What is Nutrition & Why is it Important?
Although food and nutrition have been studied for centuries, modern nutritional science is still relatively young. The first vitamin was isolated in 1926, sparking decades of research into nutrient deficiencies. In more recent years—particularly over the past 20 to 30 years—scientists have focused on the impact of nutrition on chronic diseases such as cardiovascular disease, diabetes, obesity, and cancer.
Nutritional fitness is a cornerstone of overall health and well-being. The foods we eat daily influence everything from body composition and energy levels to cognitive function and mood. A well-balanced diet helps regulate weight, maintain healthy skin and hair, enhance exercise performance, sharpen mental focus, and support emotional well-being. It also plays a crucial role in strengthening bones and teeth while reducing the risk of illness and long-term health conditions.
By prioritising proper nutrition, we can fuel both body and mind, enhance overall performance, and improve quality of life. Embracing nutritional fitness isn’t just about eating well—it’s about unlocking our full potential for long-term health and vitality.
What Nutrients Do We Need – And Why Do They Matter?
Ever wondered what fuels your body and keeps you feeling strong, energised, and ready to take on the world? It all comes down to three essential food groups: Carbohydrates, Fats, and Protein – known as Macronutrients. These nutrients provide the energy and building blocks your body needs to function, repair, and grow.
Let’s take a closer look at what each macronutrient does, where to find it, and how to make the best choices for your health.
Carbohydrates – The Body’s Power Source
Carbs often get a bad reputation, but the truth is, they are your body’s preferred energy source. During digestion, carbohydrates are broken down into glycogen and then converted into glucose, which fuels everything from brain function to physical activity.
Where to Find Carbohydrates
Carbs are found in a variety of foods, with some providing better energy and nutrients than others:
✔ Complex Carbohydrates (Best Choice) – These are slow-digesting and provide long-lasting energy, fibre, and essential nutrients:
Whole grains (brown rice, whole wheat, oats, quinoa)
Starchy vegetables (sweet potatoes, butternut squash, legumes)
Fruits and vegetables (bananas, apples, leafy greens, peppers)
✔ Simple Carbohydrates (Use in Moderation) – These digest quickly, leading to blood sugar spikes and crashes:
Refined grains (white bread, white pasta, processed cereals)
Sugary snacks (cakes, biscuits, sweets)
Sugary drinks (soft drinks, fruit juices)
Carbs & Weight Management
Carbs are often blamed for weight gain, but the real issue is the type and quantity of carbohydrates consumed. Refined carbs (white bread, processed snacks) cause rapid spikes in blood sugar, leading to hunger and overeating. However, whole food sources of carbohydrates, rich in fibre and nutrients, provide sustained energy and support a healthy metabolism.
Fibre Matters! Wholegrain carbohydrates, beans, lentils, and vegetables contain dietary fibre, which:
✅ Supports gut health and digestion
✅ Helps control blood sugar levels
✅ Keeps you feeling full for longer, reducing overeating
How Much Carbohydrate Should You Eat?
According to the NHS Eatwell Guide, carbohydrates should make up around a third of your daily food intake. However, the key is quality over quantity – focusing on whole, nutrient-dense carbs rather than processed options.
Fats – More Than Just Energy
Fat often gets a bad reputation, but it is essential for life! It plays a role in hormone production, brain function, vitamin absorption, and even protecting your organs. The key is choosing the right types of fats and consuming them in balance.
What Does Fat Do?
✔ Provides energy – Fats are the most energy-dense nutrient, offering 9 kcal per gram (compared to 4 kcal for carbs and protein).
✔ Supports brain function – Your brain is 60% fat, and essential fatty acids are crucial for cognitive health.
✔ Aids in vitamin absorption – Fat helps the body absorb vitamins A, D, E, and K, which are fat-soluble.
✔ Protects organs and regulates temperature – Fat acts as a cushion for internal organs and helps maintain body temperature.
Types of Fat – The Good, The Bad, and The Essential
🔹 Saturated Fat (Consume in Moderation)
Found in meat, dairy, eggs, butter, coconut oil, and palm oil
Needed for cell function but excess intake may contribute to high cholesterol
🔹 Monounsaturated Fat (Heart-Healthy Choice)
Found in olive oil, avocados, nuts, and seeds
Helps reduce bad cholesterol (LDL) and supports heart health
🔹 Polyunsaturated Fat (Essential for Brain & Body)
Found in oily fish (salmon, mackerel), flaxseeds, walnuts, and sunflower seeds
Includes Omega-3 and Omega-6 fatty acids, crucial for brain function, inflammation control, and heart health
💡 Fat is NOT the enemy! The key is balance – prioritising healthy fats while limiting trans fats (found in processed foods, margarine, and fried fast foods), which contribute to inflammation and disease risk.
Protein – The Building Blocks of Life
Protein is essential for muscle growth, tissue repair, and recovery. It also plays a role in enzyme production, immune function, and hormone regulation.
During digestion, proteins break down into amino acids, which are used to repair and build new cells.
Where to Find Protein?
✔ Animal-Based Proteins (Complete Proteins) – These contain all 9 essential amino acids that the body cannot produce itself:
Meat, poultry, and fish (chicken, turkey, beef, salmon)
Dairy products (milk, cheese, yoghurt)
Eggs
✔ Plant-Based Proteins (Incomplete Proteins) – These must be combined to get all essential amino acids:
Legumes (lentils, chickpeas, beans)
Grains (quinoa, oats, brown rice)
Nuts & Seeds (almonds, peanuts, chia seeds)
💡 Vegetarians & Vegans – To get all essential amino acids, eat a variety of plant proteins! For example:
✅ Rice & beans
✅ Hummus & whole wheat pita
✅ Peanut butter on wholegrain toast
How Much Protein Do You Need?
For general health, adults should aim for 0.8g of protein per kg of body weight per day. However, if you’re active or looking to build muscle, 1.2–2.0g per kg is ideal.
💪 Protein for Exercise & Recovery
Protein is especially important after workouts as it:
✅ Helps muscle repair & growth
✅ Reduces soreness & recovery time
✅ Supports immune function
Aim to spread protein intake throughout the day, rather than consuming it all in one meal.
Balance is Key!
Macronutrients aren’t just fuel – they are the foundation of a strong, high-performing body. Whether you're looking to boost energy, support muscle growth, or maintain overall health, understanding the role of carbohydrates, fats, and protein will help you make smarter food choices.
🔥 Carbohydrates = Energy & Fibre (Choose whole, unprocessed sources!)
💪 Protein = Muscle Growth & Repair (Balance animal & plant-based sources!)
🧠 Fats = Brain Health & Hormone Regulation (Prioritise unsaturated fats!)
The key is balance and variety – nourishing your body with the right nutrients in the right amounts.