Nutrition Fundamentals

Nutrition is a key part to living a healthy and well-balanced lifestyle. However, there is a lot of available information to refer to that can make it difficult for an individual to choose a meal plan that fits their lifestyle. This can be overwhelming when conducting research for a proper diet. Below is condensed information highlighting key elements of nutrition from a former nutritionist. They cover the breakdown of different food sources and the impact they have on the human body.


The body is like a machine and needs fuel to function optimally. That fuel comes in the form of different energy sources that are found in food. When we consume these food products, our body breaks them down and absorbs them. It then converts them into glucose (sugar) that circulates in the bloodstream throughout the body. The body then burns the glucose (sugar) using it for energy. Some food sources are better than others for energy and some provide a better source for proteins, fats, vitamins and minerals. 
There are two classifications that cover different aspects of nutrition. These are Macronutrients and Micronutrients.

Macronutrients: Are food sources that the body requires consuming daily in large quantities in order to maintain an optimal function. These macronutrients are: Carbohydrates, Proteins, Fats, Fiber & Water. All these macronutrients play a different and significant role for your body to maintain optimal performance.

Carbohydrates

Carbohydrates (carbs) are the body’s main energy source because they are the easiest macronutrient to breakdown in food sources and convert into glucose (sugar) which is the fuel source your body burns for energy. They are a key item to include in a diet because not only do they provide your body with energy, but they also protect your muscle tissue from breaking down when exercising. With a carbohydrate deficiency, there will be a lack of energy for the human body and a breakdown of muscle tissue (protein) will begin to provide energy for the body. There are two different carbohydrates: Simple Carbohydrates & Complex Carbohydrates.

Simple Carbohydrates

Simple carbohydrates are broken down quickly and converted into glucose that raise your blood sugar (energy). These are food sources that have a quick spike to your blood sugar levels and are considered a simple carb. These include food sources like: sweets and desserts, cereal, juice and soda.

Simple carbohydrates should be consumed in moderation because they spike blood sugar levels rapidly. Over consumption can lead to a buildup of sugar in one’s bloodstream that could lead to diabetes and other medical conditions. But, if someone maintains an active lifestyle, these are molecules that are the first to be burned as a source of energy. So high blood sugar can be reduced by an active lifestyle from your body burning off the excess sugar in your blood stream. They are also important for someone with an already active lifestyle because they provide your body with energy to be burned, protect your muscle (protein) when exercising and don’t give someone a heavy feeling in the stomach when training. They provide short bursts of energy and leave your system quickly. The same things applies for individuals with a sedentary lifestyle and over consumption of simple sugars as there would be a sugar crash.

Complex Carbohydrates

Complex Carbohydrates are larger molecules in food that your body breaks down over a longer period of time thus maintaining steady blood sugar levels (avoiding large spikes and fluctuations in blood sugar). This provides your body with energy over a longer period of time because of the length it takes for the human body to breakdown their molecules and then convert them into energy. Some food sources that are considered complex carbs are: apples, whole-wheat grains, beans, brown rice and oats.


Glycemic Index

The Glycemic Index is a score system that ranks food based on their impact on blood sugar levels (low or large spikes in blood sugar levels). Simple carbohydrates are on the higher end of the scale as they rapidly spike blood sugar levels and are followed with sharp decline (sugar crash). They provide short bursts of energy and leave your system quickly that can lead to hunger. Complex Carbohydrates are on the low end of the scale and have a gradual increase in blood sugar levels that provide you with long lasting energy. The score system is ranked 1 – 100 with pure sugar being 100 and complex carbs being in the range of 0 - 70.

For food sources and nutritional information about carbohydrates please visit: https://dietfithealth.com/pages/nutrtion-facts 

 

Protein

Are the building blocks of the human body that are necessary in maintaining body tissue. Protein is made up of amino acids, that are building blocks for body tissue and is only burned for energy if the body does not have enough macronutrients (carbohydrates, fats). Protein is the last macronutrient the body will burn as a source of energy. The body will only use protein as a source of energy in desperate survival situations. 

