#Wellness-Wednesdays: Everything You Need To Know About Your Daily Nutrients!

It is imperative to have a well-balanced diet!

Well-balanced diets make us feel good. When we satisfy our hunger, we are more welcoming to those around us; we live longer lives too! No one wants to be "that friend". You know! The one who's in "bad mood". It's likely because they lack one or more of their essential nutrients. Yes, I know. Lack of food intake is not the only factor that affects our mood, but it is a major one. Everyone should aim for a healthier diet. Aside from a mood change, eating the recommended amount of daily nutrients, we can preserve our bodies. You won't be the only one to reap the benefits if you do so! The people around us, especially our loved ones, are also affected, whether positively or negatively. Below we discuss all the vital nutrients needed and how these nutrients affect our body. Simply tailor your health, body, and lifestyle with the information provided, and surely, you'll meet your goals! In no time, you'll be on your way to a more self-loving you!

Food is categorized into 7 food groups- fruits & vegetables, drinks, grains, dairy, proteins, oils & butter, and high-sugar foods. These food groups are necessary because it is easier to associate food sources with our nutrients. In this segment, we will be reviewing all the nutrients needed we need! For starters, there are 6 essential nutrients -protein, fats, carbohydrates, fiber, vitamins & minerals, and water; another significant (not crucial) nutrient is calcium.

It is important to note that the average person needs to consume about 2,000 calories per day to maintain their body weight.

According to the United States Department of Agriculture Dietary Guidelines, the average intake of calories an individual should eat are as follows:

These numbers are just an average, and if you are more active, you should consume more calories. If you are relatively not as active, you should consume a little less than the recommended calories.

Planning meals ahead of time, leave room for a healthier diet. Whether that's planning out your meals weekly or even monthly, this is an efficient method to guarantee your daily nutrients. Let's take a more in-depth look into the 7 major nutrients!

Protein

Protein is Known best to repair & build muscle mass as well as providing structure. Proteins make up the body's' teeth, bones, tendons, cartilage, and blood vessels; this nutrient acts as a messenger, stores and transports nutrients, maintains the body's' PH level, acts as maintenance for tissues, and also helps to protect the body from pathogens!

Proteins also control functions such as ones' mood, judgment, social abilities, memory, attention, executive functions, and intelligence.

Proteins are made of 22 types of amino acids; however, only 9 amino acids are needed for our body to function.

Different proteins can are needed at different times. Since proteins aren't always broken down right away, the body can have a protein overload, inviting adverse side effects, especially if consuming an abundance amount for an extended period. We get protein through several different animal and plant-based sources; however, please note some key differences!

Animal-based protein foods include dairy products and some red meats such as cows. Plant-based protein foods include broccoli, oats, and nuts.

Most plant-based proteins do lack one or more essential amino acids. Interchanging and combining food groups is an excellent way to complete one's protein source! Those thinking of becoming, or who are already a vegetarian or vegan, I highly recommend you check out the difference between Animal-based proteins and Plant-based proteins more in-depth. It can be slightly challenging to get all our recommended protein exclusively from one food source. For example, solely eating animal-based foods will still have the body feeling weird or even sick, just as only eating only plant-based foods can make it hard to maintain your body's health. Low protein also contributes to hair loss and to a weak immune system, something we DON'T want!

According to the US National Library of Medicine National Institutes of Health

Recommendations state adults should consume 0.8 grams of protein per kilogram of body weight each day (or .36grams multiplied by your body weight in pounds (this is about a quarter of protein intake a day).

Fats

There are 4 kinds of fats, saturated, unsaturated (monounsaturated & Polyunsaturated), and Trans fats.

Saturated fat~ is considered unhealthy fat. If we were to look at saturated fats, in scientific terms, the explanation would be that the hydrocarbon chain is being saturated with hydrogen atoms due to the absence of double bonds. This type of fat is solid at room temperature! Saturated fats mainly come from animal sources like red meats, poultry, and full-fat dairy products would be good examples. Still, saturated fats can also be found naturally in other foods.

Trans fats~ are also known as "trans fatty acid." Trans-fat is formed through an industrial process that adds hydrogen to oil; this causes the oil to become solid at room temperature, much like saturated fats. There are two types of Trans fats, naturally occurring and artificial trans-fat.

