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Nutrition - 4 Things You NEED to know.

Updated: Nov 7, 2023

Nutrition is the foundation for good health and well-being.


Understanding the basics of nutrition is like having a sturdy foundation for a house—you need it to build a healthy life. I'm going to break down 4 nutrition basics that you can start applying today.

**1. The Big Three: Macronutrients**

Macronutrients are the major building blocks of your diet. There are three primary macronutrients, each with its own essential role:

- Carbohydrates: These are your body's primary source of energy. They come from foods like grains, fruits, vegetables, and legumes. Choose whole, unprocessed sources for sustained energy.

- Proteins: Proteins are crucial for building and repairing tissues, producing enzymes and hormones, and supporting your immune system. Sources include lean meats, poultry, fish, beans, and tofu.

- Fats: Healthy fats play a role in brain function, cell structure, and energy storage. Opt for unsaturated fats found in nuts, seeds, avocados, and olive oil while minimizing saturated and trans fats.

**2. Portion Control and Mindful Eating**

Eating the right foods is important, but so is controlling portion sizes. Here's a simple tip: Use your hand as a guide. Your palm represents a serving of protein, your closed fist is a measure of vegetables, your cupped hand is for carbohydrates, and your thumb represents fats and oils. This method helps you maintain balance in your meals.

Mindful eating is equally crucial. Pay attention to what you eat, savor each bite, and recognize your body's hunger and fullness cues. Avoid distractions while eating, like smartphones or TV, to fully enjoy your meals and prevent overeating.

**3. Stay Hydrated**

Water is often overlooked, but it's a vital nutrient. Staying properly hydrated supports digestion, circulation, temperature regulation, and overall health. Aim to drink at least 8-10 cups of water per day. Water plays an important role in so many of our body's functions including things like bringing nutrients to cells, getting ride of waste, protecting joints and organs, and even maintaining body temperature! Drink water!!


Building a healthy diet is an ongoing process, and it's okay to start small. Gradually make healthier choices, one meal at a time. As you become more comfortable with these fundamentals, you can explore advanced nutrition concepts to further optimize your health.

**4. Quality Matters as Much as Quantity**

It's not just about how much you eat; it's also about what you eat. Focus on these principles:

- Nutrient-Dense Foods: Choose foods that are packed with essential nutrients, like vitamins, minerals, and fiber. Think colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. These foods provide the building blocks for a strong, healthy body.

- Limit Processed Foods: Highly processed and sugary foods can be detrimental to your health and fitness goals. They often lack essential nutrients and can lead to energy crashes and weight gain. Minimize your intake of sugary snacks, fast food, and processed meals.

- Balanced Meals: Strive for balance in your meals. A good rule of thumb is to fill half your plate with veggies, a quarter with lean protein, and the remaining quarter with whole grains or healthy starches.

Make small changes. Start today.

To better health!

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