There are two different amino acids: Essential Amino Acids & Non-essential Amino Acids. The difference is, essential amino acids CANNOT be created by the human body and needs to be consumed in food, whereas non-essential amino acids can be created internally by the body. There are 9 essential amino acids that need to be consumed in food sources, which can be found in complete proteins. A complete protein is a food source that contains all 9 essential amino acids in sufficient quantities. There are also incomplete proteins, which is a food source that do not contain all 9 essential amino acids.

For protein and amino acid food sources, daily intake quantities and nutritional information please visit: https://dietfithealth.com/pages/nutrtion-facts

To learn more about macronutrients please visit: https://dietfithealth.com/pages/macronutrients

 

Fats

Are organic molecules made up of carbon and hydrogen to form hydrocarbons. Each hydrocarbon plays a different role in the body, depending on their molecular makeup. Fats play a role in storing energy, protecting organs, providing insulation, help transport vitamins, aids in tissue growth and hormone production. They are also the body's next main energy source when glucose levels from carbohydrates drop. Fats are an important macronutrient to be consumed as there are both healthy and unhealthy fats and will be used as a source of energy for the body. There are 4 different fats: Unsaturated Fats, Saturated Fats, Trans Fats, Essential Fatty Acids.

Saturated Fats (Unhealthy): Is a fat that is solid at room temperature and increases bad cholesterol levels in the arteries. Food sources with saturated fats are:

  • Fatty cuts of beef, pork, and lamb
  • Poultry skin
  • Butter, ghee, and lard
  • Cheese and other full-fat dairy products like cream and whole milk
  • Coconut oil and palm oil
  • Processed meats such as sausages, bacon, and hot dogs
  • Baked goods and pastries made with butter or shortening

Unsaturated Fats (Healthy): Is fat that is liquid at room temperature and decreases bad cholesterol (LDL - Low-Density Lipoproteins) and increases good cholesterol (HDL - High-Density Lipoproteins) levels in the arteries. Food sources with unsaturated fats are:

  • Olive oil, canola oil, sunflower oil, and soybean oil
  • Avocados and avocado oil
  • Nuts such as almonds, walnuts, cashews, and pecans
  • Seeds like flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds
  • Fatty fish such as salmon, mackerel, sardines, and trout
  • Peanut butter and other nut butters
  • Olives

Trans Fats (Unhealthy): Type of unsaturated fat that can be found naturally or artificially in food choices it plays a detrimental role for cholesterol levels as it reduces the good cholesterol (HDL - High-Density Lipoprotein) and increases the bad cholesterol (LDL - Low-Density Lipoprotein).

Natural trans fats can be found in:

  • Beef
  • Lamb
  • Goat meat
  • Whole milk and full-fat dairy products (cheese, butter, cream, yogurt)
  • Veal
  • Mutton

Artificial trans fats can be found in:

  • Packaged baked goods such as cookies, cakes, pies, and pastries made with shortening or partially hydrogenated oils
  • Fried fast foods like French fries, fried chicken, and doughnuts
  • Microwave popcorn with butter flavoring made using partially hydrogenated oils
  • Margarine and vegetable shortening (especially stick margarine)
  • Frozen pizzas and other frozen convenience foods
  • Non-dairy coffee creamers

 

Essential Fatty Acids: Fatty acids that cannot be created by the body and need to be consumed from food sources. They are: omega-6, omega-3, EPAs (eicosapentaenoic acid) and DHA’s (docosahexaenoic acid).

Food sources with essential fatty acids are:

  • Fatty fish such as salmon, mackerel, sardines, tuna, and trout
  • Flaxseeds and flaxseed oil
  • Chia seeds
  • Walnuts
  • Canola oil
  • Soybeans and soybean oil
  • Algal oil (plant-based source of DHA)

For more information about fats, their food sources and daily intake quantities please visit: https://dietfithealth.com/pages/nutrtion-facts 

Micronutrients

Are nutrients that have critical roles within the body but can be consumed in small amounts to support normal growth and development. These are vitamins and minerals. Vitamins come in food sources like fruit. Minerals come in food sources like vegetables. Both vitamins (fruits) and minerals (vegetables) have a critical role in the body and should be consumed regularly to maintain optimal body function.

