Every single one of us is unique, and the nutrition that each of our bodies needs on a daily basis will differ. Even within one body, its nutritional requirements will change depending on its current state. But everyone needs a starting point, and since we are all human beings at the end of the day, we can at least work off roughly the same guidelines.
However, I urge anyone starting a new wellness journey to monitor their body as they change their habits, and adapt according to what feels right. And similarly, ease your body in and out of any changes if you need to, try not to shock your system. One of the biggest mistakes that I made in the past was being too rigid in my eating and exercise routines and listening more to what I read than what my body was telling me. A thought pattern almost guaranteed to lead to disaster.
Daily Nutrition is Separated into Macronutrients and Micronutrients
There are seven main types of nutrients that the body regularly needs in order to maintain health. These are water, protein, fats, fibre, carbohydrates, vitamins and minerals. Furthermore, these nutrients are split into two main categories: macronutrients (nutrients that generally need to be eaten regularly and in relatively large quantities) and micronutrients (nutrients that are needed in smaller quantities but still regularly). As you may have guessed from the description, water, protein, fat, fibre and carbs are macronutrients, whereas vitamins and minerals fall under micronutrients.
In general, macronutrients support energy and growth for most bodily functions, while micronutrients are more of a protective aid. This article focuses on macronutrients.
Everyday Protein Requirements
Proteins are needed in our daily nutrition because they play an important role in both improving immune system function as well as for general growth. Making protein an extra important nutrient for growing youths as well as pregnant women. Moreover, proteins assist in tissue repair, preserving muscle mass and production of essential hormones and enzymes.
About 10-35% of our calories should come from protein on a daily basis, and in general, one should look at consuming about 50g per day. However, I try to generalize as little as possible, so if you want to take it a step further you need to consider how active you are and your weight. An active person can look at about 1.4g of protein per kg of their body weight, whereas a less active person should have more like 0.8g per kilogram. And as usual, variety is an important factor, so try to get your weekly protein intake from different sources.
Main sources of protein include:
- Lean red meats,
- Poultry,
- Fish,
- Eggs,
- Beans,
- Lentils,
- Nuts (especially almonds, then pistachios and cashews)
- Cheese (in particular cottage cheese)
- Yogurt (but remember to avoid sugary flavoured yogurts)
- Milk
- Broccoli
- Quinoa
Dietary Fibre Needs
Fibre is an odd one that many people forget about in their daily nutrition because it isn’t digested in the same way as other nutrients. In actual fact, Fibre passes through our gut mostly unchanged. However, this does not make it any less crucial to maintaining a healthy body and mind. Fibrous foods make our stool bulkier and, in the right quantities, aids healthier bowel movement. It also helps slow the absorption of other nutrients, allowing for more steady blood sugar levels and enabling the body to feel sustained for longer. Plus, it plays a role in lowering LDL cholesterol levels through bile acid production and so much more. Although remember, if you want your fibre intake to work for you, it is essential to bear in mind the importance of water consumption.
With regards to daily intake, men require a bit more than women. And those under 16 as well as those over 50 years of age, will require a bit less, but only by a couple of grams. The average middle aged male should look at roughly 30-35g of fibre per day, whereas for the average middle aged female it’s about 25-28g.
Main sources of fibre include:
- Oats
- Peas
- Brussel Sprouts
- Broccoli
- Avos
- Pears
- Sweet Potato
- Carrots
- Flax Seeds
- Sunflower Seeds
- Psyllium
- Dark Chocolate
- Wheat bran
- Amaranth
- Nuts
- Cauliflower
- Dark Leafy Greens
Daily Fat Nutrition
Fat is often viewed in a bad light, but it plays a critical role in our body’s functionality. Not only is it a fabulous source of energy, fats also provide essential fatty acids that our bodies cannot make on their own. It is a vital component of our cell walls, and our primary way of absorbing fat-soluble vitamins.
Fat is also often generalised as one big bad guy when in actual fact there are different types of fats. There are unsaturated fats (which are further divided into monounsaturated and polyunsaturated), saturated fats and trans fats. And it is important to know the difference between them and the very different benefits or risks that come with them.
With regards to daily quantities, the average person should be getting about 30% of their calories from fats. The average daily calorie count should be roughly 1800-2000, so that means about 60g of total fat per day is ideal.
