What you need for balanced diet:
- Fats/Lipids (monounsaturated, polyunsaturated, saturated to some degree but not trans
fats)
- Carbohydrates (in the form of starches, sugars, fibers)
- Protein (you need to get all the 9 essential amino acids)
Protein is also used to repair/build tissue*
- Micronutrients (fat soluble and water soluble)
- Minerals (to avoid electrolyte imbalance)
- Energy (all macromolecules/macronutrients contain energy, carbohydrates and proteins
contain ~4kcal/g and fats contain ~9kcal/g)
- Adequate water
- Cholesterol (regulates all chemical functions, important for hormone production and can
be from diet or produced from saturated fats)
Water soluble vitamins include: Vit C, B vitamins/B complex
Fat soluble vitamins include: Vit A, D, E, K
Minerals: Calcium, sodium, potassium, zinc, etc.
Why do we need…
CARBOHYDRATES: Carbohydrates are our body’s main source of energy and are the quickest
released source of energy and are converted to glucose which are then used to do activities.
Fiber is also necessary to regulate the gut microbiome, keep you full and be able to shit.
PROTEINS: Proteins are necessary to rebuild/build tissues (wound healing) such as muscle
tissues, hair, skin and nails (keratin protein). The amino acids (9 essential ones) cannot be
produced by your body which means that you must get them for your diet - amino acids are
converted to proteins by the body.
LIPIDS: Lipids are necessary for slow release energy, energy storage and are an energy rich
macronutrient. Lipids are necessary for hormone production and to regulate cell activity. They
are also important to transmit nerve impulses.
MINERALS/WATER: Minerals are important for electrolyte balance and also to build strong
bones and teeth (calcium, phosphorus) while regulating hormone production, creating DNA and
supporting a healthy immune system overall (selenium, zinc)
VITAMINS: Water soluble vitamins such as the B vitamins are important for RBC and
hemoglobin production (e.g. vit C makes it easier for you to absorb iron), nervous system
function, enzyme production, hormone production/balance and protection of hair, skin, nails,
tissue and bone. If you are deficient in Vitamin C, you can develop scurvy and anemia from
being unable to absorb iron. If you are B12 deficient, you can also get nervous system damage,
- Fats/Lipids (monounsaturated, polyunsaturated, saturated to some degree but not trans
fats)
- Carbohydrates (in the form of starches, sugars, fibers)
- Protein (you need to get all the 9 essential amino acids)
Protein is also used to repair/build tissue*
- Micronutrients (fat soluble and water soluble)
- Minerals (to avoid electrolyte imbalance)
- Energy (all macromolecules/macronutrients contain energy, carbohydrates and proteins
contain ~4kcal/g and fats contain ~9kcal/g)
- Adequate water
- Cholesterol (regulates all chemical functions, important for hormone production and can
be from diet or produced from saturated fats)
Water soluble vitamins include: Vit C, B vitamins/B complex
Fat soluble vitamins include: Vit A, D, E, K
Minerals: Calcium, sodium, potassium, zinc, etc.
Why do we need…
CARBOHYDRATES: Carbohydrates are our body’s main source of energy and are the quickest
released source of energy and are converted to glucose which are then used to do activities.
Fiber is also necessary to regulate the gut microbiome, keep you full and be able to shit.
PROTEINS: Proteins are necessary to rebuild/build tissues (wound healing) such as muscle
tissues, hair, skin and nails (keratin protein). The amino acids (9 essential ones) cannot be
produced by your body which means that you must get them for your diet - amino acids are
converted to proteins by the body.
LIPIDS: Lipids are necessary for slow release energy, energy storage and are an energy rich
macronutrient. Lipids are necessary for hormone production and to regulate cell activity. They
are also important to transmit nerve impulses.
MINERALS/WATER: Minerals are important for electrolyte balance and also to build strong
bones and teeth (calcium, phosphorus) while regulating hormone production, creating DNA and
supporting a healthy immune system overall (selenium, zinc)
VITAMINS: Water soluble vitamins such as the B vitamins are important for RBC and
hemoglobin production (e.g. vit C makes it easier for you to absorb iron), nervous system
function, enzyme production, hormone production/balance and protection of hair, skin, nails,
tissue and bone. If you are deficient in Vitamin C, you can develop scurvy and anemia from
being unable to absorb iron. If you are B12 deficient, you can also get nervous system damage,
