Back To Basics – Nutrition Fundamentals
I realized recently that with all the health and wellness information constantly in our faces, many of us have forgotten nutrition basics!
When was the last time you thought about the kinds of things you might have learned in school: food groups, macronutrients, what to eat most, what to eat least, and so on?
So I thought it was time to go back to nutrition school!
Eating For Balance
Eating a healthy and balanced diet is important to achieve and maintain good health, a healthy body weight and to help you feel your best.
A healthy and balanced diet is about eating a wide variety of foods from all the food groups and in the right proportions. Try to choose a variety of different foods from the five main food groups to get a wide range of nutrients.
The Five Food Groups
The classic five food groups are:
- Fruits and vegetables
- Carbohydrates like potatoes, bread, rice, pasta and other starchy carbohydrates
- Beans, pulses, fish, eggs, meat and other proteins
- Dairy (milk, yogurt, cheese) and alternatives
- Fats &and oils like spreads and olive oil.
Fruits & Vegetables, How Much?
Aim to include five portions of fresh fruits and vegetables a day. They are the best source of vitamins and minerals and fibre, and should make up over a third of the food you eat each day.
What is a portion size?
- 80g of fruit and vegetables, preferably fresh, or canned or frozen
- 30g of dried fruit – which should be kept to mealtimes
- 150ml glass of a low-sugar smoothie
- 1 piece of fruit such as a small apple, banana, pear or similar-sized fruit
- A slice of pineapple or melon
- Three heaped tablespoons of vegetables.
A useful way to improve your portion control is to start using a digital food scale when planning your meals.
Starchy Foods and Carbohydrates
Starchy foods should make up just over a third of everything you eat. Make sure to go for wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, whole meal or higher fibre bread. You can learn more about rice and carbohydrates in this article.
Protein
Many people often think that meat is the primary source of protein to stay healthy. We are happy to say that protein can be found in a variety of foods – not just meat.
Beans, pulses, fish, eggs, meat and other sources of protein are essential for the body to grow and repair itself. These foods are also good sources of a range of vitamins and minerals.
While meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins, we prefer to be as plant-based as possible. Try to limit your intake of red and processed meats. If you do eat meat, choose mostly lean cuts of meat and skinless poultry.
Eggs and fish are also great sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim to eat at least two portions of fish a week, including one portion of oily fish to get all those wholesome omegas.
Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.
Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.
Milk, Dairy And Alternatives
Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They contain calcium, which helps keep your bones healthy.
Go for lower fat and lower sugar products whenever possible. There are many vegan alternatives now for dairy products. Read the labels to avoid substitutes that are over processed or have too much added sugars.
Fats & Oils
Some fat in the diet is essential, but try to avoid eating too much saturated fat and remember to avoid trans fats completely. Trans fats are made through a chemical process of the hydrogenation of oils. They are most commonly found in things like vegetable shortening, some margarines, crackers, cookies, and snack foods.
It is so important to eat fats that are healthy. Yes, there are healthy fats like the monounsaturated fats found in olives, peanuts, sesames, avocados and olives.
Health Coaching for Nutrition Basics
If these nutrition fundamentals have made you realize that you could really use a refresher on how to maintain a healthy, balanced diet (no judgment! We’ve all been there 😃), my 3-session health coaching package is perfect for you. I will guide you to manage your nutrition and overhaul your eating habits to set you up on a path to better health.
Or, if you’re ready to commit to real, lasting change, I’d love to invite you to my 3-month Transformation Package.
