerals), and water.
Macronutrients provide our body with energy, measured in kilocalories. The amount of energy that an individual requires to function (metabolism) is dependent on factors such as age, sex, height, weight, genetics & activity level. Awareness and response to hunger and fullness cues (appetite) is the best measurement of energy needs. Eating from a variety of all food groups is essential to obtain basic requirements.
Carbohydrate’s (pasta, rice cereal, dairy, fruit and vegetables, legumes) main role is supplying the body with energy to function. Glucose, carbohydrate’s most basic form, is the preferred source of energy for red blood cells, the brain, and the rest of the central nervous system.
Fat (oils, meat, nuts/seeds) provide the body with energy, is necessary for growth and brain development, and aids in the transport and absorption of fat soluble vitamins.
Proteins (meat, fish, dairy products, eggs, legumes) are used to build and repair body tissue. Without sufficient energy from carbohydrate and fat, protein instead needs to be converted into glucose to be used for energy; as a result, tissue breakdown occurs.
Micronutrients (vitamins and minerals) have no energy values, but are essential for accurate body system functioning and for the body to utilize carbohydrates, proteins & fats. Vitamins, made by plants or animals, can be either water or fat soluble. This means that water or fat are necessary to dissolve vitamins before they can be used. Minerals originate in the water or soil, are either absorbed by plants or eaten by animals, and then consumed by humans. Variety from different food groups and within each group is required in order to insure adequate micronutrient intake.
Water is vital to maintain proper organ function. Regular intake is critical to preserve good health and prevent dehydration. Fluid needs are dependent on factors such as sex, size, activity, & temperature and can usually be met from food and beverages by using thirst as a guide.
