Food contains a mixture of macronutrients and micronutrients essential for health throughout all phases of life.
Every nutrient has unique functions.
On the other hand, excessive intake of nutrients over time can also have adverse effects.
Photo composite by Joules Garcia for Verywell Health; Getty Images
Photo composite by Joules Garcia for Verywell Health; Getty Images
1.
Carbohydrates
Carbohydratesare molecules that can be broken down into glucose and other simple sugars.
They are necessary for energy to support the brain and body.
Carbohydrates provide 4 calories per gram.
Protein
Protein is another essentialmacronutrientthat acts as the building block for muscle, bone, cartilage, and skin.
It is made up of long chains of amino acids.
Protein is found in plants, like legumes, whole grains, nuts, seeds, and vegetables.
You may also find protein in packaged food as well as protein powders.
Yet, some people may need more protein per kilogram.
Fat
Fat, another source of energy, provides 9 calories per gram.
There is a dispute over the best percentage of calories from fat.
Recommendations should be individualized based on needs and overall health.
Water
Your body is about two-thirds water.
Vitamins are often classified into two categories, water-soluble vitamins and fat-soluble vitamins.
Macrominerals include:
Trace minerals include:
Eating a wide variety of foods is important for meeting your needs.
However, in some instances, supplementation may be needed.
For example, plant-based compounds likeantioxidantsandpolyphenolscan provide health benefits.
An essential nutrient is something the body cannot make on its own.
However, sometimes certain nutrients are considered “conditionally essential.”
Best Essential Nutrient Foods
Most foods have an abundance of nutrients.
Some foods are more nutrient-dense than others.
No single food contains 100% of your daily needs for every macro and micronutrient.
Choose fruits and vegetables with no added sugar, sodium, or fat.
Whole grainsare intact grains containing the germ, bran, and endosperm of the grain.
Fermented dairy products like kefir and yogurt containprobiotics(beneficial live microbes).
Dairy can contain iodine, an important trace mineral.
Lean animal protein includes chicken, turkey, fish, eggs, and low-fat cheese.
Other healthy fatsinclude extra virgin olive oil, avocados, and olives.
These amounts can be seen online in theNutrient Recommendations and Databases sitefrom the National Institutes of Health.
Guidelines provide general guidance, however, there are instances of increased needs of specific nutrients.
A person who is menstruating will require more iron.
Your overall dietary pattern is important for meeting your nutritional needs.
Supplementation is required when you cannot achieve a food-first approach to meet your nutrient requirements.
Fluids: Aim to drink unsweetened beverages, such as water, coffee, tea, or seltzer.
you’re able to flavor them with mint, lemon, lime, or other herbs or fruits.
Remember that your portions will depend on your specific calorie needs to maintain, gain, or lose weight.
Individualized nutrition is recommended as your needs are unique.
When in doubt, contact a registered dietitian for education and support.
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2022;63(2 Suppl 3):E93-E101.
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