Nutrition Basics for Beginners Cheatsheet
What is Nutrition?
- The process of consuming and utilizing food for energy, growth, and maintenance
- Provides essential nutrients required by the body for overall health
Essential Nutrients
- Carbohydrates: Main energy source; found in grains, fruits, vegetables
- Proteins: Build and repair tissues; found in meat, dairy, beans, nuts
- Fats: Support hormone function and energy storage; found in oils, nuts, avocados
- Vitamins: Support immune function and metabolism; found in fruits, vegetables, supplements
- Minerals: Important for bone health, nerve function; found in dairy, leafy greens, nuts
- Water: Vital for hydration, temperature regulation, and digestion
Principles of a Balanced Diet
- Include a variety of food groups daily
- Prioritize whole, minimally processed foods
- Balance macronutrients (carbs, protein, fat) according to activity level
- Limit added sugars, excessive salt, and unhealthy fats
- Control portion sizes to maintain healthy weight
Basic Meal Planning Tips
- Aim for 3 balanced meals and 1–2 healthy snacks per day
- Incorporate colorful fruits and vegetables at every meal
- Choose whole grains over refined grains
- Include lean protein sources in meals
- Stay hydrated with water throughout the day
Common Nutrition Myths
- Carbs are bad — Carbs are essential energy sources
- Fats make you fat — Healthy fats are necessary for health
- Skipping meals aids weight loss — Regular meals support metabolism
Tips for Beginners
- Start with small, manageable changes
- Plan meals ahead to avoid unhealthy choices
- Read nutrition labels to understand ingredients
- Consult a registered dietitian for personalized advice