Chapter 13 – Nutrition
Posted on 18. Mar, 2010 by Becky in UVU Online Curriculum
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The first thing you need to know about nutrition is that it doesn’t have to be intimidating.
On this page we will take you through some basic nutritional information and procedures on how to incorporate healthy eating into your life. |
Don’t try and understand it all!
People may see all the new research about every single little nutrient and vitamin and miracle pill that comes along and wonder how they can ever understand it all. Don’t even try because you really don’t need to know it all.
Step 1 – Understand the basics of nutrition
There are three major nutrients that you eat every day. This table will show you what they are, how many calories are in one gram of each, what their primary function in the body is and what foods they are found in.
| Nutrient | Cal/gram | Function | Foods Found In |
| Protein | 4 |
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Eggs, meats, fish, beans, dairy products, soy. |
| Carbohydrates | 4 |
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Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it. |
| Fat | 9 |
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All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food. |
Water:
Water is not often thought of as a nutrient but it is essential to all bodily functions and processes. Without water you would die. It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber:
| Fiber is an essential part of your diet. It is an indigestible component of many natural-state carbohydrate foods such as grains. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating. |  |
Step 2 – USE the basics of nutrition
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits. Here are some pointers to help guide you.
1. Every meal divide your plate into thirds. Two of the thirds should be a carbohydrate source, e.g. rice or potatoes and one third should be a protein source, e.g. meat or fish. Don’t worry about getting enough fat. That is rarely a problem.
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2. Eat foods that are unprocessed as much as possible. When foods are processed they lose nutritional value. Eating foods close to their natural state will give you the most benefits. Try to stay away from junk food. You know what constitutes junk food. Reducing the amount that you eat will have a huge impact on your health and well-being. |
3. Limit your eating of refined foods that have fat, salt and sugar in them. You don’t have to give them up completely, just eat them in moderation.
4. Eat small, frequent meals throughout the day and drink plenty of water.
| 5. Breakfast should be your largest meal of the day. This gives your body the whole day to burn those calories. Dinner should be the smallest meal. Eating large amounts at night invariably leads to fat gain as your body doesn’t have time to burn the calories before shutting down for the night. Eating then going to sleep is how sumo wrestlers attain their great size! |  |
6. Eat protein. This is not to recommend that you go and eat a steak everyday but be aware of your protein intake. Your muscles live on protein and muscles are where the majority of your calories are burned. Eating lean protein every day supports your muscle tissue, especially when exercising.
Conclusion:
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Most people intuitively know what constitutes good nutrition, they just fail to practice it in their everyday lives. Making an effort and planning meals ahead of time will pay off with better health and longer life. |
Aerobic Mom Newsletter!
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Kjera Nunez Rigotti
26. Sep, 2010
I love how you brake this down so simply, and tell us we don’t need to know everything about every nutrient. The idea to divide your plate in thirds, having two-thirds carbohydrates and one third protein is great. I agree that most people know basically what good nutrition is, they just don’t live it. It is so much easier to go bye McDonalds on the way home than to plan and spend the time making meals. I know many people who are so used to having fast food, that they don’t even like homemade food. It leaves them still craving the cheeseburger.
Becky
27. Sep, 2010
Great points–eating nutritiously is so much more satisfying but it does take a while to change our tastes. Making small changes consistently will make a HUGE difference in the long run! After a while, that cheeseburger isn’t even appetizing!
Teresa
26. Sep, 2010
I really like the suggestions given in this chapter. It is a relief to know that we don’t have to stay away form carbs just to eat them in moderation. One of my goals now is to make time to eat breakfast and … to drink more water, not coke!
Becky
27. Sep, 2010
I think the most important thing about carbs is to try to keep them as “nutrient-packed” as possible. Learning to enjoy whole grains that offer so much nutrition will make us healthier and feeling better. It’s nice for us bread–lovers to know that carbs are not the enemy! (But coke might be…:)) No worries–I am a sucker for an occasional Diet Coke myself. Nobody’s perfect!
Alicia Washburn
07. Oct, 2010
I grew up thinking that the dinner needs to be the biggest meal of the day, but if I think a little bet what the article said about that we don’t burn calories during sleep hours, then.-Why we need more food?
