5 Nutrition Basics Everyone Needs to Know

Updated November 2023

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Food can be pretty confusing. You are constantly hearing about all these diets and pills you can take to help you lose weight or be healthier. Some people swear by them, while others say they are dangerous and ineffective. How do you know what is true? Honestly, you might never be able to figure it out. Partially because there are so many opinions out there and partially because everyone has different things that work for them. 

Today, I want to talk about the simplest ideas that can be guidelines for you. I am not leaning towards a certain diet or anything; what I have listed below are simply different things you can focus on to make what you put in your body foods that will benefit your body. I know everyone needs a little guidance in the realm of nutrition, whether you are just starting to enter the fitness world or you are already a competing bodybuilder. Just know you are not alone in this constant struggle to find out what is right for YOU. 

So, what do you need to know? Let’s get started!

5 Nutrition Basics

How Do I Know What I Need to Be Eating?

Because everyone is so different, standard advice can only go so far. The best thing to do is to consult with a professional. I, myself, am a certified nutritionist. Many of us help people through online platforms, but there are also many nutritionists in your local gyms. For even more detailed analytics, you can visit a dietitian, whether is be through the hospital or a private business. I strongly recommend taking this step for anyone wanting to combat a disease or severe obesity.

Focus on the Good, Not the Bad

I’m sure you were raised to not eat too much junk food or drink too much soda. And that isn’t bad advice. But there is something about the human brain that reacts a lot better to yes than no. So, telling yourself to not eat bad food-telling yourself no-will lead you to give in a lot sooner than if you are telling yourself yes.

But how can you tell yourself yes when it comes to bad food? You need to turn it around and focus on the good food. Say yes to the good food and ignore what is bad for you altogether. If you have a craving for a donut, go for it. Think you deserve a pizza for dinner after a long day? That’s okay. Just make sure to get enough good food in you first.

If you have a list of all the nutritious foods you need to be eating every day, the odds are that by the time you finish eating them, you will be too full to even want that pizza. And you ended up avoiding the bad food without ever having to tell yourself no. It’s all about tricking your brain!

What is Considered Bad?

There is so much filling our grocery stores that have nothing but chemicals in them. And we continuously put these foods into our body because it has been normalized. I’m sure most of you already know what the list is, but I’m going to go ahead and paint the picture for you:

• Bakery foods (cakes, cookies, donuts, pies, sugary muffins, etc)

• Sugary drinks (soda, lemonades, fruit juices, etc.)

• Coffee with added sugars and creams

• Ice cream

• Alcohol

• Fried foods

• Fast food

• Candy and sweets

The Macronutrients

For those of you who are hitting the gym in addition to trying to improve your diet, macros are an important focus. The three macros are carbs, protein, and fats. Carbs give you energy, protein helps rebuild your muscles, and fats aid in essential body tasks such as metabolism and cell function.

You need to be getting a balance of these three in order to maximize your results from being in the gym. Some general recommendations are to eat as many grams of protein as pounds in your body. For example, if you weigh 145 pounds, then you should aim to eat 145 grams of protein every day. Another common goal is for the diet to consist of 45% carbs, 30% protein, and 25% fat.

An Apple a Day

You’ve probably heard the saying a million times and dismissed it, but it really does have some meaning behind it. While getting enough macros (macronutrients) is important, there are also micronutrients.

Micronutrients are vitamins, minerals, and water. These come most heavily in the form of fruits and vegetables. The government recommendation is to eat three servings of vegetables and two servings of fruits daily. This is a good starting point, but I personally believe that more is beneficial.

What I do every day is make sure that two of my meals are micronutrient-based. I will usually have a smoothie that I pack multiple fruits into, going beyond the two-serving recommendation. And then I also have a stirfry or salad or something that is vegetable-dense. This is the easiest way for me to consume what I need. And, lastly, variety is key. Eating the same fruits and vegetables every day means that you aren’t getting enough of every vitamin and mineral. So switch it up, both for your body and your taste buds!

I could continuously add to this list of tips but these are what I consider to be the most essential, especially if you are just starting to explore the nutrition realm. I know it can be confusing and overwhelming, but rest assured that you are not alone! I have a variety of other blog posts on this site to help you out, and more to come! If you follow what I have listed above, I promise you will feel more energetic and comfortable in your own skin!

DISCLAIMER: I am a certified nutritionist and the above information is my own knowledge. This information does not pertain to everyone, as all people are different. What I talk about in these blog posts is simply my opinion and education. Please make sure to care of your body and stay safe.