Unsaturated Fats
In general, unsaturated fats are more liquid in consistency at room temperature, and mainly come from plant sources. However, omega-3 is an exception, as it is a polyunsaturated fat and found in abundance in many cold water fish. Unsaturated fats will also lower cholesterol levels in the body. Of your daily fat intake, 15-20% should come from monounsaturated fats and 5-10% from polyunsaturated.
Great sources of monounsaturated fats are:
- Olive, canola, and peanut oils
- Nuts and nut butters
- Olives
- Avocado
Some sources of polyunsaturated fats are:
- Safflower,
- Sunflower,
- Corn,
- Soybean
- Cottonseed oils
- Flaxseed
- Chia seeds
- Walnuts
- Tuna
- Salmon
- Anchovies
Saturated Fats
On the other hand, saturated fats are more solid at room temperature and come principally from animal sources, with the exception of some oils. They also raise LDL cholesterol levels, increasing internal inflammation. Moreover, too much saturated fat could cause heart and blood vessel issues. You are welcome to enjoy your favourite meat fat from time to time, just remember that moderation is key. Of your daily fat intake, less than 10% should come from saturated fats.
Sources of saturated fat include:
- Beef, pork, lamb, veal, and skin of poultry
- Hot dogs
- Salami
- High fat dairy products, such as cream, ice cream, whole milk
- Lard
- Bacon fat
- Tropical oils, such as palm, palm kernel, coconut oil.
- Baked goods.
Trans fats
And then we have trans fats, a fat that I suspect a lot of people know to avoid. I almost want to say, just don’t go there, full stop. But it helps to remember these things when you understand the mess it leaves for your body to try to sort out.
Trans fats are formed when liquid fats are converted to solid fats through hydrogenation, a process that extends the shelf life of many foods. Trans fats increase the risk of heart attacks, stroke and type 2 diabetes. Plus, they not only raise bad LDL cholesterol levels but they also lower good HDL cholesterol levels. Which could cause blood clots which lead to clogging the flow of blood to vital areas such as the heart and brain. So as you can imagine, there is no safe level of trans fat consumption. Just avoid it all together.
Some sources of trans fats are:
- Solid margarine
- Shortening
- Powdered coffee cream, liquid flavored coffee cream
- Most convenience foods
- Anything that says “partially hydrogenated oils” contains trans fats, so dont let them hide it from you!
Carbohydrate Intake
Carbohydrates can be split into two categories. On one hand, we have simple carbs, which include monosaccharides and disaccharides, and are sugars easily processed by the body, such as sucrose, fructose and lactose. On the other hand, we have complex carbohydrates, also known as polysaccharides. These are harder for the body to break down and use, and as a result, they are generally the healthier option. Examples of these are most fibre and starch rich foods.
Carbohydrates are the main energy giving foods and should constitute 45-65% of your calorie intake. So if you are following an average consumption of 2000 calories a day, this would translate to 225-325g of carbs per day. To maintain healthy daily nutrition, it is recommended to keep complex carbs as your main source and save the easily processed sugars for when you need a quick energy boost.
Sources of simple carbohydrates include:
- Fruit
- Honey
- Milk and milk products
- And all the quick sweeties and processed sugars that we shouldn’t be eating anyway.
Sources of complex carbohydrates include:
- Fibrous or starchy foods, such as brown rice, wild rice, oatmeal, quinoa, buckwheat, potatoes, sweet potatoes, corn, beans and legumes.
Water
Water is something that most know about, and similar to the role it plays with fibre, it is crucial for most nutrients and bodily functions to do their job. The body needs it in order to make fluids such as digestive juices and linings like in the intestines, mouth, eyelids and lungs. It is required to produce sweat, which is the body’s natural cooling system. Even our waste management and removal systems require water.
Simply put, water is essential for life. And the average adult needs 2 – 3 litres of water per day in order to ensure optimum performance.
It is however unfortunate that we do not all have access to clean water. Some of us are even unknowingly increasing our toxin intake while trying to drink more water. So rather be sure, and double check that your drinking water is what it should be.
To Conclude
I cannot emphasize enough that we are all unique. So while using RDIs (recommended daily intake) as a guideline to healthy daily nutrition, we each have to listen to our own bodies and adjust quantities accordingly.
There is also currently an abundance of different diet plans available, and I do not believe that any one of them is inherently wrong. Some vegetarians thrive on purely plant nutrition, while others function better eating meat, or maybe keeping your diet low carb works best for you. Either way, if you feel amazing then that’s what works for you. Just be sure to listen carefully to your body, and don’t let the bad bacteria dictate what is heard.