Building a Foundation for Health
Achieving optimal health and wellness begins with a strong foundation of nutrition. With countless diets and health trends in circulation, it can be overwhelming to know where to start. However, breaking down the key elements of nutrition into five fundamental pillars helps simplify this journey. These pillars—calorie balance, food composition, macronutrient balance, hydration, and supplementation—are the building blocks of a healthy diet. In this blog, we’ll explore these five pillars of human nutrition, explaining their role, why they matter, and how to integrate them into your daily life. These pillars will be discussed in descending importance, akin to starting at the base of a pyramid (see below an infographic from one of my most trusted nutritional resources, Renaissance Periodization):
1. Calorie Balance: The Foundation of Nutrition
1. Calorie Balance: The Foundation of Nutrition
At the base of any nutrition strategy lies calorie balance—the relationship between the number of calories you consume and the number of calories your body expends. Calories are units of energy that fuel everything we do, from basic bodily functions like breathing to physical activities like running.
Why it matters:
Calorie balance determines whether you gain, lose, or maintain weight. Consuming more calories than your body needs leads to weight gain, as excess calories are stored as fat. Conversely, eating fewer calories than your body uses results in weight loss, as the body begins to burn stored fat for energy. Maintaining a calorie balance suited to your individual goals is essential for both weight management and overall health. “But doc, my [insert enigmatic hormonal/gastrointestinal/systemic condition here] affects my metabolism and I just cannot lose weight!” While this may be true, it is extremely rare for these seemingly metabolic conditions to affect weight loss. 99.5% of the time, an individual will be able to control their weight if they are genuine and honest in their efforts to attain proper calorie balance.
How to achieve ideal calorie balance:
Calculate your Total Daily Energy Expenditure (TDEE): This is the number of calories your body needs to maintain its current weight, accounting for activity levels.
Align your intake with your goals: If weight loss is your goal, aim for a moderate calorie deficit (typically 500–750 fewer calories than your TDEE per day). For weight gain, increase your intake above TDEE.
Track your food: Keeping a food diary or using apps to track your calorie intake can be helpful, especially at the beginning of a new nutrition plan. BE HONEST HERE AS THIS STEP IS OFTEN OVERLOOKED! Licking the knife doused in peanut butter after making your kid’s sandwich can be an extra 80-100 calories that often go completely unnoticed. The little things matter!
2. Food Composition: The Quality of What You Eat
2. Food Composition: The Quality of What You Eat
While calorie balance focuses on quantity, food composition emphasizes the quality of the food you're eating. The sources of your calories matter just as much as the number of calories themselves. A diet rich in nutrient-dense foods will provide your body with the vitamins, minerals, fiber, and phytonutrients it needs to function optimally.
Why it matters:
A calorie is not just a calorie—100 calories from a candy bar and 100 calories from a handful of almonds may provide the same energy, but their effects on the body are drastically different. Nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, contain smaller compounds like vitamins, minerals, and phytochemicals that are absent in highly processed foods. These whole, nutrient-dense foods support better health outcomes, including reduced risk of chronic diseases like heart disease, diabetes, and obesity.
How to improve food composition:
Prioritize whole foods: Focus on consuming unprocessed or minimally processed foods like vegetables, fruits, legumes, and lean proteins.
Limit refined and processed foods: These are often high in empty calories and lack essential nutrients. Some examples include energy drinks, crackers, bakery products, chocolates, candies, and fast food products. PRO TIP: pay attention to the ingredients list on food labels! Typically, more processed foods have a longer ingredients list.
Focus on nutrient density: Choose foods that pack the most vitamins and minerals for their calorie content, such as leafy greens, fatty fish, nuts, and seeds.
See below for a food label example of a highly processed food:
3. Macronutrient Balance: The Fuel Your Body Needs
3. Macronutrient Balance: The Fuel Your Body Needs
The next pillar of nutrition is macronutrient balance, which refers to the proper ratio of carbohydrates, proteins, and fats in your diet. Each macronutrient plays a unique and critical role in maintaining energy, muscle function, and overall health.
