How to eat well: you must include these 5 must-haves of nutrition

We usually confuse the concepts of food and nutrition, and we think that they are the same. Well, it is not like that, while food is the voluntary action that you do when preparing and eating food, nutrition is about the way your body assimilates food to maintain its proper functioning.

For this, your body carries out digestion, absorption, and assimilation processes that transform food. This is how you get the nutrients and energy you need for your vital functions.

According to the WHO, nutrition is key to maintaining good health. So you must maintain a balanced, varied diet combined with physical activity on a regular basis.

It is important to include the basic nutrients you need daily and adopt good eating habits. As if that were not enough, it allows you to strengthen your immune system, repair deteriorated areas, and have more strength to carry out daily activities.

In other words, it seeks the general well-being of your body and will help you maintain a healthy lifestyle.

For this reason, it is essential to follow a balanced diet that provides you with all the nutritional requirements to cover the basic needs of your body.

Good nutrition is made up of elements such as vitamins and minerals, carbohydrates, proteins, and fats. The latter, contrary to what many think, is important for a healthy diet.

Your body needs nutrition since they are the most concentrated source of energy, they facilitate the absorption of fat-soluble vitamins and they are a source of essential fatty acids.

Of course, the consumption of all these nutrients must be accompanied by good hydration, and water is very important there. So, let’s start in parts.

VITAMINS AND MINERALS

Vitamins and minerals are essential elements for life and are required in small amounts, which is why they are established as micronutrients. You should consume them every day, as they have a regulatory function in the cells of your body.

This nutrition is  important for cell growth and reproduction, they also regulate metabolism to better control the available energy. Most of the foods you eat have vitamins and minerals, and you find them naturally in fresh foods from nature and in fortified ones.

Vitamins A, D, and E are fat-soluble vitamins and have a key role in the immune system. On the other hand, minerals and trace elements favor the biological processes of your body so that it works properly. Both vitamins and minerals help absorption and assimilation in your body.

FOODS that have vitamins and minerals:

There are many foods that contain vitamins and minerals, and incorporating a variety of these items into your diet is essential for good health. Here are some foods that are high in certain vitamins and minerals:

Vitamin A:

Sweet potatoes, Carrots, Spinach, Kale, Broccoli, Mangoes, Cantaloupe, and Apricots

Vitamin C:

Citrus fruits (oranges, grapefruits, lemons), Berries (strawberries, blueberries, raspberries), Bell peppers, Broccoli, Tomatoes, Brussels sprouts

Vitamin D:

Fatty fish (salmon, tuna, mackerel), Egg yolks, Fortified milk or plant-based milk alternatives, and Fortified breakfast cereals
Calcium:

Dairy products (milk, cheese, yogurt), Dark, leafy greens (kale, spinach, collard greens), Fortified plant-based milk alternatives,  Tofu, and Canned fish with bones (sardines, salmon)

Iron:

Red meat, Poultry, Fish, Beans and legumes (lentils, chickpeas, kidney beans), Dark, leafy greens (spinach, kale), and
Fortified breakfast cereals
Zinc:

Oysters, Beef, Pork, Chicken, Beans, legumes (chickpeas, lentils), and Nuts (cashews, almonds)

You can assist guarantee that you are getting the vitamins and minerals your body requires by integrating a range of these nutrient-dense foods into your diet.

CARBOHYDRATES

These are the nutrients that supply the energy necessary to carry out your different daily activities. They are the main source of calories and one of the most important elements of a balanced diet.

You can find them in all foods of plant origin, and in products of animal origin such as milk and its derivatives.

They are mainly made up of sugars and can be simple or complex. The simple ones are found in juices, soft drinks, milk, and white bread, among other foods, and when consumed, the body assimilates them very quickly, so it is important to consume them while maintaining an adequate balance.

The complexes are present in vegetables, whole grains, and legumes with a high caloric value. We recommend increasing the consumption of complex carbohydrates in your diet.

They are of great importance in your body since they provide the necessary energy to the brain. They also provide blood glucose for the formation of red blood cells.

In this way, it is recommended that a maximum of 40-60% of the calories you need per day come from carbohydrates.

FOODS that have Carbohydrates:

Carbohydrates are a type of macronutrient that provides energy to the body. Following are some examples of carbohydrates-rich foods:

Whole grain bread, cereals, pasta, Brown rice, Quinoa, Oats,
Fruits (bananas, apples, berries, etc.), Starchy vegetables (potatoes, sweet potatoes, corn, peas, etc.)
, Legumes (beans, lentils, chickpeas), and Dairy products (milk, yogurt)

It’s crucial to remember that not all carbohydrates are created equal, and choosing complex carbohydrates (like whole grains, fruits, and vegetables) over simple carbohydrates (like processed snacks and sweets) will provide more sustained energy and better overall nutrition.

PROTEINS 

All the amino acids that your body requires, for its proper development and growth, come from proteins. The source of the proteins can be of animal or vegetable origin, so you can consume them from the source you prefer. Undoubtedly, the important thing is that you guarantee the consumption of essential amino acids.

Animal proteins are found in fish, poultry, meat, eggs, milk, and cheese. These are foods that contain essential amino acids and where you find them in greater proportion.

Plant-based ones are found in grains, green vegetables, and legumes, and contain only a few essential amino acids.

For this reason, all proteins are essential to maintain and repair tissues and muscles, and also contribute to the formation of hormones. And after this, if there is a leftover protein in your body, it is stored as fat as a caloric source.

