Nutrition and Weight 411: Terms to Know and Facts to Learn

What is nutrition?

Nutrition is the act or process of nourishing or being nourished. The sum of the processes by which an animal or plant takes in and utilizes food substances.

What are the nutrition basics?

Food is energy. Think of it like the fuel you put in your gas tank. The quality of your nutrition impacts the quality of the energy in the body used to perform tasks.

Here are some important terms to know:

• Calories: A unit of energy derived from food or drinks.
• Six essential nutrients: vitamins, minerals, water (no calories) AND carbohydrates, fat, protein (calories).
• Macronutrients: macro = need large amounts for energy: carbs, fat, and protein.
• Micronutrients: micro = need small amounts for energy: vitamins and minerals.
• Energy balance: expanding the number of calories consumed to maintain body weight.

What is a macronutrient?

Carbohydrates, fat, and protein are micronutrients.

Carbohydrates are the body’s primary energy source. Carbs break down into glucose, also known as blood sugar, which fuels our brain and cells. There are two types of carbs, simple and complex. Simple carbohydrates (sugar, fruit, etc.) break down quickly and provide quick boosts of energy. Complex carbohydrates (fiber and starch) break down more slowly and provide a steadier release of energy.

Fat is the main energy source for the body at rest. It is the primary energy source in physical activity. The body stores some fat in and around vital organs to protect them. Body fat helps insulate from the cold. Dietary fat helps the body absorb vitamins. There are multiple kinds of fat that we consume, some better for our health than others. Examples include saturated fat (animal products), unsaturated fat (fish, avocados, nuts), trans fats (processed, fried foods).

Protein builds and repairs cells and tissues in the body, and is required for the structure, function, and regulation of tissues and organs. It is essential for maintaining the function of the immune system. Lean protein (fish, tofu, beans, chicken, turkey, lean beef, etc.) is low in fat and calories.

Does hydration matter?

YES! Water is critical for life and is the healthiest option for hydration for people with access to safe drinking water. Hydration can come from other fluid sources including tea, coffee, juice, milk, or water-dense fruits and vegetables.

Hydration facilitates key functions in the body including:

• Carrying nutrients and oxygen to cells
• Normalizing blood pressure
• Protecting organs, tissues, and joints
• Regulating body temperature
• Aiding digestion
• Flushing bacteria from the bladder

Hydration helps maintain healthy weight because the body often confuses hunger and thirst signals.

The National Academy of Medicine recommends that women ages 19 and up consume at least 9 cups of fluid daily. Men ages 19 and up should consume at least 13 cups of fluid daily. For adolescent girls and boys, the recommended fluid range is between 7 and 11 cups daily.

How do calories impact energy balance?

Energy consumed (food/hydration intake) equals energy expended (at rest, living life, or via physical activity). If you consume MORE energy than you expend, that will cause weight gain. If you consume LESS energy than you expend, that will cause weight loss. The quality of the nutrition consumed does matter.

What are the recommended nutrition and weight for optimal health?

Nutrition is a key factor in weight management. A balanced diet comprised of a range of whole fruits and vegetables along with whole grains, lean sources of protein, and limited added fat, sugar, and sodium is considered optimal.

A healthy weight range is currently defined by the Body Mass Index (BMI) by dividing weight by the square of height. There are BMI calculators available online, but here are some preliminary guidelines for adults:

• Underweight: below 18.5 BMI
• Normal weight: between 18.5 and 24.9 BMI
• Overweight: between 25 and 29.9 BMI
• Obesity: at or greater than 30 BMI

 

Facts about the weight status and nutrition of adolescents and adults in the United States:

According to the Department of Health and Human Services,

• 1 in 10 American kids ages 2 to 17 don’t consume ANY fruits or vegetables daily
• Only 1 in 10 U.S. adults eat the recommended number of fruits or vegetables each day

The CDC says,

• 22.2 percent of U.S. adolescents ages 12 to 19 live with obesity.
• 41.9 percent of U.S. adults ages 20 and older live with obesity.

Overweight or obesity may increase risks for many health conditions, including

• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Some cancers
• Kidney disease
• Fertility issues
• Mental health issues, and more

 

What other factors influence weight and nutrition?

Nutrition and weight are influenced by outside factors that include:

• Individual lifestyle factors
• Social and community networks
• Socioeconomic, cultural, and environmental conditions
  • E.g. access to healthy food, access to health education resources.
  • Young people from low socioeconomic backgrounds are more likely to have obesity.

Check out our article on the Social Determinants of Health for more information. 

 

What does a healthy plate look like?

MyPlate was created by the US Department of Agriculture in 2011, to replace the Food Guide Pyramid. It provides a simple visual guide for a balanced diet from all major food groups. Here are the suggestions: 

• Fruits and veggies = half of the plate. Emphasize whole fruits and a variety of vegetables.
• Grains = 1/3 of the plate. ½ of the grains should be whole grain.
• Protein = 1/5 of the plate. Lean sources are preferred.
• Dairy = 3 cups daily for ages. Low fat or no-fat dairy alternatives are recommended.

 

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