Note: Artificial fats may be used over natural trans fats because artificial fats last longer and are at low-cost to most commercial producers.

Trans fats are found in meat and dairy products too. According to Medline Plus, studies suggest that trans-fats and saturated fats harm the body's health. Therefore, if eaten in a more abundant quantity, it is said to become very damaging to the body. Trans-fats and saturated fats may include the increase of LDL (low-density lipoprotein), which raises the risks of heart disease.

Unsaturated fats~ are considered healthy fats being a liquid at room temperature. These fats have several health benefits, including improved sensitivity and reducing the risk of heart disease.

The difference between monounsaturated fats and Polyunsaturated fats is their chemical make up. Unlike saturated fats that have no double bonds and are "saturated" with hydrogen atoms, Monounsaturated fats contain one bond in its structure, while Polyunsaturated fats contain two or more bonds. These fats include avocados, fish, fruits, low-fat dairy products, vegetables, whole grains, and certain nuts.

Total fat consumption (all four types of fats) should be at no more than 25% to 30% of your daily calories; no more than 10% percent of these fats should consist of saturated or trans-fat, according to Medline Plus.

Note: All fats contain 9 calories per gram of fat.

The formula for calculating daily fat intake is as follows:

(total calories x fat percentage) = (x) total number in calories needed from fats. To convert (x) into grams, simply divide (x) into 9.

Carbohydrates

Also known as "Carbs", Carbohydrates provide energy, this is its primary purpose. Carbs can be split into three categories, fibers, starches, and sugar. The body's digestive system transforms the broken down sugar and starches to glucose (blood sugar)—the glucose transfers as energy to the cells, organs, and tissues. Excess glucose is stored in the liver as well as the muscles for later use.

I do want to mention that there are 2 kinds of carbohydrates, simple and complex.

Simple carbs~ provide a rapid source of energy as they break down more quickly. Simple carbohydrates tend to be unhealthy and leaves a person hungry again soon after. Examples of simple carbs are candies, cookies, and baked goods, fruits, and milk.

Complex carbs~ also provide energy and are considered healthy, having vitamins, minerals, and fiber. Since complex carbohydrates contain longer chains of sugar molecules, these carbs leave a person with little to no appetite for a more extended period. Examples of complex carbohydrates include whole grains, peas, and beans.

Fiber

Fiber cannot be digested. Fiber is stored in the digestive system, where it acts as a "broom" to push out waste from the body. .

Fiber is used to manage constipation. Lack of fiber takes the body longer to digest food; this will cause stomach pain, irregular bowel movement, and constipation! According to Harvard University, consuming diets low in fiber can also lead to diseases such as hemorrhoids, diverticulosis, colorectal cancer, and leads to unhealthy cholesterol levels. Lack of fiber is also said to be the cause of diabetes. The two types of fiber are soluble and insoluble; both types of fiber help clean the digestive system.

Soluble fiber~ dissolves in water. Once dissolved, the fiber is transformed into a gel-like substance, ultimately slowing digestion and the absorption of sugar & fats into the bloodstream (studies say soluble fiber helps with weight loss too). Examples of soluble fiber are oat bran, barley, nuts, seeds, beans, lentils, and peas.

Insoluble fiber~ meaning the fiber does not dissolve, helps to bulk up and increase our stool. Yes, that's right! I mean your "Poop"! Examples of insoluble fiber are corn, kidney beans, turnips, pears, okra, and pinto beans.

Fact: fiber is only found in plant-based foods and is known as "natures broom". Also, fiber can not be eliminated. Nope! Not from cooking it nor from leaving it out to dry.

Fiber intake is measured into grams. About 20-38 grams of fiber is needed per day; 12-20 grams of fiber per 1,000 calories is ideal. Women should consume a little more than 20g, and men should consume a little less than 38g of fiber.

Vitamins & Minerals

There are many different vitamins and minerals. However, we are only going to talk about the essential ones. There are 13 essential vitamins. Each vitamin has a specific benefit and is categorized into two groups, fat-soluble and water-soluble.

Fat-soluble vitamins~ are stored in the body's fatty tissues. These vitamins are the more commonly known vitamins- vitamins A, C, D, E, and K.

