Track 7: Diet and Nutrition

Diet is the food you eat, and nutrition is how your body uses food for growth, repair, and metabolism. A healthy diet and good nutrition can help you maintain good health. 

Diet

What you eat: The total amount of food you consume, including the types of food you eat 

How you cook: Preparing food at home can help ensure your meals are healthy and free of additives 

What you avoid: Diets high in processed foods may increase the risk of cancer, heart disease, and depression 

Nutrition

What your body needs: The right mix of nutrients to help your body function well 

What nutrients are important: Protein, carbohydrates, water, and vitamins and minerals from fruits and vegetables 

How your body uses nutrients: Your body converts carbohydrates into glucose for energy, and protein makes up the building blocks of your organs, muscles, and skin 

Tips for a healthy diet 

Eat a variety of fruits and vegetables

Base meals on higher fiber starchy foods like bread, rice, pasta, or potatoes

Eat some dairy or dairy alternatives

Eat some beans, pulses, fish, eggs, meat, and other protein

Choose unsaturated oils and spreads

Drink plenty of fluids

What are 7 types of nutrition?

There are more than 40 different kinds of nutrients in food and they can generally be classified into the following 7 major groups:

Carbohydrates.

Proteins.

Fats.

Vitamins.

Minerals.

Dietary fibre.

Water.

Nutritional Treatments and Recommendations

Balanced Diet Principles:

Macronutrients:

Carbohydrates: Prefer complex carbs (whole grains, vegetables) for sustained energy.

Proteins: Include lean meats, fish, eggs, legumes, nuts, and seeds.

Fats: Focus on healthy fats (avocado, olive oil, fatty fish) while limiting trans fats.

Micronutrients:

Ensure adequate intake of vitamins (A, C, D, E, and B-complex) and minerals (iron, zinc, magnesium).

Personalized Nutrition Plans:

For Weight Loss:

Create a calorie deficit through portion control and increased activity.

Focus on high-fiber and protein-rich foods for satiety.

For Muscle Building:

Increase protein intake and overall calorie consumption.

Time protein intake around workouts for optimal recovery.

For Chronic Conditions:

Diabetes: Opt for low-glycemic foods and balance carb intake.

Hypertension: Follow a low-sodium diet rich in potassium (e.g., DASH diet).

Celiac Disease: Adopt a strict gluten-free diet.

Supplementation:

When Necessary:

Multivitamins or targeted supplements (e.g., Omega-3s, Vitamin D) for deficiencies.

Caution:

Avoid excessive doses; consult a healthcare provider before starting supplements.

Dietary Patterns to Consider:

Mediterranean Diet:

Emphasizes fruits, vegetables, whole grains, and healthy fats.

Plant-Based Diets:

Focus on vegetables, legumes, and whole foods while reducing animal products.

Intermittent Fasting:

Structured eating windows to potentially aid weight loss and metabolic health.

Diagnosing Dietary Problems

Signs of Nutritional Issues:

General Symptoms:

Fatigue, frequent illnesses, poor concentration, or mood changes.

Weight Changes:

Unexplained weight gain or loss.

Skin, Hair, and Nails:

Dry skin, brittle nails, or hair loss can indicate deficiencies.

Digestive Issues:

Bloating, constipation, or diarrhea may signal food intolerances or imbalances.

Blood Work Indicators:

Deficiencies in vitamins (e.g., Vitamin D, B12), minerals (iron, calcium), or imbalanced blood sugar levels.

Assessing Dietary Habits:

Food Diary:

Tracking meals and snacks to evaluate macronutrient (carbohydrates, proteins, fats) and micronutrient intake.

Lifestyle Factors:

Physical activity, sleep patterns, and stress levels.

Medical History:

Pre-existing conditions (e.g., diabetes, celiac disease) affecting dietary needs.