Nutrition

One of the key aspects of being fit and healthy is having a balanced diet. In order to be healthy, both mentally and physically, your body needs the required nutrients. You have probably heard people say losing weight is 25% exercise and 75% diet. I agree with this statement. In fact, I would argue that staying healthy does not even require you to do any particular form of exercise.

There are two types of nutrients: Macronutrients and micronutrients.

Macronutrients

Macronutrients are those nutrients that are needed in relatively larger quantities by our body.

There are three primary macronutrients. They are carbohydrates, fat and protein.

Fat

Fat helps regulate hormone levels. They also help in the transportation of certain nutrients throughout the body.

Fat is not bad. Let me repeat it for you. Fat is NOT bad. Eating too much food in general is bad. Fat is a very important macronutrient for hormone regulation. It helps keep you active and sharp throughout the day.

Fat is broadly classified into the following.

1. Saturated fat

2. Trans fat

3. Unsaturated fat.

Saturated fat and unsaturated fat are very important in your diet. They are the naturally occurring fat in food. They are usually found in meat sources (beef, chicken, fish), nuts, milk products and oil. Getting about 20% of your caloric needs from these sources is recommended.

Trans fat on the other hand is to be avoided. They are usually made from hydrogenated oils and pose several health problems if eaten in large quantities. Packaged baked goods and fast food generally have higher quantities of trans fat.

Carbohydrates

Carbs are the sugar, starches and fibre found in grains, fruits, vegetables and milk products. It is the main source of energy in our body. Carbohydrates mainly provide us with energy to do daily activities. They are often maligned by trendy diets, but are very important to a balanced diet. Carbs can make or break good performance at the gym or any sport.

Carbohydrates are classified as simple or complex.

Simple carbs are digested and absorbed faster and easier as compared to complex carbs. Simple carbs are those found in milk and fruits. They usually provide energy very quickly after consumption.

Complex carbs are absorbed slower by the body and thus provide energy over a longer period of time. Sources of complex carbs are sweet potatoes, brown rice and starchy vegetables.

Fibre is an important type of carbohydrate which the human body cannot digest. It helps regulate the body’s use of sugar, helping keep hunger and blood sugar in check.  Fibre is also very important for healthy bowel movements and preventing constipation. Getting enough fibre (about 25-30 grams a day) is necessary for good health.

Protein

Protein is built from certain building blocks known as amino acids. Certain amino acids (known as non-essential amino acids) can be synthesized by our body. A few others (known as essential amino acids) must come from food.

Protein is used in enzyme catalysis, DNA replication, transporting molecules and recovery. It aids in muscle recovery, maintenance and growth. It helps curb hunger, thus keeping you full and as a result could help you lose weight. Protein is also needed to rebuild tissue in the body. Hair, skin, nails and muscle are all built using protein.

Most people don’t get enough protein. An average 5’10, 75kg man should get about 80-100 grams of protein a day at a minimum. Getting more protein is better to a certain extent. Endurance and strength athletes usually need more protein.

Nuts, legumes, meat, eggs, milk and milk products are good sources of protein. Try to eat a variety of protein sources to ensure you get all the essential and non-essential amino acids.

Micronutrients

These are the nutrients which are needed in much smaller quantities (typically mg) but are extremely important for proper functioning of our body. Micronutrients are important for good sleep, a strong immune system, bone density and regulating your metabolism. They are broadly classified into minerals and vitamins.

They are usually contained in fruits, vegetables, grains and milk products. Eating a variety of fresh fruits and vegetables will ensure you get the required minerals and vitamins. Try to get 2-3 different vegetables and 2-3 different fruits every day. Green leafy vegetables such as kale and spinach are fantastic sources of iron and magnesium.

If you find it difficult to get all your micronutrients I would suggest you take a multivitamin. This is usually unnecessary, but at least this way you know you’re not missing out on any of the micronutrients.

So now you know about the basics of nutrition. In my next article I’ll be talking about how to use this knowledge to create a proper diet plan in order to lose or gain weight.