Nutrients

“Part 4: The Building Blocks of a Healthy Diet“

Welcome back to the ‘Nutrition Labels Matter’ series! Today, we’re diving into something that’s at the core of every healthy diet—nutrients. Whether you’re trying to lose weight, build muscle, or simply maintain good health, understanding the nutrients in your food is essential. Let’s break down what you need to know about macronutrients and micronutrients, and how to read them on a nutrition label.

What Are Nutrients?

Nutrients are the substances in food that your body needs to function properly. They’re divided into two main categories:

• Macronutrients: These include carbohydrates, proteins, and fats. Your body needs them in larger amounts because they provide the energy you need to perform daily activities.
• Micronutrients: These include vitamins and minerals. Even though your body only needs small amounts of these, they play a huge role in keeping you healthy and preventing diseases.

Why Nutrients Matter:

Every bite of food you eat provides your body with nutrients that contribute to your overall health. Getting the right balance of macronutrients and micronutrients is key to maintaining energy levels, supporting bodily functions, and preventing chronic diseases.

Let’s take a closer look at each one:

1. Carbohydrates Role: Carbs are your body’s main source of energy. They fuel your brain, kidneys, heart muscles, and central nervous system.
   • Types: Carbs can be complex (like whole grains) or simple (like sugar). Complex carbs are digested more slowly, providing long-lasting energy, while simple carbs can lead to quick spikes in blood sugar.
   • Nutrition Label Tip: Look for fiber content under carbohydrates—it’s an essential part of a healthy diet.
2. Proteins Role: Protein is crucial for building and repairing tissues, making enzymes, hormones, and other body chemicals. It’s also an important building block of bones, muscles, cartilage, skin, and blood.
   • Types: Complete proteins (found in animal products) contain all nine essential amino acids, while incomplete proteins (found in plants) are missing one or more.
   • Nutrition Label Tip: Check the protein content to ensure you’re getting enough, especially if you’re following a plant-based diet.
3. Fats Role: Fats are a concentrated source of energy and are essential for the absorption of vitamins A, D, E, and K. They also support cell growth, protect your organs, and keep your body warm.
   • Types: Not all fats are created equal. Unsaturated fats (found in avocados, nuts, and olive oil) are heart-healthy, while saturated and trans fats (found in fried foods and baked goods) should be limited.
   • Nutrition Label Tip: Focus on getting more unsaturated fats and limiting saturated and trans fats.
4. Vitamins and Minerals Role: These micronutrients support everything from your immune system to your bone health. For example, vitamin C helps your body heal, while calcium keeps your bones strong.
   • Nutrition Label Tip: Many labels will highlight vitamins and minerals like vitamin D, calcium, iron, and potassium. Aim to meet your daily requirements through a balanced diet.

How to Read Nutrients on a Label:

Here’s how to navigate the nutrient section on a nutrition label:

• Look at the %DV: This tells you how much of each nutrient you’re getting based on a 2,000-calorie diet. A %DV of 5% or less is low, while 20% or more is high.
• Focus on the Essentials: Prioritize getting enough fiber, protein, vitamins, and minerals, while keeping an eye on limiting added sugars, saturated fats, and sodium.

Nutrients are the foundation of a healthy diet. By understanding what they do and how to read them on a nutrition label, you can make informed choices that support your health goals. Whether it’s getting the right balance of carbs, proteins, and fats, or ensuring you’re meeting your vitamin and mineral needs, knowing your nutrients is key to living your healthiest life.

Got Questions

Have questions about nutrients or how to incorporate them into your diet? Drop them in the comments below or send me a message—I’m here to help! And if you found this helpful, share it with someone who could use a little nutrient know-how.