Our local nutrition expert, Sophie Dolan, MS/RDN, offers an insightful guide on understanding what your body needs in “Nutrition Guide 101.” As a registered dietitian, Sophie provides simple, actionable advice to help you get back to the basics of nutrition. She explains the importance of macronutrients and micronutrients and how incorporating a variety of nutrient-dense foods can enhance your health and well-being.
With all the “nutrition noise” out there, it’s time to get back to the basics of nutrition.
What is Nutrition?
Nutrition is the process of giving our bodies the nutrients they need to function, stay healthy, and live well.
In today’s society, we often focus more on calories and diets, forgetting the most important part—our nutrition. As I often tell my clients, “food is for function.” This means we should eat in a way that helps us function at our highest level. Enter: nutrient-dense foods!
There are two types of nutrients we’ll cover: macronutrients and micronutrients. Both are crucial for maintaining a healthy and well-functioning body.
What Do Nutrients Do?
Nutrients are found in both food and drinks. They:
- Help our bodies function normally
- Provide energy
- Stimulate growth and development
- Feed our organs, brain, and muscles
- Strengthen bones
- Help prevent or slow down illness or disease
- And much more!
Macronutrients (Macros)
Macronutrients provide our bodies with calories, which are simply energy for the body. In other words, calories = energy. There are three types of macronutrients: carbohydrates, protein, and fats. Each plays a distinct role, and we’ll dive deeper into them soon.
- Carbohydrates are the body’s primary energy source. They can be made up of sugars, fiber, and starches, which the body uses differently. Carbs are found in breads, potatoes, rice, corn, pasta, fruit, vegetables, legumes, beans, candy, juices, muffins, desserts, and more.
- Protein is the body’s “building block,” used to build and repair muscles, bones, skin, hair, and nails. Protein comes from both animal and plant sources. You’ll find it in meats, poultry, seafood, dairy products, eggs, tofu, tempeh, beans, lentils, nuts, and seeds.
- Fat is essential for vitamin absorption, brain functioning, cell growth, and hormone development. It’s also known to increase satiety. Fat is found in nuts/seeds, fish, oils, avocado, olives, butter, meat, dairy products, fried foods, candy, and more.
Micronutrients
Micronutrients help our body turn food into energy and are key for overall health. There are two types of micronutrients:
- Vitamins: Examples include Vitamin A, B, C, D, E, and K.
- Minerals: Examples include iron, calcium, magnesium, zinc, and sodium.
Eat the Rainbow!
Every food has a unique profile of macronutrients and micronutrients, which is why it’s important to “eat the rainbow” and include a wide variety of foods in our diets. Stay tuned for more information on macronutrients and how they benefit our bodies!
Follow Sophie on Instagram @sophiedolan.rd and here on thepigbham.com for professional yet approachable guidance to enhance your quality of life through nourishing and enjoyable meals. You can find Sophie’s professional practice at www.sophiedolannutrition.com.
This article is for educational purposes only, not to be taken as medical advice. Please consult with your healthcare team. Sophie Dolan is a Registered Dietitian Nutritionist based in Birmingham, AL, dedicated to making healthy eating both delicious and accessible. With a passion for hearty, colorful salads and a belief that all foods can fit into a balanced diet, Sophie offers expert nutrition advice and tasty recipes to Birmingham shoppers. She specializes in gastrointestinal health and weight management, promoting sustainable eating habits and personalized nutrition.