Elements of Nutrition – Healthy Eating

What are Nutrients?

Elements of Nutrition: Nutrients are substances that allow the body to produce energy, build and maintain tissues, and regulate body processes.

If you eat a healthy diet filled with a variety of nutrient-rich foods, you are more likely to enjoy good health than if you eat a poor diet that is deficient in nutrients.

Nutritional Elements

For Elements of Nutrition, Proper nutrition is complex and the exact recommendations depend on the individual.

When determining the proper diet, you should consider your weight, height, age, gender, and activity level.

While the best nutritional plan is individual, six key elements form the basis of all nutritional requirements.

Carbohydrates

Carbohydrates are your body’s main source of energy.

The fiber found in whole grains, fruits and vegetables also helps reduce the risk of obesity, cardiovascular disease and type 2 diabetes.

Therefore, Food and Nutrition Board recommends getting 45 to 65 percent of your daily calories from carbohydrates.

If you’re following a 2,000-calorie diet that means you should eat 225 to 325 grams of carbohydrates every day.

Fat

Fat has gotten a bad rap over the years, but it’s actually an important nutritional element and an important aspect of a healthy diet.

Also, fat helps insulate your body and allows you to maintain your body temperature.

Therefore, it cushions your organs, which can help protect them from trauma.

Although fat is important, too much can be detrimental to your health.

However, Limit your total fat intake to 20 to 35 percent of your daily calories.

Therefore, try to meet your fat needs from unsaturated fats like nuts, nut butters, seeds, avocado, and olive oil.

Protein

Proteins have more physiological functions than other essential nutrients, according to “Nutrition and You” by Joan Salge Blake

Like carbohydrates and fats, protein can fuel your body when it needs it, but it also helps maintain water balance and pH.

Also, Protein keeps your immune system strong and allows your body to move and flex.

Therefore, protein-rich foods include meat, poultry, fish, nuts, eggs, milk, and dairy products.

Women should aim to consume 46 grams of protein per day, while men should aim for 56 grams per day.

Vitamins

Your body needs vitamins to grow and develop.

There are 13 vitamins in total, ranked by how your body absorbs them.

Fat-soluble vitamins, which include vitamins A, D, E and K, require fat to be properly absorbed.

Water-soluble vitamins (vitamin C and vitamin B, including vitamin B-6, vitamin B-12, thiamin, niacin, folate, riboflavin, pantothenic acid, and biotin) dissolve in water before entering the bloodstream.

Therefore, recommended daily value for each vitamin is different, but it’s important to get all of your vitamins every day to keep your body healthy.

Minerals

Minerals, like vitamins, are substances that allow your body to grow and develop properly.

Also, minerals are divided into two classes based on how much of each nutrient your body needs.

Your body needs the key minerals (sodium, potassium, calcium, phosphorus, magnesium, sulfur, and chloride) in high amounts.

Also, while the trace minerals (copper, fluoride, zinc, iron, chromium, selenium, iodine, molybdenum, and manganese) are needed in small quantities.

Therefore, exact amount needed varies by mineral.

Water

Water is more than a thirst quencher.

Also, it is an essential nutrient that helps regulate body temperature, lubricates joints, and protects major organs and tissues.

Elements of Nutrition, Water also helps transport important substances like oxygen throughout the body.

Therefore, try to drink at least eight 8-ounce glasses of water each day.