Fundamentals of Nutrition Science
In order to keep the body functioning it needs sufficient energy and nutrients. This can be accomplished by eating enough foods that provide our cells with the energy and nutrients that they need. And while many may think this involves following a specific diet and (painstakingly) keeping track of calories and carbohydrates the reality is that maintaining suitable nutrition doesn’t need to be a headache or an anxiety-inducing ordeal. With a bit of education on the foundations of nutrition science and the three pillars of nutrition, one can be prepared to supply their body and cells with the nutrients necessary.
The foundations of nutrition science mainly includes learning the groups that food is scientifically categorized into so one can recognize them and include them in their daily lives. The five essential food groups are: carbohydrates, proteins, lipids, vitamins, and minerals. These five essential food groups are then placed into one of two groups: macronutrients and micronutrients. Macronutrients are biomolecules that the body needs every day in relatively large amounts and they are: carbohydrates, protein, and lipids. Water is also considered a macronutrient as it is a liquid needed by the body in relatively large amounts every day. Micronutrients are molecules the body needs every day as well but in relatively much smaller amounts. The micronutrients are the vitamins and minerals that are essential for cells. Read my previous blog article, Building A Meal: The Weight-Inclusive Way, which includes lists of food sources for each essential nutrient.
The three pillars of nutrition, in alphabetical order, are: adequacy, balance, and variety. The first pillar to be discussed is adequacy, which is having a sufficient amount of food for energy and nutrient needs. This is important to keep in mind because without a sufficient amount of food the cells of the body cannot perform optimally and in some cases nutrient deficiencies will develop. Making sure that energy and nutrient deficiencies do not occur is vital in maintaining proper nourishment of the body. This is a pillar that is often forgotten and ignored in the diet-culture that is present in modern-day society but it should not be. Many people who push weight-loss and dieting often encourage people to do the opposite of what this pillar asks, they advocate for food restriction which often does more harm than good. People’s not only physical health but mental health as well are affected by food restriction and dieting when it does not have to be that way. Instead of trying to conform to harmful expectations born from diet culture it is beneficial to instead choose to move away from anti-fatness and food restriction. It is better to make peace with how our bodies look and honor our hunger in order to fully nourish our bodies.
The next pillar of nutrition is balance. This pillar is about making sure that we receive all the different nutrients our cells need because they all are important, not just some. For example, it is vital that we eat carbohydrates, proteins, and lipids every day. It can be harmful to consistently restrict one of the three macronutrients in favor of the other. This doesn’t mean every meal has to be perfectly balanced because, thankfully, our bodies will adapt to the fluctuations. This means it is good to keep in mind that you want to provide your body with all needed nutrients, regardless of how misinformation paints some macronutrients as bad. Decades ago the villain was fat, aka lipids, nowadays the villain is carbohydrates. Both narratives are incorrect because our bodies absolutely need all three macronutrients every day.
The third pillar of nutrition is variety. For this pillar it’s important to keep in mind that the more variety in the foods we eat the higher chances we have of meeting our nutrient requirements. A wide selection of fruits, vegetables, leafy greens, mushrooms, etc, is ideal for ensuring we provide our cells with all the essential vitamins and minerals they need. There is no one food that has all essential nutrients so this is why we rely on a combination of foods to make sure nutrient deficiencies do not develop. All foods have different nutrient profiles and they all contribute to our needs whether it's supplying energy or vitamins and minerals.
In conclusion, while ensuring our bodies receive the necessary energy and nutrients may seem daunting, it doesn't have to be overwhelming. By familiarizing ourselves with the basics of nutrition science and understanding the three pillars of nutrition, we can approach our dietary choices with confidence and ease
Disclaimer: This article does not replace the treatment of a medical professional. This information is for educational purposes only and is not intended to be medical advice, diagnoses, or treatment.
