Nutrient Balance: The Key to Optimal Health

Amcec Health

Oct 19 2022

2 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

March 29 2023

Diet

Health Care

Self Care

Eating healthy can be daunting, but it's necessary to live a long and healthy life. Knowing what nutrients our body needs and calorie requirements are the first step to developing healthier eating habits.

In this article, we will explore the importance of nutrients, the different types of macronutrients, and how to understand your calorie requirements.

The Importance of Nutrients

Nutrients are essential for our body to function properly. Micronutrients, such as vitamins and minerals, are necessary for chemical reactions that unlock energy or enable growth. On the other hand, macronutrients are where our calories come from.

There are three types of macronutrients: fat, carbohydrates, and proteins. Each of these macronutrients plays a crucial role in our body.

Macronutrients: The Good and the Bad

Many people think that all fats and carbohydrates are bad for us. However, this is only partially true. Our body needs good fats and good carbohydrates to function properly.

Good carbohydrates, such as whole wheat and fruits, provide the necessary energy for our brains and muscles to work at their best. On the other hand, simple sugars found in candy, sodas, and many snacks should be avoided.

Good fats are also essential for our bodies. Fat is found in our cell walls and is a big part of hormones. Without fat, our bodies couldn't utilize some of the vitamins we consume. Good (unsaturated) fats that come from plant sources such as nuts and olives should be consumed, while saturated fats that come from meat, milk, and dairy products should be avoided.

Understanding Calorie Requirements

Calorie requirements vary depending on body characteristics such as height, gender, age, and activity levels. The average woman needs around 2000 calories daily, while the average man needs around 2500 calories daily.

However, these figures are based on averages and may be completely different for many individuals.

People who do physically demanding work need to make sure they get enough food to meet their energy needs. Children and adults with less demanding physical work have lower calorie requirements than people who do physically demanding work. The elderly should try to diet according to their calorie requirements and maintain comfortable physical activity, such as walking or swimming.

Lack of exercise in the elderly can reinforce age-related limitations and handicaps that reduce physical activity. Those inactive for long periods, especially if this results from illness, should have a health check before exercising or resuming heavy physical work. Activity levels should be built up gradually, taking care to wait to do too much.

Moderation is Key

Moderation is the golden rule. Eating in moderation combined with moderate exercise is the best approach for everyone.

It's important to ensure your daily food intake includes all the nutrients your body needs, such as vitamins, minerals, protein, and fiber. Eating more fruits and vegetables and less starchy foods such as rice, bread, potatoes, and pasta (preferably whole grain varieties) is also recommended. Drinking 6 to 8 glasses of fluid daily to prevent dehydration is also essential.

In conclusion, knowing what nutrients our body needs and understanding our calorie requirements is the first step to developing healthier eating habits.

It's essential to consume good carbohydrates and good fats while avoiding simple sugars and saturated fats. Calorie requirements vary depending on different body characteristics, and it's important to fulfill them according to activity levels.

Moderation is the key to a healthy life, and a balanced diet that best meets our body requirements, combined with regular exercise, helps people stay fit and healthy.