Vitamins

Organic compounds that come in the form of fruit. They promote cell function, growth, and development. The body does not produce enough of these vitamins by itself, so they must be consumed in one’s diet. Often if people don’t feel as they should, they may have a vitamin deficiency which can impact energy levels, appetite, strength, endurance and mood. There are two kinds of vitamins: Fat-soluble & Water-Soluble. Fatty tissue absorbs fat-soluble vitamins in the body. These vitamins are stored in fat in the body (see the list of fat-soluble vitamins below). Water-soluble vitamins are absorbed with water and cannot be stored in the body.

For nutritional facts, food sources and daily intake quantities please visit: https://dietfithealth.com/pages/nutrtion-facts 


Minerals

Come from the environment from the soil and water a plant takes up as vegetables. These vegetables come from nature and support bone development and growth, as well as muscle, heart and brain function. There are macro minerals and trace minerals, and each mineral plays a different role in the body. Macro minerals need to be consumed in large amounts, whereas trace minerals can be consumed in small amounts. For nutritional facts, food sources and daily intake quantities please visit: https://dietfithealth.com/pages/nutrtion-facts 

 

Antioxidants

Neutralize free radicals (unstable molecules that damage cells and can lead to negative health complications). They protect the body's cells from free radicals that can be consumed by drugs (tobacco, alcohol) and air pollution. Antioxidants can be found in vitamins and minerals. Food sources are: 

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Whole grains
  • Herbs and spices


Calorie Control and Plate Guide

Tracking calories can be complicated, tedious, inaccurate, and requires significant energy. There are a couple of simple tricks that can be used to avoid the everyday calorie counting, that takes up a large portion of the day but also balances a diet for proper food consumption with meals. 
Hands are proportional to a person’s size and can be used as a measurement tool to get proper portions of food sources in meals. Here’s a great trick for men and women to help avoid calorie counting while balancing a diet with every meal:

Men
Protein: 2 Palm Portions (each meal)
Vegetables: 2 Fist Portions (each meal)
Carbs: 2 Cupped Handfuls (each meal)
Fats: 2 Thumb Portions (most meals)

Women
Protein: 1 Palm Portion (each meal)
Vegetables: 1 Fist Portion (each meal)
Carbs: 1 Cupped Handful (each meal)
Fats: 1 Thumb Portion (most meals)

When following this simple guide, it’ll provide an individual a practical measuring system to ensure adequate food portions are being consumed and the meals are balanced. They contain both macronutrients (carbs, fats, protein) and micronutrients (fruits and vegetables) in each meal. Fruits and dairy are left off this guide but can be consumed as a dessert for fruit and as a beverage for dairy.

 

Pre-Workout and Post-Workout Food Consumption


In fitness, nutrition and diet are very important. This includes what a person should and shouldn’t eat before and after the gym. Diet is an all day thing so here are a couple tips to help a person get a better workout and improve nutrition.
Carbohydrates are the body’s main energy source and are the first thing the body burns in daily activities and exercise. They also protect the protein in muscle tissue from being burned as a source of energy if the body needs it. This is why adequate food consumption before exercise is recommended to prevent the body from entering a catabolic state that will begin to burn protein in muscle to fuel the body. This can also lead to fatigue, nausea and throwing up, and fainting because the body does not have enough fuel (sugar) to successfully complete the exercise. However, there is a balance when it comes to adequate food consumption before and after exercise: 

 

Pre-workout Food Consumption

There are simple carbohydrates/carbs (simple sugars, sweets/candy, chocolate, fruit juice) and complex carbohydrates/carbs (beans, whole grains, fruits, oats, vegetables) and they both impact the body and blood sugar levels in different ways. Simple carbohydrates are absorbed by the body quickly and provide and large spike in blood sugar levels. This creates a short burst of energy and is followed by a sharp decline (sugar crash). This can also lead to hunger. Complex carbohydrates take a longer time to be absorbed by the body and maintain steady blood sugar levels. This provides the body with lasting energy over a longer period of time and no sugar crash. They also provide a satisfaction feeling of fullness that suppresses hunger cravings.


