What Are Nutrients?

Nutrients are divided into two main categories:

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

Macronutrients and Their Role in Your Diet

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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.