Eating for Health

nutrientsthe ins and outs of

Kaitlyn Dienelt ach group Dietitian

Understanding the types of nutrients in foods and the effects they have on your body makes it easier to eat a healthy, balanced diet.

The nutrients your body needs are divided into two groups – macronutrients and micronutrients, and by working together they promote growth and regulate bodily processes. Macronutrients, found in carbohydrates, protein, and fat, are the nutrients your body needs in larger amounts. These provide your body with energy. Micronutrients, which are vitamins and minerals, are required in smaller amounts and are essential for bodily functions. Let’s take a closer look at macronutrients and micronutrients.

Macronutrients

Protein

Protein is the main building block of the body. Protein is made up of amino acids that build and repair muscles and bones. Some amino acids cannot be made by the body, so it is essential that you consume these in your diet. Typically, foods high in protein provide amino acids, such as lean meats and fi sh, eggs, dairy products, legumes, seeds, quinoa, soy, and nuts.

Carbohydrates

Carbohydrates, the main source of fuel for the body, are found in fruits, vegetables, breads and grains, and most sugary foods. Carbohydrates contain sugars, starch, and fi bre. Each are useful at certain times, such as sugar in a ripe banana eaten before exercising for a quick burst of energy, or a starchy, high fi bre slice of toast for longer lasting energy. Fibre is essential for gut health and bowel management.

Fat

Fat is important for the cushioning and protection of the skeleton. Some vitamins only come from fats, so eating some fatty foods is important. Examples are vitamin A and vitamin D, which are important for good vision, skin and bone health. Incorporating healthy fats, such as those with anti-infl ammatory properties like omega 3 or 6, is a better choice than saturated or trans fats that are damaging to the body. You can fi nd these healthier fats in many foods such as oily fi sh and nuts.

Micronutrients

Vitamins and minerals

Micronutrients do not directly have energy but assist your body to utilise the energy from macronutrients. Common minerals you may have heard of include calcium from dairy foods for bone health; iron from red meats or legumes; and zinc for healing. Common vitamins include vitamin B for energy, found in leafy greens, eggs, milk and cheese; vitamin C for immunity, in citrus fruits, tomatoes, strawberries; and vitamin D in tuna, salmon and egg yolks. Although it can be supplemented through multivitamins or specifi c tablets, eating a healthy and varied diet means you should meet your micronutrient requirements. Exactly how much of each micronutrient you need varies based on your age, weight, diet, and exercise.