Complex carbs should be consumed regularly throughout the day as they provide long-lasting energy and a fullness feeling but, they are NOT the better carbohydrate to consume before exercise/workouts. Reason being is that complex provide a full feeling in the stomach that can lead to stomach discomfort, nausea and even throwing up. This could lead to bad workouts or training sessions. Simple Carbohydrates on the other hand, are a great food source to consume before exercise. Reason being is that the body absorbs and converts them quickly into the bloodstream, giving the body energy WITHOUT, giving you that fullness feeling in the stomach. This can lead to more focus on the exercises and workout, rather than thinking about that pizza you ate an hour ago! This can help creating a better workout experience by the body not feeling fatigue, tired or nausea's, do to a lack of energy and empty stomach or by consuming the wrong food choice before a workout. There are many simple carbohydrates that are a beneficial food source before a training session and physical activity.

See list below:

  • Banana
  • Orange
  • Grapes
  • Honey
  • Berries
  • Pineapple
  • Raisins

Another alternative before exercise is pre-workout. Pre-workout is beneficial but is NOT a food source. It is a supplement that provides the body with energy to help it get through the workout without feeling fatigued. They mainly consist of caffeine which is used as a stimulant for the body and electrolytes, which provide a CHARGE (zap!) for the body. They both will help someone get through their workout and create a better workout experience. 

Pre-workout is a great option if an individual has an empty stomach and is going for a workout, but it is a supplement and supplements DO NOT substitute proper nutrition. If there is a choice between protein, complex carbohydrates, pre-workout or simple carbohydrates. Simple carbohydrates and pre-workout are the best options before exercise.


Post-workout Food Consumption

That’s where the protein mentioned earlier comes in to play. Understanding how carbohydrates protect the protein in muscle tissue is important to know as they both have different for the body to maintain optimal function. Protein are the building blocks for the human body (muscle tissue). After a workout, the muscle fibers have been worn out to the point that they need repair. This is when protein consumption is ideal (AFTER A WORKOUT or POST-WORKOUT). It’s also important to consume more carbohydrates BUT only complex carbs and NOT simple carbs. This is mainly to get the body's blood sugar and energy levels back up. A post workout meal with good quality protein and complex carbs is a beneficial for the body. This will help provide protein for the muscles and complex carbs for the energy.

Options for post-workout meals can be:

1. Grilled Chicken, Quinoa, and Steamed Vegetables

  • Protein: Chicken breast
  • Carbs: Quinoa
  • Veggies: Broccoli, carrots, zucchini
  • Healthy fat: Olive oil drizzle

2. Salmon with Sweet Potato and Spinach

  • Protein: Baked or grilled salmon
  • Carbs: Roasted sweet potato
  • Veggies: Sautéed spinach
  • Healthy fat: Salmon’s natural omega-3s

3. Turkey and Avocado Wrap

  • Protein: Lean turkey slices
  • Carbs: Whole-grain tortilla
  • Veggies: Lettuce, tomato, cucumber
  • Healthy fat: Avocado slices

4. Egg and Veggie Omelet with Whole-Grain Toast

  • Protein: Eggs or egg whites
  • Carbs: Whole-grain toast
  • Veggies: Spinach, mushrooms, peppers
  • Healthy fat: Avocado or olive oil

5. Greek Yogurt Parfait with Berries and Granola

  • Protein: Greek yogurt
  • Carbs: Granola, mixed berries
  • Healthy fat: Chia seeds or flaxseeds

There are supplements available that come in the form of protein powder that is a beneficial alternative if there isn't a food source available or if the daily intake of protein is not met which is 1g of protein per 1lb of body weight.
Understanding the impacts different food sources have on the body before and after exercise, can help improve workout experiences and can lead to better results to reach fitness and health goals.

Water is essential for survival and makes up 60% of the human body. It is also important to consume when exercising and undergoing physical exertion. There are also other fuel sources in the form of liquids that can be consumed during a workout that can be more effective and increase physical performance. These include sports drinks, pre-workout mix and electrolyte rich beverages. Electrolytes are minerals; Potassium and Sodium which is what makes up a person sweat. When undergoing physical activity sodium and potassium are leaving the body (sweat) and can be replaced with an electrolyte rich beverage. This is replacing fluid the body is losing and can avoid the heavy stomach sensation that over consumption of water can cause. When it comes to exercising and looking at the fluid loss (sweat) and energy being burned (sugar) water may NOT be the best to fluid to consume. An electrolyte also provides your body with an electric charge (energy). So you’re sweating electrolytes that charge your body. 

