We want to get healthy, to eat right BUT, just what does that mean? There’s so much information out there and companies trying to sell you their version of good food. So, I offer this review as a guide to get you started eating good quality, nutrient-dense food as you start on your health journey.
What is a nutrient?
Nutrients are the chemical substances contained in food that are necessary to sustain life. They play many key roles in the body, including:
Providing energy (calories)
Contributing to the body’s structure
Regulating and assisting in body processes i.e. enzymes and hormones
Nutrient Composition of Body
Water-55-60%
Fats-15%
Carbohydrates(glucose)-2%
Amino Acids-18%
Vitamins-<1%
Minerals 4%
3 Classes of Nutrients
Water
Macronutrients: (macros) protein, Fats, Carbohydrates
Micronutrients: vitamins, minerals
Water
Water is the most important nutrient in the body - you can go ~8 weeks without food, but only days without water
Water makes up 55 – 60% of our total body mass
Water is found in all tissues of the body
Most of the volume of cells and body fluids is water
Roles of water in the body
Improving oxygen delivery to cells
Transporting nutrients
Enabling cellular hydration
Cushioning bones and joints
Absorbing shocks to joints and organs
Preventing tissues from sticking
Lubricating joints
Removing waste
Flushing toxins
Moistening oxygen for easier breathing
Regulating body temperature
Improving cell‐to‐cell communications
Maintaining electrical properties of cells
Empowering natural healing processes
Sources of Water
The body can produce about 8% of its daily water needs through metabolic processes
The remaining 92% must be ingested through the foods we eat and the beverages we drink
Water Loss
The amount and distribution of water are regulated within the body, water cannot be stored, making daily consumption of water essential for a healthy body.
GI Tract 4% (100mL)
Lungs 12% (300mL)
Skin 24% (600mL)
Kidneys 60% (1500mL)
How much water should I drink daily?
Body weight divided by 2 = # required ounces
If any caffeine is consumed, add 1½ the amount to the daily requirement
Example: Weight is 130#.
Divided by 2 = 64 oz
Add 16 oz caffeinated coffee = 16 x 1.5 = 24
64 + 24 = 88 oz daily water requirement
How to consume water
Good quality water, non-caffeinated herbal tea counts
Drink 8-16 oz upon awakening
Sip throughout day, don’t chug
Maximum 1 gallon/day
Don’t drink ½ hour before or 1 hour after meals (dilutes the hydrochloric acid required to digest food in stomach)
Proteins
Proteins are the building blocks of the body
Our bodies use and assemble ~50,000 different proteins to form organs, nerves, muscles, tissue
Roles of Proteins in the Body
Enzymes: These specialized protein molecules act as the managers and catalysts for all biochemical processes
Hemoglobin: Red blood cells are specialized proteins that deliver oxygen around the body
Antibodies: These protein structures help fight infection and destroy foreign invaders
Hormones: these proteins regulate metabolism and almost every key function in the body
Amino Acids – structural elements of proteins - All proteins are combinations of up to 20 amino acids.
10 are essential, meaning the body cannot produce them
10 are nonessential and can be synthesized by the body
What this Means
Approximately 30% of your daily calorie intake should be high quality proteins
Daily consumption of quality sourced, complete proteins is essential to a healthy
Good Sources of Protein
Wild caught fish and seafood, preferably smaller fish lower on the food chain to avoid the accumulation of heavy metals in the body
Organic, 100% pasture raised beef, pork, lamb, goat, poultry and eggs
Organic, raw, full-fat, 100% pastured milk products: cheese, yoghurt, kefir, cottage cheese, milk, etc.
