Nutrition Types
Carbohydrates
Carbohydrates
Carbohydrates
The body's main source of energy.
Proteins
Carbohydrates
Carbohydrates
Builds and repairs muscles, tissues, and cells.
Fats
Carbohydrates
Vitamins and Minerals
Provides energy, protects organs, and supports cell growth.
Vitamins and Minerals
Vitamins and Minerals
Vitamins and Minerals
Helps regulate body processes and keeps us healthy.
Water
Vitamins and Minerals
Water
Keeps the body hydrated, helps digestion, and regulates temperature.
Protein
Protein Defined
What is protein?
Protein is a vital macronutrient made up of amino acids. It is essential for building and repairing tissues, producing enzymes and hormones, fighting infections, and supporting nearly every bodily process. Protein is found in every cell of the body and is critical for growth, repair, and overall health.
Building Blocks of Protein
- Proteins are made of long chains of amino acids connected by peptide bonds.
- There are 20 different amino acids.
- 9 are essential → the body cannot make them, so we must get them from food.
- 11 are nonessential → the body can produce them.
Functions of Protein
- Enzymes – speed up chemical reactions in the body.
- Hormones – regulate processes like growth and metabolism.
- Antibodies – support the immune system.
- Structural components – build muscles, skin, hair, nails, and connective tissues.
- Energy source – provides 4 calories per gram (though the body prefers carbs and fat for energy).
Protein Synthesis
- The body constantly makes new proteins based on instructions from DNA.
- Old or damaged proteins are broken down, and the amino acids are recycled to build new ones.
Dietary Sources of Protein
- Animal-based: meat, fish, poultry, eggs, dairy.
- Plant-based: beans, peas, lentils, nuts, seeds, soy, whole grains.
Why Protein Matters
- Supports growth and development (especially important for teens).
- Repairs muscles and tissues after activity or injury.
- Helps regulate body processes through hormones and enzymes.
- Strengthens the immune system.
Fats defined
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Understanding Dietary Fats
Fat is an essential nutrient found in a wide range of foods. It provides energy, supports cell function, and aids in the absorption of certain vitamins. Not all fats, however, are created equal. Some types promote health, while others can be harmful if consumed in excess.
Types of Fats and Their Sources
Unsaturated Fats (Heart-Healthy, not all are Heart-Healthy):
- Monounsaturated fats: Found in olive oil, avocados, nuts (such as almonds, pecans), and seeds.
- Polyunsaturated fats: Include omega-3 fatty acids (in fatty fish, like salmon, as well as flaxseed and walnuts) and omega-6 fatty acids (Nuts and seeds (e.g., walnuts, almonds, cashews, wheat, rice, quinoa, chicken, turkey, eggs, fish, etc.).
- Stay away from seed oils.
Saturated Fats:
- Primarily found in animal products such as butter, cheese, whole milk, and fatty cuts of meat.
- Also present in coconut oil.
Trans Fats (Unhealthy Fats):
- Often found in processed foods such as baked goods, fried foods, and some margarines.
- Strongly linked to poor heart health and should be avoided at all costs.
- Anything labelled "hydrogenated or partially hydrogenated" is bad for you.
Why Fat Matters
- Energy Source: Fat provides a concentrated form of energy.
- Cell and Hormone Function: Plays a key role in building cell membranes and producing hormones.
- Vitamin Absorption: Essential for absorbing fat-soluble vitamins A, D, E, and K.
- Vascular health: Cholesterol from dietary fat is essential in maintaining the vascular system's pliability and health.
- Flavor and Satiety: Contributes to the taste and aroma of food, helping to keep us feeling full.
Choosing Healthy Fats
- Prioritize Unsaturated Fats: Incorporate foods such as olive oil, nuts, seeds, and fatty fish.
- Limit Saturated Fats: Reduce intake of fatty meats, full-fat dairy products, and tropical oils. This does not mean remove them from your diet!
- Avoid Trans Fats: Steer clear of processed foods made with partially hydrogenated (seed) oils.
- Seek Balance: Aim for a variety of fats, with an emphasis on heart-healthy sources.
Vitamins and Minerals
The source of healthy bones, cells, and tissues.
Vitamins and Minerals
Are you getting the vitamins and minerals you need?
Vitamins and minerals are essential nutrients—your body needs them to stay healthy and function properly. They don’t provide calories (energy) like carbs, protein, or fats, but they perform hundreds of vital roles inside the body.
The tricky part? There’s a fine line between getting enough (healthy) and getting too much (potentially harmful). While supplements can help in some cases, the best way to get vitamins and minerals is through a balanced diet rich in whole foods.
Why They’re Essential
Every single day, your body is hard at work:
- Building skin, muscle, and bone
- Producing red blood cells to carry oxygen
- Sending nerve signals through the brain and body
- Creating hormones and messengers that keep your organs working together
To accomplish all this, your body needs raw materials—at least 30 vitamins, minerals, and dietary components that it cannot make on its own in sufficient amounts.
What They Do
Vitamins and minerals work together to:
- Strengthen bones and teeth
- Support healing and immunity
- Convert food into usable energy
- Repair cellular damage
- Keep body systems functioning smoothly
Alphabet Soup of Nutrients
You may have heard of vitamins A, B, C, D, E, and K, but those are just the start. Each vitamin and mineral has a specific role in the body, and a deficiency (or an excess) can cause health issues.
👉 In the next two sections, we’ll break down:
- Vitamins – what they are, the different types (fat-soluble vs. water-soluble), and their roles in the body.
- Minerals – the major and trace minerals your body needs, plus where to find them in food.
Want an extensive breakdown of minerals and vitamins? One provided by the USDA? Just click on the picture to access their PDF.
Water
Just water...
Water is essential for life because it supports nearly every function in the human body. It helps regulate body temperature, carries nutrients and oxygen to cells, cushions and protects vital organs and joints, and removes waste through sweat, urine, and bowel movements. Water also plays a key role in digestion, circulation, and maintaining healthy skin. Since the body cannot store large amounts of water, we must drink it regularly to stay hydrated, energized, and healthy. Without enough water, the body quickly becomes dehydrated, which can affect focus, energy, and overall well-being.
💧 Hydration: What to Do and What to Avoid
You may be tempted to substitute something else for water, but nothing is as effective. Still, there are a few good options:
✅ Better Hydration Choices
- Drink water with electrolytes — but check the label, as some contain added sugar.
- Make your own electrolyte water — plenty of simple recipes are available.
- Add fresh-squeezed lemon to water — this enhances flavor and provides extra benefits.
- Choose seltzer water — it contains minerals that support hydration.
- Drink unsweetened tea — different teas have powerful health benefits.
❌ Avoid These for Hydration
- Water with added sugar — this spikes blood glucose quickly (see “The Dangers of Sugar”).
- Tap water — often contains heavy metals and fluoride.
- Caffeinated drinks — over time, caffeine can strain the body. If you drink coffee, don’t rely on it for hydration (see “Dangers of Caffeinated Drinks”).
- Alcohol — never an effective way to rehydrate.
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Nutrients in food
Which foods have which nutrients?
There are so many types of foods — each packed with its own mix of nutrients. Then there are calories, water, and weight to think about. It can feel overwhelming to keep track of it all!
Good news: the USDA has done the hard work for you.
👉 Click here to download a PDF with everything you need to understand the nutrients in your food.
👉 Or click the picture to explore the USDA’s complete list.