You can find fat-soluble vitamins through sources like animal fats, dairy foods, oily fish, and vegetable oils.

Water-soluble vitamins~ are vitamins B1, B2, B3, B5, B6, B7, B9, and B12; these vitamins come from grains, fruits & vegetables, and milk & dairy products. What the body does not use from Water-soluble vitamins comes out through our urine.

On the other hand, there are minerals. There is a numerous amount of minerals out there too! Essential minerals, however, can be consumed through just about all of the foods we eat daily. Sources like cereals, fish, milk and dairy foods, fruits & vegetables, meats, and nuts all contain minerals. There are two types of essential mineral groups major minerals and trace minerals.

Major minerals~ are what the body needs large amounts of; examples are calcium, chloride, magnesium, phosphorus, and sodium.

Trace minerals~ are just as crucial, except there's no need for them in large quantities; examples are- chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Vitamins and Minerals help the body to grow and maintain its health. All 13 vitamins, as well as minerals found in food sources, are essential! As long as you are eating your appropriate number of calories per day, you should be getting the correct amount of vitamins and minerals.

Water

Let us not forget about water! Water is a vital part of our health. There have been different estimates about what the percentage of water is within the body. However, the majority of researchers say that the body consists of between 60-75% water. Water is found in all the major systems within the body, tissues, cells, lungs, muscles, etc.

Did you know you can get water and other fluids through the food we eat? Some examples include soups, spinach, and melons. Water helps us a TON! Water creates saliva, helps to transport nutrients, flushes out waste, maintains the body's temperature, helps the brain function, and so much more!

For years, 8 glasses of water have been recommended to us! An excellent way to calculate our needed water intake is to divide your total body weight in half. The number you get will be your water intake in ounces. Example- a person who weighs 150 pounds should drink about 75 ounces of water (or just over 9 full cups).

Calcium

Calcium makes up 99% our bones and teeth. We lose calcium every day through our skin nails, hair sweat, urine, and feces. Our body cannot produce calcium, so it's imperative to get calcium from the food we eat.

Not getting enough calcium is said to contribute to anxiety, depression, sleep difficulties, and is known to lead to osteoporosis. Getting enough magnesium as well as vitamins D (helps to absorb calcium) & vitamin K (activates proteins) helps calcium to do its' job. If the body does not produce enough calcium, the body takes it from our bones. As a result, our bones become weaker and more brittle, causing our bones to break easily. According to the National Osteoporosis Foundation, people should consume an average of 1,100mg of calcium a day. Foods that include calcium are fish with soft bones, some milk, frozen yogurt, some cheese, and some greens.

When discussing the average intake of calcium per day, most say a person 50 and under should consume 1,000mg per day, and women & men over 50 should consume 1,200mg/day. All in all, an average of 500-700mg of calcium is a good rule of thumb.

In conclusion, eating a well-balanced diet can surely be beneficial in the long run. It is okay to skip out on nutrients here and there. Not taking your nutrients needed daily only becomes harmful if you make it a habit. If you are serious about eating healthier, remember that planning out your meals can help tremendously! Planning meals can be a sure way to save time too!

Tip: Stocking the pantry and fridge with more nutrient-dense foods helps to encourage healthier choices. Cooking more nutrient-dense foods help out a whole lot!

Take the time to chew food entirely and slow down when eating. Be mindful that it takes a few minutes for the brain to tell the body its' had enough. Do not stuff your stomach as this can cause you to be tired and drowsy. Instead of using energy for your actual daily activities, when you stuff yourself, that energy gets wasted, assisting the muscles with digestion. Having the proper nutrients reduces our risks of diseases, makes the body strong, healthy, and helps our brains to function correctly! Our body's entire way of functioning is affected by our diet, so right here is where it all starts! Take charge of your health and your body! Start your healthy diet today; it's never too late!

The chart below is based on a 2,000 calorie diet.

Protein- 10-35%

Fats- 10-35%

Carbs- 50-60%

Fiber- about 25-32grams

vitamins and minerals- As long as you’re eating the correct number of calories a day, a person should be getting enough vitamins and minerals.

Water- About half your body's weight in ounces.