What it Means to Have Good Nutrition
Be honest. How often did you think about nutrition when you were on active duty?
If you’re like my stepdad, a retired USCG Captain, you’d give me a very blunt, “Never.” While he was underway, he got 3 square meals a day without any real opportunity for seconds and little chances to snack. He attributes this lack of having to think about food as a contributing factor to the 30 pounds he gained shortly after he retired. His wellness journey began with learning what it means to have good nutrition.
Now, there are a lot of strong opinions out there about what you should eat, when you should eat, and how you should eat it. There are experts who believe everyone should be vegan. Others say carnivore is the only way to go. Some experts praise the benefits of intermittent fasting and yet others say eat whenever you want. There are experts who push raw diets and some who think you should cook everything.
Every single expert believes their approach is the only way to have good nutrition. It can get very confusing very quickly.
The truth is, good nutrition isn’t a diet. It’s being mindful about what you eat so you ensure your body gets the nutrients it needs for optimal health.
Think about it. The foods we eat provide the building blocks our bodies need to survive, function, create energy, move, build and repair muscle, and more.
So, what are the nutrients you need to consume for optimal health?
Well, they’re divided into two main categories: macronutrients and micronutrients. Let’s take a closer look at them below.
4 Essential Macronutrients for Good Nutrition
The United States Department of Agriculture (USDA) defines macronutrients as nutrients our bodies need in our large quantities. These nutrients are carbohydrates, protein, fat, and water.
Yes, contrary to fad diets, our bodies need carbs and fat to be healthy. Keep reading to find out why.
Carbohydrates
Carbohydrates provide our bodies with glucose. Glucose is a sugar that’s converted into energy to support every bodily function, especially during physical activity. For this reason, carbs are the body’s main fuel source.
Now, not all carbs are created equal. Try to limit foods with added sugars and refined grains. These include cookies, soda, and candy. Why? They’re high in calories and low in micronutrient density.
Choose whole grains like wheat bread, rye, barley, and quinoa over white bread and donuts. Also, diversify your carbs. Fruits, vegetables, and potatoes are also great sources of healthy, complex carbs. Plus, they’re rich in other essential micronutrients.
Protein
Proteins are made up of amino acids. Our bodies need these chemical compounds to build and repair muscle and bone tissue as well as make hormones and other enzymes. They also provide fuel and carry oxygen throughout our bodies.
The best sources of protein include fish, poultry, lean beef, pork, tofu, eggs, and dairy products. Nuts, seeds, legumes, and grains also contain small amounts of protein.
Fat
Fat is high in energy and helps our bodies absorb essential micronutrients like vitamins A, D, and E. These are fat-soluble which means they can only be absorbed with the help of fats. Fat is also essential for proper brain function. In fact, 70% of our brain is made up of fat. That's why we need to make sure we consume enough healthy fats, especially omega 3-fatty acids.
There are 4 types of fat found in food. They are monounsaturated, polyunsaturated, saturated, and trans fats.
The “good” fats are monounsaturated and polyunsaturated fats. They help support healthy cholesterol levels and build cell membranes and nerves. Monounsaturated fats are found in plants like olive oil, avocados, and nuts. Polyunsaturated fats include omega-3 fatty acids and are found in fatty fish like salmon and some nuts.
Saturated fats are “neutral” when consumed in moderation. Consuming too many has been linked to an increased risk of heart disease and higher LDL cholesterol levels. Saturated fats are found in butter, red meat, and dairy.
Trans fats are the “bad” fats. They are not naturally occurring fats. They’re actually the byproduct of a process called hydrogenation. They have no known health benefits which is why they’ve been banned in the United States since 2020. However, manufacturers can label foods as “trans-fat-free” if they contain less than .5 grams of trans fats per serving. You can avoid trans fats by limiting the amount of pre-packaged foods you eat.
Water
Our bodies are mostly water (roughly 60%) and it plays a role in every bodily function. It’s especially critical in protecting the spinal cord, removing waste through urination, cooling us down through sweat, regulating body temperature, and lubricating our joints. That’s why getting enough water every day is important. It also helps prevent dehydration. Dehydration can cause mental haziness, mood changes, constipation, kidney stones, and cause us to overheat.
The scary part? Almost all Americans (75%) suffer from chronic dehydration. And our chances of becoming dehydrated greatly increase if we live in hot climates, increase our physical activity, or are sick.
We need at least 8 glasses of water a day. A good rule of thumb is to try to drink it throughout the day. By the time you feel thirsty, you’re already dehydrated.
5 Micronutrients for Good Nutrition
Micronutrients are ones our bodies need but in much smaller quantities than macronutrients. They consist of vitamins and minerals.
Researchers at Oregon State University recently reviewed data on micronutrient deficiencies in the US. They found Americans are deficient in several important micronutrients. The micronutrients with the biggest deficiencies are potassium, Vitamin D, choline, Vitamin E, and Vitamin K.
Let’s take a closer look at the data, why these nutrients matter, and natural sources of them.
Potassium
All Americans (100%) do not consume adequate amounts of potassium.
Potassium is a mineral our bodies use in nearly everything they do. It plays a crucial role in proper kidney and heart function, muscle contraction, and nerve transmission.
Natural sources of potassium include bananas, dried fruits, acorn squash, potatoes, spinach, lentils, and meat.
Vitamin D
Almost all (94.5%) of Americans are deficient in Vitamin D.
Vitamin D helps our bodies absorb calcium. But it does more than support bone health. Our bodies also need vitamin D for muscle contraction and nerve transmission. Vitamin D also supports healthy immune function.
Our bodies actually make vitamin D when our bare skin is exposed to sunlight. So, the best source of vitamin D is to spend about 30 minutes outside in the sun every day. When that isn’t possible, you can get vitamin D from other sources.
Other sources of vitamin D include fortified dairy products and cereal as well as beef liver and egg yolks.
Choline
Almost all (91.7%) of Americans are deficient in choline.
Choline is a nutrient our brains and nervous systems need to regulate memory, mood, and muscle control. Our livers produce small amounts of choline but most of it comes from the foods we eat.
Natural sources of choline include meat, eggs, potatoes, and cruciferous vegetables like broccoli and brussels sprouts.
Vitamin E
Nearly all (88.5%) of Americans are deficient in Vitamin E.
Vitamin E is a fat-soluble vitamin that acts as an antioxidant. Antioxidants protect our cells from damage caused by free radicals. Our bodies also need vitamin E to support immune health and keep our blood flowing properly.
Natural sources of vitamin E include nuts, seeds, and some leafy green vegetables like spinach.
Vitamin K
Over half (66.9%) of Americans are deficient in Vitamin K.
Vitamin K is used to make various proteins that our bodies use for blood clotting and building healthy bones.
Natural sources of vitamin K include green leafy vegetables like spinach, blueberries, figs, meat, cheese, and eggs.
Want to up your nutrition game?
Join the Nutrition Activity Group in the Team RWB Member App and connect with service members from all branches and eras. They share recipes, tips and information. They also provide support as you work to achieve your fitness goals.