Why it matters:
Carbohydrates: The body’s primary energy source, especially for the brain and muscles during exercise. Opt for complex carbs (whole grains, legumes, vegetables) over refined ones (sugary snacks, white bread).
Proteins: Essential for muscle repair, growth, immune function, and hormone production. Lean sources of protein, such as chicken, fish, beans, and tofu, provide the amino acids your body needs to function.
Fats: Crucial for brain health, hormone production, and cell membrane integrity. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil, and limit trans fats and excessive saturated fats.
Achieving macronutrient balance:
The exact ratio of macronutrients varies based on individual goals (e.g., muscle gain vs. fat loss), but a common starting point is:
Carbohydrates: 40-50% of total daily calories.
Protein: 20-30% of total daily calories. PRO TIP: aim to consume 1g of protein per pound of your ideal body weight per day (e.g. if you want to weigh 150 lbs, consume around 150g of protein per day). This is difficult at first: begin at 75-80% of your targeted weight and slowly add 2.5-5% increase per week. Consuming high amounts of protein is safe and will not damage your kidneys. However, if you have a preexisting kidney or metabolic condition, consult with your doctor before starting a high protein diet.
Fats: 15-30% of total daily calories
Consult with a nutritionist to tailor macronutrient ratios to your personal goals, activity levels, and metabolic needs.
4. Hydration: The Often-Overlooked Essential
4. Hydration: The Often-Overlooked Essential
Hydration is often overshadowed by discussions of food, but it is a critical aspect of nutrition. Water is necessary for every cellular function, including digestion, nutrient transport, temperature regulation, and waste removal.
Why it matters:
Even mild dehydration can negatively impact physical performance, cognitive function, and mood. Chronic dehydration can contribute to long-term health problems, such as kidney stones and urinary tract infections. Proper hydration ensures that the body’s systems work efficiently.
Staying hydrated:
General guideline: The standard recommendation is to drink about 8 cups (64 ounces) of water per day, but individual needs vary based on factors such as body size, activity level, and climate.
Monitor hydration: Pay attention to thirst cues and check the color of your urine—light yellow typically indicates good hydration.
Electrolytes: In some cases (e.g., intense exercise, hot climates), water alone may not be enough, and replenishing electrolytes (sodium, potassium, magnesium) is important for maintaining fluid balance.
5. Supplementation: Support, Not a Shortcut
5. Supplementation: Support, Not a Shortcut
Supplements can play a role in filling nutritional gaps, but they should never be the foundation of your diet. They are designed to supplement—not replace—what you get from food.
Why it matters:
While whole foods should always be your primary source of nutrients, certain people may benefit from supplements. For example:
Vitamin D: If you mainly stay indoors or live in a region with limited sunlight, supplementation may be necessary to maintain adequate levels.
Omega-3 fatty acids: If your diet is low in fatty fish, you may want to consider a fish oil supplement.
Protein powders: Athletes or individuals with increased protein needs may benefit from protein supplementation.
How to use supplements wisely:
Prioritize food first: Aim to meet your nutritional needs through diet before turning to supplements.
Consult with a healthcare provider: Before starting any supplement, talk to your doctor or a nutritionist to ensure it’s necessary and safe.
Be mindful of quality: Choose high-quality, third-party tested supplements to avoid harmful additives or low-quality ingredients. PRO TIP: evaluate products through examine.com and labdoor.com to ensure quality, as well as considering products with a NSF certification.
Conclusion
Conclusion
The five pillars of human nutrition—calorie balance, food composition, macronutrient balance, hydration, and supplements—are interconnected components that, when balanced properly, support optimal health and well-being. Start with the foundation: understand your calorie needs, focus on nutrient-dense foods, and ensure you're getting the right macronutrients. Prioritize hydration daily, and remember that supplements are there to complement, not substitute, a well-rounded diet. By paying attention to these key pillars, you can build a nutrition plan that supports long-term health, vitality, and performance.
by Dr. Stephen Brock
September 2024
Page updated
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