Nutrition Fundamentals: Diet Principles, Food Groups, and Healthy Eating

Understanding Feeding and Nutrition

Feeding vs. Nutrition: Key Differences

• Feeding (Eating): Subjective, voluntary, and conscious actions related to consuming food.
• Nutrition (Nourishing): Involuntary, unconscious, and objective processes involving the assimilation of nutrients by the body.

Essential Nutrients: Organic and Inorganic

Nutrients are classified based on whether they contain carbon (C).

Inorganic Nutrients

These nutrients do not contain carbon (C). They are vital for bodily functions.

• Water: Essential for all chemical reactions in the body.
• Mineral Salts: Essential inorganic nutrients needed in small amounts.

Organic Nutrients

These nutrients contain carbon (C). They provide energy and building blocks for the body.

• Carbohydrates: Provide fast energy.
• Lipids (Fats): Provide long-term energy and protect vital organs.
• Proteins: Help build and repair tissues.
• Vitamins: Organic compounds that regulate body processes.

The Six Groups of the Food Wheel

The Food Wheel categorizes foods based on their primary nutrient content:

1. Group I: Carbohydrate-Rich Foods. Examples include potatoes, pasta, and bread.
2. Group II: Lipid-Rich Foods (Fats). Examples include oil, butter, and all kinds of fats.
3. Group III: Protein and Calcium Sources. Examples include milk, cheese, and other dairy products.
4. Group IV: Protein Sources. Examples include meats, fish, eggs, legumes, and nuts.
5. Group V: Vitamin and Mineral Sources (Vegetables).
6. Group VI: Vitamin and Mineral Sources (Fruit).

Principles of a Healthy Diet

A healthy diet ensures your body receives all necessary nutrients. This diet should be:

• Varied: Includes a wide variety of foods. The more varied, the better.
• Balanced: Provides all essential nutrients in their correct proportion.

Dietary Comparisons and Macronutrient Ratios

Healthy Diet (Balanced & Varied)

Typical recommended distribution of energy intake:

• Carbohydrates (CH): 50%
• Proteins (Prot): 15%
• Fats (Fats): 30%
• Vitamins/Minerals: 5% (Focusing on non-caloric essential intake)

Keto Diet Focuses heavily on fats and proteins, severely restricting carbohydrates.

Recommended Diets and Risks

Miracle diets promise fast weight loss, but they are dangerous because they often lack important nutrients.

The Mediterranean Diet

The Mediterranean diet is highly recommended because it is rich in fruits, vegetables, olive oil, whole grains, fish, and nuts. It helps prevent heart problems and promotes long-term health.

Calculating Basal Metabolic Rate (BMR)

BMR calculations determine the minimum energy required to sustain basic bodily functions. Key factors used in these calculations include weight, height, and age.

The Importance of Food Labels

Food labels are essential for conservation, providing information on nutrition, safety, and proper storage. They help consumers use and store food effectively, reduce waste, and make informed choices.