Nutrition

Eating well is an essential part of a healthy lifestyle, and almost everybody knows that already. However, most people think that eating healthily is boring, without tickling the taste buds, which is misconception.

Eating well is all about 1) consuming only what your body needs on a daily basis, 2) ensure you're eating all essential vitamins and minerals and 3) balance correctly your intake of Carbohydrates (including Fibre), Protein and Fats.

Quick Review

Macronutrients

These refer to Carbohydrates (Complex and Simple), Fats and Proteins. Even though not usually listed as a main Macronutrient, Fibre is increasingly referred to as such (after all it is a type of carbohydrate, although it cannot be broken down by the body's GI tract

Micronutrients

These refer to vitamins and minerals. Almost all vitamins are essential (cannot be synthesised by the body). Vitamins and minerals can be divided into macrominerals, trace minerals and water and fat-soluble vitamins. All necessary for a balanced diet.

Calories in and out

Not all calories are equivalent, according to some nutrition experts, because foods affect the body differently. But "a calorie is, of course, a calorie" and if we stop splitting hairs over the matter, ultimately, calories consumed versus calories spent will always hold true.

Beware

Fad diets (Atkins, Ketogenic, Paleo, etc.) are promoted by factions of zealots as "the truth and nothing but". Although a few of those diets have some scientific backing, their supporters conveniently leave out evidence that is less kind to their beliefs.

A healthy diet has balance

"Fad diets" are characterised by extremism, which contradict balance. People with common sense can understand that.

Balance can be found in - for example - the diet associated with Mediterranean cultures and it is not difficult or expensive to adhere to it. A Vegetarian diet - although leaning to an extreme (cutting out meat and fish) - is healthy but slightly more difficult to properly maintain a good balance of nutrients.

Food supplements may help

Most people should get all the nutrients they need by having a varied and balanced diet, but in some cases, extra supplements may be needed to correct nutrients deficiency. "The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health." (NIH, 2024).

HOW DO YOU KNOW IF YOU NEED FOOD SUPPLEMENTS?

I advise two steps:

1) Check if you are eating well, and if you are, you might not need supplements. Check out the NHS "Eat Well Guide", as the advice is sound and scientifically backed up.

Click here to read the guide.

2) Speak to your doctor to check if you have any deficiencies (vitamins and minerals, for example) which can be shown in blood tests.