FOODS that have Proteins:

Protein is a macronutrient that is necessary for tissue development and repair, muscle mass maintenance, and overall health. Here are a few examples of protein-rich foods:

Meat (beef, pork, lamb, etc.)
Poultry (chicken, turkey, etc.)
Fish and seafood (salmon, tuna, shrimp, etc.)
Eggs
Dairy products (milk, cheese, yogurt, etc.)
Legumes (beans, lentils, chickpeas, etc.)
Nuts and seeds (almonds, peanuts, pumpkin seeds, etc.)
Soy products (tofu, tempeh, edamame, etc.)

It is vital to remember that the amount of protein required by an individual varies based on characteristics such as age, gender, and activity level. Furthermore, not all protein sources are created equal, and choosing lean proteins (such as chicken, fish, and lentils) over high-fat choices (such as bacon or full-fat dairy products) can provide greater overall health benefits.

WATER

It is a vital element for the functioning of your biological processes and for favorable nutrition since it represents 70% of the body’s composition. It is present in a greater proportion of the body and is involved in all its functions.

It is the channel that helps you transport nutrients to cells and at the same time remove all waste from them.

It contributes to digestion, circulation, vitamin assimilation, absorption, excretion, and even to maintaining an adequate body temperature. So it is necessary that you drink enough water every day to achieve a greater contribution to your health. That is why experts recommend an average of 8 glasses.

Foods that have water:

While water is not technically food, it is an important nutrient that is required for overall health and well-being. Here are a few examples of foods with high water content:

Fruits (watermelon, oranges, grapefruit, cantaloupe, etc.)
Vegetables (cucumbers, lettuce, celery, tomatoes, etc.)
Soups and broths
Herbal teas and other non-caffeinated beverages

It’s also worth noting that being hydrated throughout the day is critical for maintaining optimal health, as water is required for a variety of physical processes, including controlling body temperature, moving nutrients throughout the body, and assisting in digestion. Adults should drink at least 8-10 glasses of water each day, however, this might vary based on factors such as activity level and temperature. Furthermore, ingesting meals and beverages high in water content might be an excellent strategy to stay hydrated throughout the day.

FATS

Contrary to what you may think, not all fats have a negative effect on your body; There are foods that have good fats that you should eat daily. Its consumption is important to stimulate the absorption of vitamins, especially the assimilation of vitamins A, D, E, and K.

Likewise, they provide essential fatty acids that help the proper functioning of our biological functions, especially in the processes associated with inflammatory and anti-inflammatory drugs, which makes it important to guarantee the consumption of what we know as omegas and their balance.

Also, they provide the necessary energy for your daily functions. Unsaturated fats are the most beneficial, as they have the ability to lower the total cholesterol level in the blood.

Although saturated fats are associated with cardiovascular problems, the important thing is to choose between them and not exceed your consumption.

Research has been carried out that shows that within this group of saturated fats, there are some that have positive effects on the body, such as fats that are made up of medium-chain fatty acids.

Unsaturated fats are found mainly in vegetable oils, such as olive oil, which is an optimal source of healthy fats.

Also, they are present in fruits such as avocado and olives, nuts such as almonds and macadamia, in seeds such as flaxseed, chia, soybeans, and sunflowers, among others. This nutrition is very important for all of us.

Foods that have fats:

Fats are an essential macronutrient that serves a variety of functions in the body, including energy production, nutrient absorption, and cell health. These are a few examples of foods high in good fats:

Avocados
Nuts and seeds (almonds, cashews, chia seeds, etc.)
Fatty fish (salmon, tuna, mackerel, etc.)
Olive oil
Coconut oil
Flaxseed oil
Nut butter (almond butter, peanut butter, etc.)
Cheese

It’s important to remember that not all fats are created equal, and eating too many bad fats (such as those found in processed foods or fried foods) might increase your chance of developing health problems including heart disease and obesity. In general, adults should try to consume 20-35% of their daily calories from fat, with a focus on choosing healthy fat sources like those listed above.

Procuring good nutrition is important to take care of your health, and prevent obesity and overweight. And it represents a fundamental pillar in your physical and mental development and in your general well-being. For this reason, it is necessary to have suitable eating habits and incorporate foods with high nutritional value and combine them with daily exercise practices.

It is important to keep in mind that nutritional needs vary throughout life: from childhood to adolescence, in pregnancy, if you are breastfeeding, in adulthood, and in old age. So we suggest that you adapt your food consumption to your needs, and alternate foods from each group at each meal.

In this way, you can achieve a balance with a varied diet and enough for a balanced diet. Nutrition is essentially the basis for protecting your health and the way to correctly activate your body’s functions.

FAQS:

What are the five nutritional must-haves?
Protein, carbs, healthy fats, vitamins, and minerals are the five nutritional must-haves.

What role does protein play in the body?
Protein is required for the formation and repair of tissues, the maintenance of healthy muscles, and the production of enzymes and hormones.

What are some decent protein sources?
Meat, chicken, fish, eggs, dairy products, beans, legumes, and nuts are all high in protein and it is one of the important nutrition.

What role do carbs play in the body?
Carbohydrates give the body energy and are required for brain function and other biological activities.

What are some good carbohydrate sources?
Carbohydrate-rich foods include fruits, vegetables, whole grains, beans, and legumes.