What Is Nutrition?

Nutrition is the science of how food affects the body. It includes the intake of:

• Macronutrients (carbohydrates, proteins, fats)
• Micronutrients (vitamins, minerals)
• Water
• Fiber

Good nutrition means getting the right amount of nutrients for energy, growth, and bodily functions.

2. Major Nutrients and Their Functions

A. Carbohydrates

• Function: Primary energy source
• Found in: Rice, bread, fruits, and vegetables
• Tip: Choose complex carbs like whole grains over simple sugars

B. Proteins

• Function: Builds and repairs tissues, muscles, and enzymes
• Sources: Eggs, chicken, beans, nuts, fish
• Tip: Include plant and animal protein for variety

C. Fats

• Function: Energy storage, hormone production, brain health
• Healthy fats: Avocado, olive oil, nuts, seeds
• Unhealthy fats: Trans fats, processed oils, fried foods

D. Vitamins

• Function: Support immunity, energy production, and skin health
• Examples:
  • Vitamin A (vision) – Carrots, spinach
  • Vitamin C (immune) – Citrus fruits
  • Vitamin D (bones) – Sunlight, fortified milk

E. Minerals

• Function: Bone health, muscle function, hydration
• Examples:
  • Calcium – Dairy, tofu
  • Iron – Meat, leafy greens
  • Magnesium – Nuts, whole grains

F. Water

• Function: Hydration, digestion, temperature control
• Tip: Aim for 8–10 glasses per day, more if active

G. Fiber

• Function: Aids digestion, prevents constipation, lowers cholesterol
• Sources: Fruits, vegetables, whole grains, legumes

3. Types of Diets and Eating Styles

A. Balanced Diet

• Includes all food groups in proper portions
• Focus on variety and moderation

B. Plant-Based Diet

• Rich in fruits, vegetables, legumes, and whole grains
• Reduces the risk of heart disease and diabetes

C. Keto Diet

• High fat, low carb
• Aimed at rapid fat loss, but needs careful monitoring

D. Mediterranean Diet

• Focus on olive oil, vegetables, fish, and whole grains
• Proven to support heart health

E. Paleo Diet

• Avoids processed food, dairy, and grains
• Emphasizes natural, whole foods

F. Intermittent Fasting

• Eating only during specific hours (e.g., 16:8 method)
• May support weight loss and insulin sensitivity

4. Healthy Eating Habits

• Eat a variety of foods
• Control portion sizes
• Limit added sugar and salt
• Eat slowly and mindfully
• Don’t skip breakfast
• Drink enough water daily
• Limit ultra-processed foods

5. Superfoods You Should Know

These foods are nutrient-rich and support overall health:

FoodBenefits

Blueberries Antioxidants, brain health

Avocado: Healthy fats, fiber

Salmon Omega-3, protein

Spinach Iron, calcium

Greek Yogurt Probiotics, protein

Sweet Potatoes Fiber, beta-carotene

Nuts Heart health, energy

Quinoa Protein, a gluten-free grain

Garlic Immune Support

Turmeric Anti-inflammatory

6. Common Nutrition Myths

• Myth: Carbs make you fat
• Truth: Healthy carbs in moderation are essential
• Myth: All fat is bad
• Truth: Healthy fats are good for the brain and heart
• Myth: Supplements can replace food
• Truth: Real food is always the best source of nutrients
• Myth: You must eat meat for protein
• Truth: Many plant-based sources, like lentils, tofu, and beans, are rich in protein

7. Nutrition for Different Life Stages

Children

• Need extra calcium and iron for growth
• Avoid too much sugar and processed snacks

Teenagers

• High protein needs due to puberty
• Encourage balanced meals and hydration

Adults

• Focus on maintaining energy and weight
• Include exercise and hydration

Seniors

• Prioritize bone health (calcium, vitamin D)
• Fiber and hydration to support digestion

8. Tips for Reading Nutrition Labels

• Check the serving size first
• Look at calories per serving
• Watch for added sugars
• Compare total fats vs. saturated/trans fats
• Understand % Daily Value (DV)

9. Meal Planning Ideas (Per Day)

Breakfast

• Oatmeal with banana + chia seeds
• Boiled egg + whole-grain toast + avocado

Lunch

• Grilled chicken salad + olive oil dressing
• Brown rice + lentils + steamed veggies

Snack

• Greek yogurt with berries
• A handful of almonds

Dinner

• Baked salmon + quinoa + spinach
• Stir-fried tofu + veggies + brown rice

10. Simple Nutrition Goals to Follow Weekly

DayGoal

Monday Meatless meals

Tuesday: Drink 2 L of water

Wednesday: Add a new vegetable

Thursday: Avoid sugary drinks

Friday Cook at home

Saturday, eat with family

Sunday Prep meals for next week

 

11. Signs of Poor Nutrition

• Fatigue
• Frequent illness
• Dry skin or brittle nails
• Mood swings
• Poor concentration
• Digestive issues

12. How to Improve Your Nutrition

• Start small with one meal
• Swap soda for water
• Add one fruit or veggie to each meal
• Prep meals at home
• Limit fast food to once a week or less
• Use a food diary to track progress