After I read this information, I want to change my customs, and I will start eating better breakfast, and reduce the portion of my dinner meals.
This is a great article! Thank you.
Becky
08. Oct, 2010
I know I am lost without a substantial breakfast. When I start the day feeling full I can go about my day without thinking about what I’m going to eat next because I am already satisfied. Eating more in the beginning of my day keeps my diet stable and gives me the energy I need when I need it–during the day! Thanks for your comments Alicia!
Tara Levi
20. Oct, 2010
I love being healthy and I love the way it makes me feel. Except right now, I am such a crazy busy student, I feel like I don’t have the time to eat healthy and I find myself eating out more than I should, or just going hungry. Which I know is sooo bad for me! :/ do you have any tips on healthy snacks or easy meals? My thing is like, I just forget to eat during the day and then suddenly it’s midnight and I’m starving! What can I do to prevent this? I know it’s way unhealthy and I try my best to do active things.
Becky
20. Oct, 2010
I hear you! This is a challenge as a mom too! One of the WORST things we can do is be inconsistent…starving ourselves all day and then pigging out at night. It leads to unhealthy cycles of out-of-control eating, feeling lousy, bad nutrition choices, etc.
One trick that has worked for me is to take one day of the week (usually Saturday) to do my shopping and stock up on lots of nutritious snacks (mostly fruits & veggies). Then I take the time right when I bring them home to prepare them in a way that they will be easy to grab through the week when I’m too busy to putz around chopping carrot sticks. Then all week, my healthy food is as convenient and the junky stuff and I feel great and eat so well!
When you have a crazy day ahead of you, take just a minute the night before and look at your schedule. Carve out the time when you will make time to eat and even choose ahead of time what you will eat. Then when you’re in that busy busy mode, you don’t have to think about what to eat, it’s right there in your planner and maybe even stashed in your backpack. If you have to, bring a series of small snacks instead of taking the time for a real meal. You’ll still get the energy when you need it—to get you through your day—not to sleep on all night.
Good luck!
Diana Smith
14. Nov, 2010
I really liked reading this as well. I recently found out I have gall stones and so I need to limit my intake of fats. This has been really hard because fat is in everything!! I am now trying to enjoy more vegetables and drink more water. Sometimes, my body tells me that it is hungry, but I will take a glass of water and that will satisfy my cravings. I was depriving my body of water which is so important to drink daily. I also agree when you say to eat small frequent meals throughout the day. I notice when I eat 3 large meals, my body doesn’t feel as energized, but when I have small HEALTHY snacks, I have more energy and I am much more happier. When you think of eating food that is close to their natural state, it kind of puts it into a new perspective for me because thinking of candy and cheese that is processed isn’t very satisfying. I feel when I eat those things, my energy runs out fast!!
Maria Torres
18. Nov, 2010
All this information is helpful to follow and be healthy. I’ am always super busy at work and school and sometimes I ended up eating dinner around 9 p.m.. I began noticing I would wake up with heartburn in the mornings or even in the middle of the night . It was horrible having the heart burn at night and not being able to sleep. I began eating dinner around 5 p.m. to give my body time to burn the calories and I also reduced how much I ate. Right now it has been more then three months that I haven’t gotten heartburn.
Jessie Ampuero
04. Dec, 2010
Very important information you have in this article. Its helpful to me because even though I know some of this stuff, I don’t pay attention to it when I eat, however after reading your article I became more awarded of what really is better for me, and how important it is to eat healthy, and the benefits of it. I agree with and think Its a great idea to plan meals ahead and leave them ready. It works best for me.
Noel Seegrist
10. Dec, 2010
I’ve been trying to eat healthier so the information in this article was all good for me! The biggest thing I struggle with is not eating late at night. It seems I have terrible habits of eating the most and least healthy just before I go to bed. Any tips?
