Many of us have said that we want to tighten up on our health and nutrition. But with endless diets, trends, and conflicting advice flooding our feeds, knowing where to start can feel overwhelming. Let’s bring it back to basics and break down everything from calories, macronutrients, and micronutrients, in a way that’s easy to understand and implement.
As a Registered Dietitian, I recognise nutrition can mean something different to everyone. It’s a deeply personal subject influenced by many factors including our upbringing, environment, values, lifestyle, mood, and even hormones. At its core, nutrition is about the relationship between people and their food, not merely just calories and nutrients.
This is why altering our eating habits can be complicated. But ensuring good nutrition is important. Here’s why:
When we don’t provide our bodies with proper nutrition, our bodies can undergo adaptations to minimise the consequences (for example, menstrual cycles can stop), but overtime, deficiencies can arise bringing with them unpleasant symptoms and sometimes serious health consequences.
Calories
Within nutritional science, a Calorie refers to the amount of heat (a.k.a, energy) required to raise the temperature of 1 kilogram of water by 1ºC. In the human body, rather than raising water temperature, calories fuel everything from digestion to walking, either being used immediately or stored for later use.
General guidelines suggest 2000 kcal for women and 2500 kcal for men. However, personal needs depend on several factors:
Plus, the above guidelines are based on the average UK adults’ lifestyle, which is sedentary. To calculate energy needs on a more individual basis, multiply your weight (kg) by a ‘Physical Activity Level’ (PAL):
While calories play a role in our health and weight management (should that be your goal), the quality of our diet is just as important – plus, focusing solely on numbers can lead to an unhealthy relationship with food.
Instead, aim to focus on consuming ‘nutrient dense’ foods – those that provide maximum nutrients per calorie – and minimise your intake of nutrient-poor foods, which are typically those high in saturated fats, sugar or have been extensively refined or processed.
Nutrient dense foods include:
With that said, however, it is important to note there are no ‘good’ or ‘bad’ foods. Instead, when we view food for its nutrient density, we can begin to appreciate that there are merely foods that offer an abundance of nutrients and foods that provide only a small amount or narrow range of nutrients, and it’s their place in our overall diets that determine their impact. It is only when the latter foods make up the majority of our daily intake that our risk of falling short of certain nutrients can increase.
Remember: sustainable weight management is about nourishing your body, not restricting it.
So, now we know the quantity and quality of food we should look to consume, but what about the composition of our diets?
Sources:
UK Recommended Daily Intake: 50% of daily calories*
Sources:
UK Reference Nutrient Intake: 0.75g protein per kg of body weight per day*
Sources:
UK Recommended Daily Intake: no more than 35% of daily calories*
*These recommendations are guidelines only. Nutritional bodies agree there is no one single optimal ratio for macronutrients; it is entirely dependent on one’s personal preferences, health status, and athletic goals.
All micronutrients are important for optimal health, but in the interest of keeping this blog easily digestible (pun intended), below we have discussed just a handful of these. For a more exhaustive list and breakdown of micronutrients see here.
While eating a diet that provides sufficient calories and contains a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will usually meet your nutrient needs, there are some cases where special consideration or supplements may be necessary. Common situations include:
Always consult your healthcare provider before starting any supplements to ensure they are safe and appropriate for you.
Nourishing your body does not have to be confusing or based on numbers or trends. By understanding the fundamentals—calories, macronutrients, micronutrients, and the quality of your food choices—you can create a sustainable and enjoyable eating pattern that aligns with your personal goals. And remember, as we embrace the fresh start that January offers, approach your nutrition journey with curiosity and kindness.