NUTRITIONAL
GUIDANCE

Below is a crash course on nutrition along with some recommendations to help you on your way to greater health.

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Nutrients can be divided into two categories: macronutrients, and micronutrients. 

 

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Macronutrients: are those nutrients that the body needs in large amounts. These provide the body with energy (calories). 

 

Micronutrients: are those nutrients that the body needs in smaller amounts - think vitamins and minerals 

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Carbohydrates:

- Fuel during exercise and body movements 

- Fuel for the central nervous system (your brain!) 

- Fuel for most body functions and processes 

- Adds fiber to our diet

 

Food Sources:

- Vegetables (fresh over frozen or canned)

- Grains (prioritize whole grains)

- Fruit (choose whole fruits more often than fruit juices)

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Proteins:

- Helps develop and maintain tissue structures (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)

- Part of cell plasma membranes involved in metabolic, transport, and hormone systems

Make up enzymes that regulate metabolism

- Involved in acid/base balance to maintain a neutral environment in our bodies

 

Food Sources:

- Legumes (beans, peas, lentils, chickpeas)

- Nuts and Seeds

- Soy products, such as tofu and tempeh

- Whole grains (brown rice, whole wheat, oats, corn, quinoa, sorghum, millet, and many more!)

- Animal sources

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Fats:

- Energy reserve

- Protects vital organs

- Keeps us warm

- Transport fat soluble vitamins

 

Food Sources:

- Oils

- Nuts

- Seeds

- Avocados

- Meat, fish, dairy*

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*Those who follow a vegan lifestyle should consider taking an algae-based omega-3 supplement, as this type of fat is difficult to obtain from plant-based fats.

 

 

I hope this was helpful.

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