Complete Guide to Nutrition Basics

1. The Three Macronutrients

• Choosing the Right Carbohydrates

  Prioritize complex carbohydrates (whole grains, brown rice, oats), which are rich in fiber and digested slowly, providing stable energy. Reduce refined carbohydrates (white rice, white bread, sugary drinks), which cause rapid blood sugar spikes and crashes.

• Diversifying Protein Sources

  Animal proteins (meat, eggs, dairy) contain all essential amino acids. Plant proteins (legumes, nuts, grains) should be combined complementarily. Aim to include a palm-sized portion of protein at each meal.

• The Importance of Healthy Fats

  Unsaturated fatty acids (found in olive oil, nuts, fatty fish) benefit cardiovascular health. Reduce saturated and trans fat intake. Omega-3 fatty acids are particularly important for brain and heart health.

2. Essential Vitamins and Minerals

3. The Importance of Dietary Fiber

• Soluble Fiber

  Dissolves in water to form a gel-like substance, helping lower cholesterol and stabilize blood sugar. Major sources include oats, legumes, apples, citrus fruits, and carrots. Soluble fiber also serves as food for beneficial gut bacteria.

• Insoluble Fiber

  Does not dissolve in water but increases stool bulk and promotes intestinal motility, preventing constipation. Major sources include whole grains, nuts, legumes, and fibrous parts of vegetables (such as broccoli and celery).

• Practical Ways to Increase Fiber

  Replace white rice with brown rice or mixed grains, choose whole wheat bread, add a serving of vegetables to every meal, substitute processed snacks with fruit, and add nuts and seeds to salads or yogurt.

• Increase Gradually

  Suddenly increasing fiber intake significantly can cause bloating and discomfort. Gradually add more fiber each week while increasing water intake, giving your digestive system time to adjust.

4. Hydration Guide

• Daily Recommended Intake

  Adults generally need about 2-3 liters of water daily (including water from food). A simple estimation method is body weight (in kg) multiplied by 30 ml. Additional intake is needed during exercise, in hot environments, and during illness.

• Assessing Your Hydration

  The simplest method is to observe urine color. Pale yellow indicates adequate hydration, while dark yellow or amber signals a need for more water. By the time you feel thirsty, mild dehydration has typically already begun.

• Optimal Drinking Times

  Drink a glass of water upon waking to kickstart metabolism, drink water 30 minutes before meals to help control appetite, hydrate before, during, and after exercise, and don't wait until you're thirsty to drink.

• Healthy Beverage Choices

  Plain water is the best choice. Unsweetened tea and low-fat milk are also good options. Limit sugary drinks, energy drinks, and excessive caffeine. Electrolyte sports drinks are only necessary during intense exercise lasting more than 60 minutes.

5. Healthy Eating Patterns

• Mediterranean Diet

  Features olive oil as the primary fat source, abundant fruits, vegetables and whole grains, moderate fish and seafood, limited red meat, and moderate red wine. Research shows it can reduce cardiovascular disease risk by up to 30% while benefiting brain health and reducing inflammation.

• DASH Diet

  Designed specifically to lower blood pressure, emphasizing high potassium, calcium, magnesium, and fiber intake while limiting sodium, saturated fat, and added sugar. Core components include abundant fruits and vegetables, whole grains, low-fat dairy, and lean meats.

• Flexitarian Diet

  A plant-based approach that doesn't completely exclude animal products. This method captures the health benefits of vegetarian eating while maintaining dietary flexibility and social convenience.

• Intuitive Eating

  Learning to listen to your body's hunger and fullness cues rather than relying on strict dietary rules. This approach emphasizes building a healthy relationship with food and has been shown to improve mental health and reduce binge eating.

6. Common Nutrition Myths Debunked

• Myth: Fat Makes You Fat

  Truth: Excess calorie intake — from any macronutrient — causes weight gain. Healthy fats (like olive oil, nuts, avocado) are beneficial and increase satiety, which can actually help with weight management.

• Myth: Carbs Are Bad

  Truth: Carbohydrates are the brain's primary energy source. The issue isn't carbs themselves but their source. Complex carbohydrates in whole grains and fruits are beneficial; it's the refined sugars and processed foods that should be limited.

• Myth: Egg Yolks Are Too High in Cholesterol

  Truth: Recent research shows that dietary cholesterol has a limited effect on blood cholesterol for most people. Eggs are an excellent source of protein and nutrients, and 1-2 eggs per day is generally safe for healthy adults.

• Myth: Detox Juices Cleanse Your Body

  Truth: The body has a sophisticated detoxification system (liver and kidneys). There is no scientific evidence that so-called 'detox' beverages provide additional cleansing. These juices often contain high amounts of sugar and lack fiber.

• Myth: Eating at Night Always Causes Weight Gain

  Truth: Weight change depends on the balance between total calorie intake and expenditure, not the timing of meals. However, nighttime eating tends to involve high-calorie snacks and may affect sleep quality, so it's advisable to keep dinner moderate and not too late.

7. Practical Meal Planning Tips

• Weekly Meal Planning

  Set aside 15-20 minutes each week to plan the upcoming week's meals. Identify 3-4 main recipes and create a shopping list. Consider ingredient versatility — the same batch of vegetables can be used across different dishes, reducing waste.

• Batch Meal Prep

  Use weekends or spare time to batch-prepare ingredients or complete meals. Cook a large pot of grains, roast a batch of vegetables, prepare protein sources, and portion them into containers for refrigeration. You'll be able to quickly assemble healthy meals on workdays.

• Healthy Snack Prep

  Prepare healthy snacks in advance: cut vegetable sticks with hummus, portioned nuts, hard-boiled eggs, and fresh fruit. When hunger strikes, having healthy options on hand prevents you from reaching for unhealthy alternatives.

• Reading Nutrition Labels

  Build the habit of reading nutrition labels when shopping. Pay special attention to serving size, added sugar content, sodium levels, and fiber content. Shorter ingredient lists are generally better — avoid products with long lists of unrecognizable chemical additives.