Nutrition 101 is essentially an introduction on the fundamentals of food, it’s components, and how it affects our bodies, and much more importantly, how we can use it to our advantage.

Macronutrients: Three primary nutrients that play a vital role in maintaining overall health and well-being, they are required by the body in large amounts:

Carbohydrates: Are indispensable for providing energy, supporting brain function, maintaining metabolic health, and promoting overall well-being

Proteins: Essential for muscle building, tissue repair and wound healing. To help regulate digestion, metabolism and support the immune system. 

Fats: Crucial for supporting numerous physiological functions: energy metabolism, cell structure, hormone production, nutrient absorption and temperature regulation.

CARBOHYDRATES – Complex and refined carbohydrates are not the same! They differ greatly in their structure, processing, and nutritional value. Complex carbohydrates consist of long chains of sugar molecules that are linked together. They are minimally processed and provide fibre, vitamins, minerals, and phytonutrients. Refined carbohydrates are processed carbohydrates that have been stripped of their fibre, vitamins, and minerals during the manufacturing processes. They are typically composed of simple sugars or refined grains, think white bread, flours and pasta. Therefore, complex carbohydrates are richer in nutrients, promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness and satiety.

Here’s an example: take brown and white rice. Brown rice is a whole grain that retains its bran layer, germ, and endosperm after processing. Only the outermost hull is removed during milling, leaving the nutrient-rich bran and germ intact. White rice is processed to remove the outer bran and germ layers, leaving only the starchy endosperm (basically a ball of sugar).

Complex Carbs: Are abundant in whole grains, legumes, fruits and vegetables. Examples include brown rice, quinoa, oats, lentils, beans, sweet potatoes, leafy greens, and whole fruits and vegetables (with their skins intact). Avoid where possible refined carbs that include foods made with white carbs: pastries, cakes, cookies, sugary snacks and desserts, and sugar laden beverages like soda, fruit juice and sports drinks.

PROTEINS – It’s important to consume a variety of protein sources to ensure you’re getting all the essential amino acids your body needs. Aim for a balanced diet that includes a mix of healthy animal-based and plant-based protein sources. 

Animal-Based Sources: Lean meats (never processed), fresh fish and seafood. Eggs – a complete source of protein containing all essential amino acids, buy organic where possible. Dairy products – whole greek yogurt, organic cheese and cottage cheese.

Plant-Based Sources: Green leafy vegetables such as broccoli, kale and spinach, legumes, nuts, seeds,  protein powders, soy products and wholegrains.

FATS – Healthy fats are an essential component of a balanced diet and play a crucial role in supporting your well-being, and like carbs and proteins, they are not all the same.

Monounsaturated fats: These fats are found in foods such as avocados, dark chocolate, fresh fatty fish, olives, olive oil, nut butters, nuts and seeds. Monounsaturated fats have been associated with heart health benefits and may help reduce LDL cholesterol levels. Choose these choices in place of foods with high saturated and trans fats content. 

Polyunsaturated fats: These fats include omega-3 and omega-6 fatty acids, which are considered essential because the body cannot produce them on its own and must obtain them from the diet. Good sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), chia seeds, flaxseeds, walnuts, and algae-based supplements. Healthy omega-6 fatty acids are found in eggs, some lean meats, nuts and seeds, tofu and soy products, and some wholegrains. A balanced intake of omega-3 and omega-6 fatty acids is important for heart health, brain function, and reducing inflammation.

Omega-3 fatty acids: A little more on Omega 3. Over the years these polyunsaturated fast have been extensively studied for its health benefits. They are known for their anti-inflammatory properties and may help reduce the risk of heart disease, improve cognitive function, and support overall well-being. Particularly important for a child’s development, and regaining health after illness.

Plant-based fats: Fats derived from plant sources, such as avocados, olives, nuts, seeds, and vegetable oils like avocado, coconut, olive and sesame, are considered healthy options. These fats are rich in monounsaturated and polyunsaturated fats, as well as vitamins, minerals, and antioxidants. 

Saturated fats (in moderation): While saturated fats have been traditionally viewed as unhealthy, recent research suggests that not all saturated fats are created equal. Some sources of saturated fats, such as those found in coconut oil and certain dairy products like yogurt and cheese, may have neutral or even beneficial effects on health when consumed in moderation as part of a balanced diet. However, it’s still recommended to limit intake of saturated fats from sources like meat (especially processed) and be aware of saturated fats in processed foods.

Trans fats: Are a type of unsaturated fat that can have detrimental effects on health. Unlike other fats, trans fats are not naturally occurring in foods. Instead, they are primarily created through a process called hydrogenation, which involves adding hydrogen to liquid vegetable oils to make them more solid and stable at room temperature. Trans fats are used in many processed foods, including fried foods, baked goods (such as cakes, cookies, and pastries), margarine, shortening, and some snack foods.