Nutrition is crucial for maintaining good health. While nutrition and food are closely related, they are not exactly the same. Food is what we eat, and nutrition refers to the nutrients our bodies absorb from that food.
All food is converted into glucose through metabolic processes so it can be used to produce energy. However, different types of food are absorbed and processed in different ways. Essentially, anything that goes into your mouth contributes to your nutrition. It affects all organs and their functions.
We’ll keep the explanation simple and focused… Food comes in many varieties, such as vegetables, fruits, grains, lentils, milk, eggs, etc. It is generally divided into three main categories: carbohydrates, proteins, and fats.
- Simple carbohydrates are digested quickly and provide rapid energy.
- Complex carbohydrates take longer to digest and are absorbed more slowly.
- Fats digest and absorb at a much slower rate than carbohydrates.
Foods can also be described based on their calorie content:
- Calorie-light foods have a large volume but are low in calories (e.g., lettuce).
- Calorie-dense foods are small in volume but high in calories (e.g., cake)
Now, let’s discuss nutrition and its impact on health. The basic function of food is to provide energy for the body’s functions. We need a certain amount of energy (measured in calories) to support daily bodily activities. Any excess calories are stored as fat in different parts of the body. If you consume more calories than you use, you will gain weight. This concept is often referred to as CICO – Calories In, Calories Out. Approximately 3,500 calories equal one pound of body weight.
Foods that are absorbed quickly can cause a rapid rise in blood glucose levels. In response, the body releases more insulin to bring glucose levels down. Higher insulin levels can make you feel hungrier and also promote fat storage. These types of foods are known as high glycemic index (GI) foods. Examples include white bread, white rice, sugary drinks, and most bakery products.
On the other hand, proteins, fats, and complex carbohydrates are absorbed more slowly, leading to a steadier release of energy and less dramatic spikes in blood sugar.
Most foods also contain fiber, which has very few calories and isn’t absorbed by the body. Instead, it passes through the intestines, supporting healthy gut bacteria and promoting a feeling of fullness (also known as satiety).
Ultra-processed foods (UPFs) may not always be high in calories, but the way these calories affect the body is different. UPFs are often high in refined carbohydrates, unhealthy fats, added sugars, and artificial additives. They are absorbed rapidly in the jejunum (the middle section of the small intestine), leading to a quick spike in blood glucose. This fast absorption can bypass the body’s natural satiety signals, making it easier to overeat.
Now let’s talk about how we should eat.
On average, a moderately active male needs around 1,800 to 2,200 calories per day, while a moderately active female needs about 1,600 to 2,000 calories. Caloric needs vary based on activity level. A sedentary lifestyle or older age typically requires 200 to 400 fewer calories per day.
Your diet should be varied and balanced, including foods like lentils, vegetables, whole grains, dairy products, and fish. Try to limit red meat consumption. Avoid processed foods, frozen dinners, and canned soups. While they may seem low in calories, they are often high in sugars, sodium, and artificial chemicals. However, fresh frozen fruits and vegetables are a healthy option.
Salt intake should be kept below 2,000 mg per day. Spices are fine and can enhance flavor without adding extra salt or sugar.
Meal planning is important because it helps control both what you eat and how much you eat. While it might seem like extra work at first, it can actually save you time and effort throughout the week by having everything prepared in advance.
Meal timing also matters. Aim to eat dinner 3–4 hours before bedtime. Try to follow a general pattern:
- A hearty breakfast
- A moderate lunch
- A light dinner
- And a light snack at night if you’re still hungry
When planning your meals, keep total calories and the glycemic index of foods in mind. A balanced meal should ideally consist of:
- Half a portion of protein
- A quarter portion of carbohydrates
- A quarter portion of healthy fats
A handful of nuts is a healthy snack option. Other snacks can include small portions of fruits or vegetables.
Avoid sugary drinks, mindless eating, and be mindful of portion sizes. Stay away from fad diets – they usually don’t work in the long run. For some people, intermittent fasting (8-12 hours) works well; for others, smaller meals with snacks in between suits their lifestyle better. You need to find what works best for you.
Be especially aware of mindless eating – like eating when you’re not actually hungry, or out of boredom or habit. For example: drinking beer and eating a bag of chips while watching TV.
Moderate physical activity is also important. Even something as simple as walking or climbing stairs for 5-10 minutes, 2-3 times a day, is a great start.
Changing habits can be difficult and take time. Start slow and keep going. Set a goal to change 1-2 things each week, and you’ll be surprised at how much progress you’ve made in just a month.
