5 Things You Need to Know About Nutrition

1. The Pyramid of Health

The first lesson in nutrition 101 is the food guide pyramid. Reorganized in 2005, the U.S. Department of Agriculture (USDA) has designed the food guide pyramid as a reference source for healthy eating. If you include the daily recommendations of foods as provided on the pyramid, you ensure a healthy intake of protein, fat, carbohydrates, vitamins and minerals as well as water. For those concerned about nutrition, a study of the food guide pyramid is a must.

2. Cutting the Carbohydrate Myth

Carbs have gotten a bad rap these days, but they are an essential part of basic nutrition, as they are our number one energy source. The biggest misconception is that all carbs are bad, when in reality, it is carbohydrates found in starchy foods, such as pasta and potatoes, as well as highly processed carbs, such as candy and snack foods which do the body harm. Generally, between 45 and 65 percent of your daily calorie intake should come from healthy carbs found in grains, beans, fruits and vegetables.

3. Protein for a Powerful You

Proteins are made up of essential amino acids and are used to build, maintain and repair the body's tissues. They also help keep your immune system strong and help to regulate hormones. Protein gets lots of attention when it comes to dieting and exercise, some claiming that protein should be reduced, other saying it should be increased. The fact behind both theories is that protein, when combined with exercise, helps the body pack on muscle. To determine the minimum amount of protein in grams needed to meet your basic nutritional requirements, simply multiply your body weight in pounds by .36.

4. When Fats Turn Good

Contrary to popular belief, fat is not always a bad thing. While it is recommended that adults get about 25 percent of their calories from fat, it is the choice of fat that is most important. Trans fat and saturated fat, most commonly found in snack foods and highly processed foods, can increase the risk of heart disease and other medical problems. On the contrary, healthy fats, such as those found in avocados, coconuts, fish, nuts and unprocessed oils can actually improve digestion, heart function, skin, hair, nails and more. Additionally, a bit of healthy fat in your diet can help to curb hunger and cravings.

5. Vitamins, Minerals and Water

Vitamin and mineral supplements tend to be all the rage, and while that is not necessarily a bad thing, a well rounded diet as suggested by the food guide pyramid should offer you all of the requirements you need. Additionally, it is important not to forget water, another basic lesson in nutrition 101. Nerve impulses which allow you to control your body travel as currents through the water in your body. Additionally, water is an essential part of digestion, elimination and detoxification, therefore getting your recommended 8 cups a day will help you think and feel better