The Basics of Nutrition

The Basics of Nutrition

The most commonly asked question for a health coach would be the basics of nutrition. Health, fitness and food choices are some of the most written about topics, often with conflicting or confusing terminology. I’m hoping to break nutrition down so you can make the best choices for you and your family.

Nutrition is more than the foods we eat and how much.

• Macro-nutrients: carbohydrates, proteins, and fats the most talked about.
• Micro-nutrients: vitamins and minerals.
• Water: our body is between 60 to 80% water, depending on the organ.

Let’s start with macro-nutrients before delving deeper.

There are three types of macro-nutrients that are derived from the foods we eat:

• Carbohydrates
• Proteins
• Fats

• Carbohydrates are turned into glucose and used as energy. Small amounts are stored in your muscle and liver as glycogen, unused portions are stored as body fat. The type of carbohydrate consumed determines the speed of breakdown and how fast they enter the blood stream. Carbs, are they are commonly called, are composed of sugars and fibers. Example would be: fruits, breads, pastas, beans, potatoes, vegetables, bran, rice, grains, cereals, and sweets, etc.  1 gram = 4 calories and every gram of carbohydrate stored also stores between 2-3 grams of water. This water to carbohydrate storage plays a role in low carb diets, more on that later.

• Protein breaks down into amino acids and used to: build muscle, form bone, grow hair/nails, creating new blood cells, for antibodies, form enzymes, and a transport mechanism. Certain amino acids can be burned as fuel by the muscle or converted by the liver but isn’t an efficient energy source.  Can be found in: Beef, poultry, pork, eggs, fish, cheese, beans, dairy etc 1 gram= 4 calories

• Fats break down into fatty acids, your body uses them to produce hormones like estrogen and testosterone and for absorbing nutrients like vitamin A, D, E and K plus Beta Carotene. Fats also help keep your joints lubricated and can also be burned as energy. Fats have a long digestion process and require a carb unit before entering the blood stream. Adding 1 unit of carbohydrates to 3 units of fatty acid forms a triglyceride. Found in: Nuts, oils, butters, lard, animal products, processed foods etc. 1 gram = 9 calories

 

Metabolism is the actual use/burning of the food nutrients your body has broken down and utilized as a fuel source. People with fast metabolisms convert nutrients into fuel faster than those who have slower metabolisms. When your body needs fuel to complete any task from breathing, pumping blood, running or exercising it metabolizes fuel sources for energy. To do this a series of chemical reactions occur, changing these molecules of glucose, amino acids or fatty acids into energy, this can take place anywhere within your body.

When muscle is working and in need of energy, the only fuel it can use is glucose, which it gets directly from digested carbohydrate in the blood, stored in muscle or liver as glycogen or by converting it from digested proteins and fats.  To use the glycogen stored in muscle the body needs to convert it back to glucose using enzymes, called glycolysis.

Your body determines what fuel to use, and when, also, which hormones are produced by which glands.  Hormones regulate the anabolic (building) and catabolic (breaking down) of tissues. Both the building and breakdown are important as it ensures old cells are carried away and replaced with the new and improved cells we’ve worked to create.  This tear down and rebuilding happens all day long, which is why it is good to eat well, at regular intervals, to keep feeding these processes, exercise helps keep these systems working at their highest potential.  Hormones work together to help signal hunger, fullness and the need to repair, breakdown or build up tissue.

For more information on the of nutrition, please see the following

• Reference guide to serving size.
• Eating before and after a workout
• Workout nutrition based on Body Type
• Workout nutrition 101
• TDEE Calculator to decide how many calories your body needs daily

 

This is the first part in a series, I enjoy sharing this information with you. The way our body processes nutrients happens automatically and most often we don’t take time to appreciate the complexity of this system and the amazing things our body can do, each day is a gift it given to us.

Future posts will focus on:

• Micro nutrients; Vitamins and Minerals
• Fiber and it’s role in good health
• Water and why it’s key
• Which fats are best and why
• Eating styles and various plans
• Eating for life and sport

What topics interest you most and which would you like more information on?