Nutrition The Basics

Nutrition The Basics In order to stay healthy the body needs all five main nutrients:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins and minerals

These nutrients can also be known as micronutrients and macronutrients. The macronutrients such as carbs, fats and proteins provide energy sources, whilst the micronutrients such as vitamins and minerals provide other means of influence in the body. In order to stay healthy the body needs all these nutrients (including fibre and water).

Most meals or daily foods contain a lot of your daily nutrients which eaten in moderation will hit all the daily requirements for an individual. All individual needs are different and dependant on age, sex and physical energy output.

  • Carbohydrates - contain foods such as bread, rice, pasta and can be classified in to monosaccharides, disaccharides, or polysaccharides depending on the amount of sugar they contain.
  • Fats - Are another source of energy and can be separated into saturated and unsaturated. Saturated fats such as butter and lard are considered unhealthier compared to saturated fats such as olive oil. The body has a need for essential fatty acids such as omega 3 and omega 6 are deemed essential for a healthy body and can be found in sources such as fish and nuts.
  • Proteins - needed for mainly growth and repair essential for sports and fitness training to aid recovery and damaged muscles, can be found in protein shakes and supplements or food items, such as Chicken, turkey, eggs and fish.
  • Vitamins - needed to be maintained for general health and repair to boost the immune system, growth and repair, can be found in supplements, fruit and veg.
  • Minerals - Like vitamins play a part in the body to perform functions to stay healthy. Minerals are the chemical elements required required to stay healthy. Minerals such as calcium, magnesium, potassium and sodium, found in foods such as milk, nuts and salt to name a few.

Recommended dietary values to stay healthy include, 50-55% of your foods should be carbohydrates, followed by 25-30% proteins and 15-20% fats. Having a balance and variety of foods with plenty of fruit and veg, pasta and rice (wholegrain) fish, eggs and meat and foods low in salt and sugar (approximate values).

All individuals are different so fitness training and dieting can have an effect on what you eat and what types of foods you eat. Rushtraining will provide further articles related to nutrition and eating towards training and dieting goals tailored to certain individuals.

Do you have a question about health, diets or nutrition? Do you need a healthy eating plan? Get in touch with enquiries@rushtraining.co.uk