Becky
10. Dec, 2010
Late night eating is a tough habit to break, so break it now while you’re still young! Something that helps me is drinking lots of water at night, helps me to feel full. I also am a big proponent of eating a filling and healthy breakfast. When I start to feel munchy late at night, I remind myself of how satisfying my breakfast will taste when I wake up hungry and ready to refuel, not feeling bloated with a late-night munchies hangover.
Hope those tips help!
Jerri
28. Jan, 2011
This is so great! Like you said we all know that we need to eat better and more balanced. I love that you took the time to answer Tara Levi’s questions. I have that same problem too. I have heard that some people with busy schedules prepare all the dinner meals for the week on Saturday and just pull them out during the week for their families. The idea of preping healthy snacks and having them packaged to take and run is excellent!!!
Amanda Barlow
01. Feb, 2011
Water is important for a person’s nutrition and I have also seen other great uses that water can do for your health. I have been told that whenever I have aching muscles to drink water & that it waters down your muscles so that it helps them to relax. It is also great for cleaning out your body’s systems too by helping to remove any toxins that your body is trying to fight off.
I love the idea of cutting your meals into thirds to make sure you are eating a balanced diet. Most of the time I wonder if I am either eating too much, not enough, or eating too much of one food group.
Jen Meeks
03. Feb, 2011
Ok so I first have to say that I LOVE your picture that you have next the fiber, it’s SOO true
! Next, I’m taking Physiology right now and I am AMAZED at how the body works. I’m not an expert at all on how our foods are broken down and stored, but being in that class has given me a greater knowledge of actually WHY our bodies need Proteins, Carbohydrates and ESPECIALLY water. It really all comes down to the chemistry of our bodies at the cellular level. It makes me understand why our body feels so bad after we eat unhealthy, because the body couldn’t use any of the chemicals that we ate and is still lacking on the nutrients it needs.
Michelle
17. Mar, 2011
Nutrition is something that will always invoke questions for me. When reading this I picked up a lot of good information, but sometimes I find it hard to fit those things into my own life. I have a little bit different frame of mind when it comes to nutrition though, maybe that is what I need to change.
I usually have a good breakfast and then a smaller lunch and a good dinner. I find it hard to try to eat small meals all day, with work and such. I do snack between meals tho, mostly healthy snacks, is that the same idea? Also i struggle eating protein. If i have chicken, broccoli and rice for dinner I will eat everything and not finish the chicken, its weird but i have no idea why i do that, any tips? thanks!
Becky
17. Mar, 2011
Michelle,
I think it sounds like you are doing pretty good. If meat is not your favorite, try to incorporate other good sources of protein into your diet, like soybeans, any legumes, brown rice, peanut butter, almonds, eggs, and dairy.
I am also a 3 meal-a-day kind of gal and it has served me well through the years. I find that I just do not have time to worry about fixing small, frequent meals and I prefer to take the time to plan 3 bigger, well-balanced meals than try to monitor how much and how well I’m eating with so many snacks and small meals a day. Sounds like you are mindful of your nutrition, and that’s a huge step in the right direction.
Kelley Harper
05. Apr, 2011
I definitely need to do better at eating well rounded meals. I eat too many carbs, not enough protein or fiber.
Ariel Nelson
18. Apr, 2011
I try to balance my diet as much as possible, and people keep telling me how healthy beans are, but I really do NOT like them at all. There are also a lot of other vegetables I do not like to eat. Is there a way I can still get all of the nutrients found in those kind of vegetables (and beans) without actually having to eat them?!
Danielle Pringle
20. Apr, 2011
I like how simple this articles makes nutrition. I believe that there is no food that is really bad for you, its just how much of it you eat. Limiting the so called junk food is crucial for me and my body so I make it a point to pack only nutrient filled snacks for school and work. I cut up my celery, carrots, and cauliflower when I purchase them and keep them sitting in water filled container in my fridge (to maintain their crispness). I rarely eat full meals throughout the day though, I’m a major snacker and hate eating full on meals. From this article I realized a couple weaknesses of mine- I never, ever eat a big breakfast- I just grab a yogurt and apple to eat in the earlier hours of my day and call it good. Second, I highly enjoy eating a bowl of cereal at night before bed- which is not the best habit to have. It might be beneficial for my health to ease up on snacks throughout the day and eat a whole meal and to stay away from the cereal aisle while doing my grocery shopping!
