Nutrition is a very important concept to understand and not only for those looking to lose weight or go on a diet. Everyone that wants to be healthy needs to understand the difference between good and bad fats, between simple and complex carbs and between healthy and unhealthy foods. Good nutrition can help you live a healthier, more productive and fun filled life by giving you the energy you need to accomplish your goals.

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Macronutrients

Nutrients are broken up into two main groups: macronutrients and micronutrients. Macronutrients are the ones that you need in large quantities: fats, carbohydrates and protein. You get your daily energy needs from macronutrients. Though a calorie you eat from a piece of fruit and piece of pizza will give you the same amount of energy, calories from good and bad foods have different effects on the body which is why you need to maximize your intake of the good ones.

Fats

Dietary fat gets a bad reputation because of its name (fat). People assume that because they're eating fat, they'll get fat. This, however, isn't the way it works. Fat doesn't make you fat, excess calories make you fat.

Fat can be split into three main groups: saturated, unsaturated and trans fatty acids. Saturated fats come from animals sources and are usually labeled as 'bad fats' because of their effects on the body, mainly increasing levels of bad (LDL) cholesterol. Sources include dairy products, meat and eggs.

Unsaturated fats come mainly from vegetable sources and generally have a positive effect on your body which is why they're known as 'good fats'. They raise levels of good (HDL) cholesterol and certain types can protect against heart disease. Sources include vegetable oils (olive and canola are among the best), nuts and fish.

If saturated fats are the 'bad fats' then trans fatty acids are the 'very bad fats'. These fats are found in any food that contains partially or hydrogenated vegetable oil and is a way that manufacturers can increase shelf life and improve flavor. Unfortunately that comes at a high cost of decreased nutritional value. Trans fatty acids have been shown to lower levels of HDL cholesterol (the good kind) while at the same time raising levels of LDL cholesterol (the bad kind). Any food that contains partially hydrogenated vegetable oil or hydrogenated vegetable oil contains trans fat and should be avoided.

How much fat should I eat each day?

Carbohydrates

Carbohydrates are the body's main source of energy. Greatly reducing or even eliminating your intake of carbs as some diets suggest will severely decrease your energy levels which will make it difficult to increase your physical activity levels and even function properly throughout the day. The trick is eating healthy carbs while eliminating the unhealthy ones.

Like fats, carbs have also gotten a bad reputation over the years. Fortunately for carb lovers, not all carbs are the same. Carbohydrates can be split into two main groups: simple and complex. Simple carbs are the ones you should stay away from. The problem with simple carbs is that they're digested very quickly which will leave you hungry and wanting more thereby increasing your calorie intake. These foods are packed with sugars but contain little in the way of any other nutrients, they're empty calories. Sources include soda, fruit juices, potato chips, pastries, sports drinks and candy. Simple carbs should be reserved to during and after a hard workout.

Complex carbs are the ones you should be eating more of. These carbs around found in 100% whole wheat flour (bread and pasta), brown rice and vegetables. These foods are also high in vitamins, minerals and fiber which can lower cholesterol levels and prevent certain types of cancer. Foods that are high in complex carbs are digested a lot slower than simple carbs which means you'll get a much more stable release of energy. This will help you cut down on your calorie intake and help you avoid sugar crashes.

How many carbs should I eat each day?

Proteins

Proteins are used as the construction materials for all body tissue. Protein is used to repair muscle tissue after a hard workout which is why you not only need an adequate amount, but also the right kind.

Protein is also broken into two main categories: complete and incomplete. Proteins are made of amino acids. Some amino acids the body can make and others it cannot. The ones that it can make are non-essential because we don't need to eat them (since our body can make them). The ones that the body cannot make are called essential because we must get them through our diet. To build or repair tissue (including muscle) the body needs all of the essential amino acids. Read complete vs incomplete proteins.

A complete protein is one that contains all the essential amino acids. These come mainly from animal sources which makes it a bit tricky if you're trying to stay away from saturated fats. Sources include meat, dairy products, eggs and protein supplements. Sources which are low in saturated fat are low fat dairy products, chicken, lean cuts of beef, fish, egg whites, soy and protein supplements.

An incomplete protein is one that is lacking in one of the essential amino acids. These proteins are mainly found in non-animal sources such as bread, rice, beans, nuts and vegetables. So can you build muscle if you eat incomplete proteins? Yes, as long as you combine incomplete proteins so that you're eating all of the essential amino acids throughout the day (eat a wide variety of foods).

How much protein do I need to eat each day?

Energy Balance

Whether you're looking to lose, gain or maintain your weight, energy balance is important to you. Regardless of what the latest diet craze says, the only thing that will dictate whether or not your weight changes is the amount of calories you eat versus the amount of calories you burn, your energy balance.

If you want to lose weight, burn more calories than you take in. You can do this by either increasing your physical activity level, eating less, or a combination of both. Gaining weight requires you eat more than you burn and combining that with a solid strength training routine. Strength training will help you put on muscle rather than just becoming fat. If you simply want to maintain your weight, eat the same amount of calories that you burn.

Micronutrients

While macronutrients are the substances you need large quantities of, micronutrients are the ones you need small amounts of. They include vitamins and minerals. These nutrients don't give you energy but instead help facilitate functions within the body. Without micronutrients, you wouldn't be able to utilize the calories you take in or function properly. This is why it's crucial that you eat a wide variety of foods to include whole wheats, fruits and vegetables. These foods are very high in nutrients. Taking a multivitamin can also help plug any holes in your diet.

The End

Nutrition isn't complicated but if you don't understand it, you'll build your diet around lies and misinformation. Eating the right foods will help you exercise and function better. It can help you prevent certain diseases which will save you money on expensive doctor visits and prescription medications. Good nutrition is one of the basic building blocks of a healthy lifestyle.