Soaked and sprouted nuts, seeds and legumes
Fats
Fats compose about 15% of our body weight
Animal and vegetable sources of fat provide a concentrated source of energy in our diet
Contrary to popular belief, a fairly high percentage of diverse, good quality fats are required for optimum health
Roles of Fats
Providing a source of energy
Acting as building blocks for cell membranes and hormones
Aiding the absorption of the fat‐soluble vitamins: A, D, E, and K
Allowing for the proper use of proteins
Serving as a protective lining for the organs of the body
Helping regulate energy absorption by slowing the absorption of food
Increasing satiety
Making food taste good
All fats and oils are some combination of saturated, monounsaturated, and polyunsaturated
fatty acids
Omega‐3s (Polyunsaturated): Mackerel, Salmon Oil, Cod Liver Oil, Walnuts, Chia Seeds, Herring, Salmon (wild‐caught), Flaxseeds, Tuna, White Fish, Sardines, Anchovies, Natto, and Egg Yolks (Pasture‐Raised)
Omega‐6s (Polyunsaturated): Blackcurrant Seed, Evening Primrose, Sunflower Oil, Sesame Oil, Flaxseed Oil, Pistachio Nuts, Pumpkin Seeds, and Sunflower Seeds
Omega‐9s (Monounsaturated): Olives & Olive Oil, Avocados & Avocado Oil, Almonds & Almond Oil, Hazelnut & Hazel Nut Oil, Macadamia Nuts & Macadamia Oil
Saturated: Fats from Pasture‐Raised Animals, Grass‐Fed, Organic Virgin Coconut Oil, Organic Palm Oil
Fats to Avoid
TOXIC! These fats interfere with the critical roles healthy fatty acids play within the body
Trans Fats
Hydrogenated Fats
Partially hydrogenated fats
Highly processed vegetable oils
Fried fats
Carbohydrates
Carbohydrates compose about 2% of our body
Chemically, carbohydrates contain carbon (carbo) and water hydrate)
Grains, breads, legumes, fruits, vegetables, and sweeteners are common
Roles of Carbohydrates
Providing fuel for the brain
Providing a quick source of energy for muscles
Helping regulate protein and fat metabolism
Providing a source of fiber, which helps with regular elimination of waste
Helping fight infections*
Promoting growth of body tissues such as bones and skin*
Lubricating joints*
*along with proteins and fats
Good Carbohydrates
Approximately 40% of your daily calorie intake should be UNREFINED, MOSTLY COMPLEX carbohydrates
Unrefined carbohydrates exist in nature
These energy‐providing carbohydrates are linked together with vitamins, minerals, enzymes, protein, fat, and fiber to support life
Carbohydrates to Eat
Vegetables: Eat a wide variety of local, organic, in‐season vegetables, aiming to eat as many colors as possible, at least some raw, with an emphasis on leafy green vegetables
Fruit: Always in their whole form (avoid fruit juices), preferably organic (especially when consuming the skin) and in‐season*
Tubers & Squash: Active, pregnant, or breastfeeding individuals should include a variety of starchy vegetables, including sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc.*
Properly Prepared Grains & Legumes: Only if tolerated and only when properly prepared (i.e. soaked, spouted, or fermented)
*Those trying to lose body fat or suffering from blood sugar dysregulation should limit
consumption of fruit and starchy vegetables
Bad Carbohydrates
Refined carbohydrates are manmade concoctions
These “bad” carbohydrates are hostile to life, because they are stripped of their bodybuilding nutrients
Digestion of “empty” carbs depletes the body’s own reserves of vitamins, minerals, and enzymes
Carbohydrates to Avoid
Consuming processed foods can lead to more nutrient deficiencies and GI distress
Refined Sugars: Avoid manmade, processed sugar (e.g. white sugar, high fructose corn syrup, agave, and fruit juice)
Refined Grains: Stay clear of any grain that is not in its whole form and properly prepared (e.g. white bread and pasta)
Packaged Foods: Be cautious about consuming of “foods” with labels as these tend to not be a nutrient dense version of the whole food they are from (e.g. chips, cereals, cookies, crackers, prepackaged meals, etc.)
Vitamins
Vitamins compose less than 1% of our body. Most vitamins cannot be manufactured by our body, so we can only get them by eating the plants and animals that make them.
Most vitamins produce the best results when present with natural cofactors (trace minerals, enzymes, other vitamins, etc.)
Roles
Acting as coenzymes (“helpers”) in metabolic processes
Supporting digestion, elimination, and immune function
Supporting tissue growth, vitality, and overall health
Preventing deficiency related disorders and health problems
Vitamin Classifications
Good Sources of Vitamins
Organic fruits and vegetables
Whole, raw, unrefined and cultured foods
Pasture-raised meat, poultry and eggs
Wild-caught fish and seafood
Minerals
Minerals compose about 4% of our body
Minerals are provided solely from food sources (they are not produced by the body)
Minerals are what remain as ash when plant or animal tissues are burned
They come from the earth and will eventually return to the earth
Out of the 103 known minerals, at least 18 are necessary for good health
Roles of Minerals
Act as cofactors for enzyme reactions
Maintain proper nerve conduction
Tightly regulate acid/base balance of blood
Contract and relax muscles
Maintain osmotic pressure
Regulate tissue growth
Facilitate the transfer of nutrients across cell membranes
Provide structural and functional support
Good Sources of Minerals
Nutrient-dense foods and beverages
Mineral-rich bone broths
Unrefined sea salt
Organic vegetables