Nutrition Basics

Nutrition can sound complicated, but a handful of core concepts cover most of what comes up in everyday conversation. Here's a plain-language overview.

Macronutrients

• Protein — supports muscles and many everyday body functions. Found in foods like beans, eggs, dairy, poultry, fish, and tofu.
• Carbohydrates — a primary source of energy, found in foods like grains, fruit, and starchy vegetables.
• Fats — support several body functions and help absorb certain vitamins. Found in foods like oils, nuts, seeds, and fatty fish.
• Fiber — a type of carbohydrate that supports digestion, found in vegetables, fruits, legumes, and whole grains.

Hydration

Water plays a role in nearly every body process. Needs vary by person, activity level, and climate, so there's no single number that fits everyone.

Meal balance

Many general guidelines suggest building meals around a mix of protein, carbohydrates, fats, and fiber-rich foods, rather than focusing on a single nutrient in isolation.

Reading food labels

Food labels list serving size, calories, and nutrient amounts, which can help you compare products. Ingredient lists are ordered by quantity, from most to least.

Whole foods and processed foods

"Whole foods" generally refers to foods that are minimally altered from their natural state, like fruits, vegetables, and plain grains. "Processed foods" covers a wide range, from lightly processed items like frozen vegetables to more heavily processed packaged foods.