Nutrition 101

Disclaimer: The following contains information related to food groups and food choices, which may be activating for those who have experienced disordered eating behaviors or eating disorders. If you believe that you might benefit from support surrounding food decisions, please refer to a registered dietitian or health care professional for information tailored to your lifestyle.  

What’s the difference between macronutrients and micronutrients?  

Macronutrients are the nutrients that the body needs in large amounts. These nutrients are important in providing the body with the energy it needs to function. Micronutrients are vitamins and minerals that the body needs in smaller amounts. It’s necessary to find ways to consume macro- and micro-nutrients through what you eat, given that the body can’t naturally produce these nutrients itself. The amount of macro- and micro-nutrients in each food differs, so it’s recommended to consume a diverse diet in order to meet all of your nutritional needs. 

What are the types of macronutrients?  

The macronutrients your body needs are fats, carbohydrates, and protein. 

Fat  

• Saturated Fats are solid at room temperature. Examples include butter, lard,  ice cream, sour cream, meat products, and more.
• Unsaturated Fats are liquid at room temperature. Unsaturated fats are often  found in oils.
  • Monounsaturated fats are found in red meats and dairy products.
  • Polyunsaturated fats consist of omega-6 fatty acids—found in corn oil, cottonseed oil, peanut oil, soybean oil, and sunflower oil—and  omega-3 fatty acids—found in fish, oils, soybeans, chia seeds,  flaxseed, and walnuts. 
• Trans fats are found in processed foods and aren’t considered safe to eat by the United States Food and Drug Administration (FDA). Trans fats are not a macronutrient your body needs.  

Carbohydrates  

• Simple carbohydrates are digested very quickly and spike blood sugar.  Sugars are an example of simple carbohydrates. Sugars are naturally found in items like milk and fresh fruits and are added in items like canned fruit, juice, soda, and sweet treats.
• Complex carbohydrates are digested more slowly, don’t spike blood sugar, and are most present in foods high in starch or fiber. Examples include potatoes, beans and legumes, fruits, nuts and seeds, vegetables, and whole-grain products. 

Protein  

Animal protein sources include: 

• Poultry 
• Seafood 
• Eggs 
• Dairy 
• Red meat 
• Processed meats 

Plant-based protein sources include: 

• Legumes 
• Nuts and seeds 
• Whole grains 

What are micronutrients?  

Micronutrients, or the types of nutrients the body needs in smaller amounts, are found in vitamins and minerals. These can be consumed via food and supplements. Although nutrient deficiencies are uncommon, people often still have questions about meeting their vitamin and mineral needs. It's recommended to talk with a health care provider or registered dietitian about any questions or concerns.   

Vitamins are found in animal and plant byproducts and help support your body’s needs. There are two main types of vitamins, water-soluble and fat-soluble vitamins. 

• Water-soluble vitamins dissolve in water. This means they don’t stay in the body for long as they dissolve in the body’s store of water and escape through urine.  
  • Vitamin B1 (thiamine) is found in whole grains, meat, and fish.
  • Vitamin B2 (riboflavin) is found in organ meats, eggs, and milk.
  • Vitamin B3 (niacin) is found in meat, salmon, leafy greens, and beans.
  • Vitamin B5 (pantothenic acid) is found in organ meats, mushrooms, tuna, and avocado.
  • Vitamin B6 (pyroxidine) is found in fish, milk, carrots, and potatoes.
  • Vitamin B7 (biotin) is found in eggs, almonds, spinach, and sweet potatoes.
  • Vitamin B9 (folate) is found in beef, liver, black-eyed peas, spinach, and asparagus.
  • Vitamin B12 (cobalamin) is found in clams, fish, and meat.
  • Vitamin C (ascorbic acid) is found in citrus fruits, bell peppers, and Brussels sprouts. 

List adapted from Healthline 

• Fat-soluble vitamins dissolve in fat, so your body absorbs them best when they’re consumed with a fatty food.
  • Vitamin A is found in retinol (liver, dairy, fish), and carotenoids (sweet potatoes, carrots, spinach).
  • Vitamin D is found in sunlight, fish oil, milk, and fortified foods.
  • Vitamin E is found in sunflower seeds, wheat germ, and almonds.
  • Vitamin K is found in leafy greens, soybeans, and pumpkin. 

List adapted from Healthline 

Minerals are found in plant and animal foods and also aid body functions: 

• Macro-minerals
  • Calcium is found in milk products, leafy greens, and broccoli.
  • Phosphorus is found in milk salmon, yogurt, and turkey.
  • Magnesium is found in almonds, cashews, and black beans.
  • Sodium is found in salt, processed foods, and canned soup.
  • Chloride is found in seaweed, salt, and celery.
  • Potassium is found in lentils, acorn squash, and bananas.
  • Sulfur is found in garlic, onions, Brussels sprouts, eggs, and mineral water. 

List adapted from Healthline 

• Trace minerals
  • Iron is found in oysters, white beans, spinach.
  • Manganese is found in pineapple, pecans, and peanuts.
  • Copper is found in liver, crab, and cashews.
  • Zinc is found in oysters, crab, and chickpeas.
  • Iodine is found in seaweed, cod, and yogurt.
  • Fluoride is found in fruit juice, water, and crab.
  • Selenium is found in Brazil nuts, sardines, and ham 

List adapted from Healthline 

How do you know how much of a certain nutrient you should be eating?  

The Dietary Guidelines and MyPlate recommend filling half of your plate with fruits and vegetables, a quarter of it with grains, and the last quarter with protein to ensure you are consuming a variety of nutrients for most meals. They also emphasize focusing on your dietary pattern over the course of your lifespan, rather than focusing on each individual food that’s eaten. How much of a given nutrient each person needs depends on variables like your age, sex assigned at birth, height, weight, activity levels, and health status. Dietary Reference Intakes (DRIs) are used by health care professionals to determine how much nutrients are needed for most healthy individuals.  

If you have questions or concerns, it’s always recommended to talk with a registered dietitian or other health care provider. They can provide you with additional education and resources on nutrition to help you optimize your nutrition in a way that fits into your lifestyle. 

Though it’s important to meet your nutritional needs, remember that there isn’t one perfect way to eat.  Focusing on having a nutritionally diverse dietary pattern over time is more sustainable than worrying about every single food you consume. In other words, it’s ok to have a meal or snack that doesn’t look like MyPlate or covers all the macro- or micronutrients.