Water is great to stay hydrated when training and essential as well, but there is such a thing as over hydration and that can happen during daily activities and working out. Over hydrating is when your body can’t expel as much fluid as it’s consuming and builds up the excess liquid in your stomach, creating that heavy stomach feeling, which can be uncomfortable and lead to a decrease in physical performance. This can happen because the stomach has an excess amount of fluid in it. Water does not provide energy like an electrolyte. An electrolyte gives the body a charge and replaces the fluid being expelled by the body.

Sports drinks also have sugar in their ingredients.

To learn more about nutrition and food sources please visit: https://dietfithealth.com/pages/nutrtion-facts

Sugar is the what the body burns for energy so consuming a sports drink can provide an individual with an electrolyte to charge the body and replace fluid loss but also sugar as well. This means that the body will have constant energy (sugar = fuel for the body) throughout your workout and protect the protein in your muscles from being burned and used instead. There is no discredit to water as it is the most vital component for survival but when it comes to exercising and avoiding a heavy sensation in the stomach electrolytes, pre-workouts and sports drinks are great alternatives.

Key Tip: Sports drinks, pre-workouts and electrolyte rich beverages come in powder form and are less expensive than the physical beverage. This is beneficial for the price and storage of the product.

To learn more about carbohydrates as energy please visit: https://dietfithealth.com/pages/carbohydrates

To learn more about protein please visit: https://dietfithealth.com/pages/protein

 

Supplements
Supplements are dietary items that enhance nutrition when they are added to a meal plan. They are beneficial to consume to help with nutrient deficiency, meal substitution, and improve physical performance. They come in the form of capsules, tablets, liquids and powders that offer various health benefits.  They are a great resource to utilize for people experiencing a deficiency in nutrients like vitamins, minerals, carbohydrates, protein and fats (micronutrients & macronutrients). 

A deficiency in micronutrients (vitamins & minerals) is more common amongst the general population. A nutrient deficiency can lead to multiple health complications like hormonal imbalances, fatigue, hair loss, lack of concentration etc… This deficiency can have a negative impact on daily living activities, family and friends. 
If you feel you are experiencing any of these symptoms, contact your doctor for a routine physical to uncover underlying problems. 
A beneficial supplement to ensure consumption of daily intake of vitamins and minerals is met, are daily multivitamins (MVN). This will ensure an individual is receiving an adequate amount of vitamins and minerals in their diet to avoid a nutrient deficiency and the negative side effects it causes. 

Supplements can also be a positive resource for meal substitutions to help decrease caloric intake quantities. This is a beneficial alternative for an individual pursuing weight loss. They will receive important and essential nutrients without consuming an excess amount of calories. However, a meal substitution supplement does NOT outweigh proper nutrition and an active healthy lifestyle. They aid in reducing caloric intake but do not replace a well-balanced meal and a healthy diet. They can help an individual achieve their fitness goals with lower caloric consumption (calories being consumed) but should never be fully relied on to replace all meals. Food sources contain more nutrients than supplements can provide.

Supplements also offer a competitive advantage for athletes or fitness enthusiasts when consumed before and after competition and workouts. They can be consumed before an exercise to provide the athlete with energy and focus and after a workout to help with a faster and more full recovery. This will lead to better results in training and game situations.


Supplements are an important resource for an individual focusing on achieving an active and healthy lifestyle. Along with anyone wanting to see improvements in their physicality and physical composition (muscle, fat and bone density measurement of the human body). This is especially true when supplements are combined with a well-balanced diet.

Sources

  • International Sports Sciences Association (ISSA). ISSA Curriculum Materials. Retrieved from https://www.issaonline.com

For nutritional information about carbohydrates, fats, protein, vitamins and minerals please visit: https://dietfithealth.com/pages/nutrtion-facts