FOOD GROUPS AND NUTRITION NUTRITION & DIETETICS|L-3|

Nutrition

Nutrition is the study of how food affects the body and encompasses the type, amount, and timing of food intake. Proper nutrition is essential for overall health and wellness and can play a critical role in the prevention and management of many chronic health conditions.

What is nutrition?

Nutrition is the study of how food affects the body. It encompasses the type, amount, and timing of food intake, and how these factors impact the growth, repair, and functioning of the body’s cells, tissues, and organs. Good nutrition is essential for good health, and can play a key role in the prevention and management of many chronic health conditions.

A balanced diet is one that provides the body with all the essential nutrients it needs to function properly. These essential nutrients include carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient plays a specific role in the body, and it is important to consume a variety of foods in order to obtain all of them. For example, carbohydrates provide energy, while proteins help build and repair tissues. Fats, although often thought of as unhealthy, are also an important source of energy and are necessary for the absorption of certain vitamins.

The type and amount of food an individual needs will vary depending on their age, sex, weight, and level of physical activity. It is important to consume a variety of foods from each of the food groups, such as fruits and vegetables, grains, proteins, and dairy, to ensure adequate nutrient intake. Additionally, it is important to limit the intake of foods high in unhealthy fats, added sugars, and salt, as these can increase the risk of chronic health conditions such as heart disease, stroke, and type 2 diabetes.

Macronutrients include carbohydrates, protein, and fat. They’re needed in relatively larger amounts than other nutrients, hence the term “macro.” Although there are recommended ranges for macronutrient intake, your needs vary based on your personal circumstances.

What are macronutrients?

Macronutrients are nutrients that your body needs in large amounts to function optimally.

The three main macronutrients are carbohydrates, protein, and fat. They’re considered essential nutrients, meaning your body either cannot make them or cannot make enough of them (1Trusted Source).

For example, proteins provide essential amino acids, while fats contain essential fatty acids. Your body utilizes these components for specific functions .

Macronutrients also contain energy in the form of calories. Carbs are the main energy source, but your body can use other macronutrients for energy if needed.

The calorie content of each macronutrient is (4):

Carbs: 4 calories per gram

Protein: 4 calories per gram

Fat: 9 calories per gram

Macronutrients include carbs, protein, and fat. They provide energy in the form of calories and are needed to maintain your body’s functions and structure.

Food sources of carbs, protein, and fat

You can obtain macronutrients from the foods you eat. It’s important to eat a variety of foods to get enough of each macronutrient.

Most foods contain a combination of carbs, protein, and fat.

Some foods are high in one specific macronutrient, while other foods contain high amounts of two nutrients and fall into two macronutrient groups.

Sources of carbs include:

Whole grains: brown rice, oats, farro, and barley

Vegetables: peas, potatoes, corn, and other starchy veggies

Fruits: mangoes, bananas, figs, and apples

Beans and legumes: black beans, lentils, and chickpeas

Dairy products: milk and yogurt

Sources of protein include:

Poultry: chicken and turkey

Eggs: particularly egg whites

Red meat: beef, lamb, and pork

Seafood: salmon, shrimp, and cod

Dairy products: milk, yogurt, and cheese

Beans and legumes: black beans, lentils, and chickpeas

Nuts and seeds: almonds and pumpkin seeds

Soy products: tofu, edamame, and tempeh

Sources of fat include:

Extra virgin olive oil

Coconut: fresh, dried, and coconut oil

Avocados: fresh and avocado oil

Nuts and seeds: almonds and pumpkin seeds

Fatty fish: salmon and herring

Dairy products: full fat yogurt and cheese