Nutrition Basics: Part I


Here’s an interesting question. Why do we eat? If it were up to me, I wouldn’t deal with the hassle of cooking then cleaning up the meal, washing the dishes and whatnot. Add on top of that having kids, taking care of them and all they want to eat, plus they make even more messes! Why do we have to eat food?

1. We eat for energy.

2. We eat because our bodies need food to heal and repair itself.

3. If we don’t eat, we would starve from lack of nutrients.

Nutrient. The base word for nutrition. Did you know that Nutrition is actually a science? Nutrition focuses on the interactions between living organisms (such as humans) and their food. Nutrition includes the study of the biological processes used in consuming food and our body’s ability to use the nutrients contained in that food.

To break things down for you, there are six classes of nutrients that each have a role within the body:

1. Water – water is found in all tissues of the body and makes up 55-60% of the body. Your body can go 8 weeks without food, but only days without water.

2. Protein – proteins are amino acids, which provide the body enzymes, antibodies, hemoglobin and hormones.

3. Fats – fats compose 15% of the body, it is the energy source, the building blocks for cell membranes. Fats are required for the absorption of many vitamins and for the absorption of food for proper energy regulation. Some good fats to include in your diet are fish oils, flax oil, cold pressed extra virgin olive oil, coconut oil and real butter.

4. Carbohydrates – 2% of our body is carbohydrate based. Carbs provide fuel for the brain, a quick source of energy, regulates protein and fat metabolism and is a good source of fiber.

5. Vitamins – vitamins compose 1% of our body and function as helpers that are essential for growth vitality and health. They also help with digestion, elimination and resistance to disease. A depletion of vitamins in the body can lead to a variety of disorders and general health problems.

6. Minerals – 4% of our body is composed of minerals. These are what remains of the body in ash, when tissues are burned. Out of 103 known minerals, at least 18 are essential for good health.

When you eat your meals through out the day, you want to make sure you have the proper balance of nutrients. You can do this at each meal or look over your whole day to determine your balance.

Here’s a Basic Nutrition Eating Guide:

– 40% Carbohydrates- mostly veggies, some grains and fruit

– 30% Proteins – meats, poultry, fish and dairy

– 30% Fats – real butter, coconut oil, olive oil, flax oil, supplement with Omega 3’s and Fish oils.

What does all this mean to you? What do these percentages mean? Basically these percentages are based on your caloric intakes each day. But who counts calories? From my experience, only people who want to lose weight or gain weight! As you are reading this, grab a piece of paper and draw a circle on the paper. This will help you get a visual of what I’m talking about. Think about this circle representing a plate, a plate that you eat your food on. Now draw two lines that meet in the middle, two lines that take up 40% of your circle. Now on the side of your circle that you have left, draw another line from the middle of the circle, dividing what is left of the circle in half. This makes two 30% sections.

The majority of your carb intake should be vegetables that are raw or slightly steamed. Include 2-3 fresh whole fruits (not juice) per day. Occasionally include starchy carbs like whole grain breads, brown rice, etc. Whenever possible select organic products, because they are always the best for our bodies. Especially choosing items with thin skins like apples, grapes and strawberries. Avoid all processed and refined carbohydrates, this includes all sugar/white flour products. So, in your circle, in the large section, put vegetables into portion, those are your carbs.

Incorporate good source of proteins into your diet, like:

-grass-fed beef

-free-range poultry

-whole, raw or cultured dairy products

-organic free-range eggs

-Low-toxicity seafood



-Farmed Seafood

-Pasteurized and homogenized milk

Incorporate fats into your diet by:

-Eating nuts and seeds

-Raw, cold-processed oils from nuts & seeds (these are in dark bottles and containers, not clear)

-Cold-processed, extra virgin olive oil

-Saturated fats from healthy sources

-Butter & other raw dairy fats

-Raw, organic coconut oils


-Hydrogenated and partially-hydrogenated fats

-Highly processed vegetable oils

-Trans fatty acids

-Fried foods

Stephanie Meyer is a Certified Nutritional Therapist. She has been working from home and helping people find hope through good nutrition since 1997 after struggling with her own health issues and finding out that she could be healthy again. Visit her home on the web at

How useful was this post?

Related Interesting Posts:

Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!

Leave a Reply