Tabs Leiataua
20. Apr, 2011
Just recently I’ve been looking at the nutrition labels on the things I’ve been eating-not good. I can say I am one most unhealthiest people in the world! I’ve been eating tons of junks since I moved from home. No matter how much I tried to work out, I never would get smaller. I stayed the same…I realized its time to work on my nutrition!
Becky
20. Apr, 2011
Reading nutrition labels is such an important habit to get into. Once you know what you’re eating, you’re ready to start making better choices.
The truth is, if you are trying to lose weight, it will be virtually impossible until you address nutrition as well as exercise. Once you can get a handle on eating well and cutting down on calories, you will really see results. Keep at it & don’t give up. Every day is a new start.
Rose Grzybowski
21. Apr, 2011
This chapter was kept really simple, but I think it’s important that people know eating better doesn’t have to be complex. If you over think it then you can become stressed and gain weight. I also think its okay to eat what you want, as long as you are doing it in smaller portions and are aware of everything you are putting into your body.
brenda contreras
21. Apr, 2011
I like how you have a toilet paper roll by the fiber paragraph. I know that I never have time to eat and I hardly drink water. I struggle with my nutriton and I know that contributes to my IBS problem and lucky to go twice a month. Nutrition is like fueling your tank with gas, if you dont fill up your tummy, your body wont run. If that makes sense. Its definetly something I need to start working on.
I know that breakfast is the most important meal of the day but didnt know that it should be the biggest but it makes sense.
anahastings29@gmail.com
15. Jul, 2011
I found the article very helpful because it was simple and easy to understand. I like that it explains the importance of consuming protein. If protein is the body’s main structural nutrient then I need to include more protein in my diet. Moderation and balance seems to be the best way to have a healthy diet. Overall it was a great article but I wish there was more information about sources and importance of good fats (such as fish, nuts, avocados).
Maira Bardales
16. Jul, 2011
I didn’t know that breakfast should be the biggest meal of the day, but it makes so much sense, If your full and satisfied your not thinking about food the whole day and you have energy for the day.
Adriana Bardales
16. Jul, 2011
I really like this site. It is very helpful. I love how you can create you daily meal plans and see what you are not getting enough of. I think that this site is a great tool for everyone!
Adriana Bardales
16. Jul, 2011
This article was easy to follow and very helpful. I really liked it! I know that nutrition is where I need to improve the most.
@Li
16. Jul, 2011
I’ve had the terrible habit of eating snacks right before bed, after reading that comment about the sumo wrestlers–I’ve stopped eating right before bed. I’m exited to keep dividing my plates into thirds that’s a great tip! thanks becky!
Taylor Adams
29. Nov, 2011
I was wondering.. if it was so simple to get these main nutrients from food, why are there so many people who substitute food with pills? is that a better way to recieve the proper amount of the nutrients or would that be abuse of medication. In my opinion, we are relying to much on pharmacys in our societies.
Jerri Kolb
06. Dec, 2011
Amen! I am the worst at planning ahead these days. With just a bit of planning we could make sensible choices and avoid the extra expense in $$$ as well as calories.
This semester I have been going to the anatomy open lab 10pm-12am and staying on campus all day. The bad part is getting home after midnite and eating dinner, and of course when you are starving you eat all the wrong things. I think I have gained about 10 lbs.
I plan to change this up right now!! Thanks!
Cathi Penrod
10. Dec, 2011
Stress does CRAZY things to your body!! For me, I COMPLETELY lose my appetite, and I almost have to force myself to eat. I know the importance of eating a well balanced meal, but rarely do I do so. I make sure that my children are doing so, but I can’t seem to do it for myself! AS a result, my health has deteriorated, and if I don’t make changes, I will possibly suffer long term affects, so I plan on following the recommendations listen above and really using them to not only nourish my body, but to nourish my mind as well!!
Becky
10. Dec, 2011
I am so glad that you are committed to nourishing your body and mind. They really do go hand in hand, a healthy soul, a healthy whole, needs both. I wish you the best!