What Are Nutrients?

 

Nutrients are divided into two main categories:

• Macronutrients – Required in large amounts for energy and body function. These include carbohydrates, proteins, and fats.
• Micronutrients – Needed in smaller amounts but are equally crucial, including vitamins and minerals.

Macronutrients and Their Role in Your Diet

Carbohydrates: The Body’s Primary Energy Source

Found in foods like grains, fruits, vegetables, and legumes, carbohydrates provide glucose, which the body uses for energy.

Examples of Cooking:

Whole grains like quinoa, brown rice, or oats for a hearty base.

Sweet potatoes or squash roasted with olive oil and spices.

Proteins: Building and Repairing Tissues

Proteins are essential for muscle repair, enzyme production, and immune support. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins.

Examples of Cooking:

Grilled chicken or salmon with a side of steamed broccoli.

Lentil soups or chickpea stews for plant-based protein options.

Fats: Energy Storage and Cell Function

Healthy fats support brain health, hormone production, and cell structure. Look for unsaturated fats in nuts, seeds, avocados, and fish.

Examples of Cooking:

Drizzle extra virgin olive oil over salads or roasted vegetables.
Add slices of avocado to sandwiches or breakfast bowls.

Micronutrients: The Small but Mighty Players

Vitamins 

Vital for energy production, immune function, and overall health.

Key Sources:

Vitamin C from citrus fruits, bell peppers, and strawberries.
Vitamin A from carrots, sweet potatoes, and spinach.
B vitamins from whole grains, eggs, and dairy.

Minerals

Crucial for bone health, oxygen transport, and nerve function.

Key Sources:

Calcium from dairy, almonds, and kale.
Iron from red meat, lentils, and tofu.
Magnesium from nuts, seeds, and leafy greens.

Incorporating Nutrients into Everyday Meals

To ensure your meals are nutrient-dense, follow these tips:

Aim for Variety: Include a range of colours on your plate. 

This often indicates a variety of nutrients.
Choose Whole Foods: Opt for minimally processed ingredients for maximum nutrient retention.
Balance Your Plate: Include a combination of carbs, proteins, and fats in every meal.

Example Meal:A quinoa salad with mixed greens, cherry tomatoes, grilled chicken, and a lemon-tahini dressing. This meal combines complex carbohydrates, lean protein, healthy fats, and a mix of vitamins and minerals.

How Nutrient Deficiency Affects Health

Lack of proper nutrients can lead to health issues such as fatigue, weakened immunity, and poor skin health. 

For example:

• Iron deficiency may cause anaemia.
• Vitamin D deficiency can lead to weakened bones.
• Lack of fibre may result in digestive problems.

Including a wide range of nutrient-dense foods ensures you meet your body’s needs and stay energised throughout the day.

Cooking Tips to Preserve Nutrients

Use Gentle Cooking Methods: Steaming, baking, or sautéing can help retain nutrients better than boiling.

Minimise Processing: Choose whole fruits over juices and fresh vegetables over canned options.
Store Properly: Keep fresh produce refrigerated and use it promptly to avoid nutrient loss.