Nutrition basics everyone should know
Whether you’re looking to lose weight, gain energy or simply eat better, knowing the basics of nutrition is essential. Here are the key concepts you need to understand to make more informed food choices every day.
- Macronutrients: proteins, carbohydrates and fats
Proteins: essential for building and repairing tissues, they also contribute to the feeling of satiety. Found in meat, eggs, legumes, fish and tofu.
Carbohydrates: the main source of energy. Choose complex carbohydrates (such as wholegrain cereals) rather than simple sugars.
Fats: necessary for proper hormonal and cerebral functioning. Choose unsaturated fats (olive oil, avocado, nuts) rather than saturated fats.
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Micronutrients: vitamins and minerals
Micronutrients are essential in small quantities. They support immunity, bone health, nerve function and more. Eat a wide variety of fruits, vegetables, nuts and seeds to cover your needs. -
The importance of hydration
Drinking enough water is crucial. Water helps regulate body temperature, transport nutrients and eliminate waste. Aim for 1.5 to 2 liters a day, more if you’re active. -
Read food labels
Knowing how to read a label helps you avoid the pitfalls of ultra-processed products. Look at the list of ingredients (the shorter the better), the sugar, salt, fat and calorie content. -
Nutrient density rather than empty calories
A nutrient-dense food provides plenty of vitamins and minerals for few calories. Conversely, “empty calories” (such as sodas or potato chips) provide little nutritional benefit. -
A balanced diet
It’s not a question of banishing certain foods, but of integrating them in moderation into an overall balanced diet: fruit, vegetables, proteins, wholegrain cereals and good fats. -
Mindful eating
Take the time to eat, without distractions. By listening to your hunger and satiety signals, you can better regulate your food intake and improve your digestion.
Conclusion
Understanding the basics of nutrition allows you to make better decisions for your health. There’s no need to complicate your life: a varied, balanced and conscious diet is already a big step towards well-being.