BASIC Nutrition

Nearly everyone has come across a diet fad or has been given a piece of nutritional advice. Perhaps the necessity for humans to eat as a basic need leads us to be "experts" through experience. I by no means am skilled with nutrition or nutritional recommendations but I do understand the basics and think that provides a foundation to start. 

Nutrients can be divided into macronutrients and micronutrients. Macronutrients are comprised of fats, carbohydrates, and proteins. 

Carbohydrates – Carbohydrates form the main source of energy in your food.  They are digested in your body and break down to form glucose (blood sugar) which fuels the various functions of the body.  Carbohydrates are found in everything from sugar and corn syrup to breads, pastas, rice, fruits, and vegetables.  Your food should contain whole grains such as whole wheat bread, brown rice, or whole wheat cereals.  Avoid or limit sugar and high fructose corn syrup.  This is readily present in “junk food” such as candy, soda, and desserts.  It is important to read food labels when looking for carbohydrates in food.  In the ingredient list you want to see “whole grains” and not “sugar” or “corn syrup.”

Fats – Fats get a bad rap when it comes to nutrition because of the high amount of calories contained in small doses.  If the body has excess calories in any form, those calories will be stored in the form of body fat.  This is not to say that we need to avoid fat altogether.  Fats are essential to the production of hormones such as testosterone.  Fats can be divided into good and bad fats.  The good fats are called Omega fats and monounsaturated fats.  Bad fats are saturated and trans fats.  Good fats are found in olive oil (unrefined extra-virgin), nuts (walnuts and almonds), fish oils, and flaxseed.  Bad fats are found in fried food and desserts.  The most common bad fats are butter, margarine, and those used for deep frying food.  Remember, fats are high in calories so consume them sparingly and when possible, consume monounsaturated fats.

Proteins – Proteins form the structure of the soft tissue in your body, including muscle.  They come in animal based and plant-based proteins.  Animal proteins come from meats and dairy.  The important thing when selecting animal-based protein is to choose lean meat which have less of the bad fats listed above.  Lean meats are chicken, turkey, and fish.  Plant based proteins come mainly from a vast assortment of beans.  They are also present in peanuts and vegetables.                  

Micronutrients are composed of vitamins and minerals.

Vitamins - Vitamins are chemicals that the body needs to process macronutrients. Some examples of vitamins are vitamin C, A, and the B vitamins. Vitamins are found in essentially all foods. Generally speaking, the more natural the food the more vitamins are present.

Minerals - Minerals are chemical elements that are needed for body functions. They are similar to vitamins but exists in a simpler chemical form than vitamins.  Anyone that has taken chemistry should recognize minerals as they appear on the periodic table. Minerals include sodium, calcium, iron, and magnesium.  Like vitamins, minerals are found in nearly all foods with certain foods containing higher amounts of certain minerals. Minerals also combine with other chemicals to form electrolytes.  These combinations are also known as salts.  When broken down in the body, electrolytes are used in the function of your muscle contractions and nerve function. 

Again, this is an over simplified view of a very complicated process. However, for anyone that asks me for help with nutrition and dieting I usually start with tracking macronutrients. I am a big fan of the phone application My Fitness Pal for tracking macronutrient consumption. 

The app is easily downloaded and has a massive database of nutrient information for foods. Honestly tracking food intake for a few weeks can give insights to where macronutrients are lacking or out of balance. I find that this is a great start towards healthier eating and allows for plenty of expansion. 

That's all for now...from the training room