EAT TO HEAL..AVAILABLE EVERYWHERE!

 

What makes your food tick? Don't worry, I promise this

won't be like that biology class where you fell asleep with

your face in the textbook. We're going to make nutrients

fun, I swear.

MACRONUTRIENTS

The Big Three

Let's start with the heavyweights: macronutrients. These

are the nutrients you need in large amounts (hence the

"macro"). There are three main players in this game:

proteins, carbohydrates, and fats. Think of them as the

three musketeers of your plate.

PROTEINS

The Body’s Building Blocks

Alright, gym rats, this one's for you. Proteins are the

superstars of the nutrient world. They're involved in every

20EAT TO HEAL

process in your body, from building muscle to making

hormones.

Here's a cool fact: proteins are made up of smaller units

called amino acids. There are 20 different amino acids,

and your body can make some of them on its own. But

there are nine that your body can't make; these are called

essential amino acids. You've got to get these from your

food.

Now, not all proteins are created equal. Animal sources

like meat, fish, eggs, and dairy are considered "complete"

proteins because they contain all the essential amino

acids. Plant sources are often "incomplete," but don't let

that scare you, veggie lovers. You can still get all the

amino acids you need by eating a variety of plant proteins

throughout the day.

A study published in the American Journal of Clinical

Nutrition found that spreading protein intake evenly

throughout the day was more effective for muscle

synthesis than eating most protein at dinner, which is

21KEVIN B. DiBacco

what most Americans do. So, think about including some

protein at every meal, not just your post-workout shake.

CARBOHYDRATES

Your Body’s Preferred Fuel Source

Ah, carbs. The nutrients everyone loves to hate. But

here's the thing: your body, especially your brain, loves

carbs. They're your body's preferred source of energy.

Carbs come in two main forms: simple and complex.

Simple carbs are found in foods like fruits, milk, and table

sugar. They're quickly broken down and can cause a rapid

spike in blood sugar. Complex carbs, found in whole

grains, legumes, and vegetables, take longer to digest

and provide a steadier release of energy.

Here's where it gets interesting: not all carbs affect your

blood sugar the same way. This is where the glycemic

index (GI) comes in. The GI measures how quickly food

raises your blood sugar. Foods with a high GI (like white

22EAT TO HEAL

bread) cause a rapid spike, while low-GI foods (like lentils)

cause a more gradual rise.

A study in the journal Diabetes Care found that a low-GI

diet improved blood sugar control and reduced the risk of

cardiovascular disease in people with diabetes. So, next

time someone tries to demonize all carbs, you can school

them on the importance of choosing the right ones.

FATS

Not the Villain They Were Once Thought to Be

Remember when fat was public enemy number one?

Well, times have changed, my friend. We now know that

certain types of fat are crucial for good health.

Fats play a vital role in hormone production, nutrient

absorption, and brain function. They also make food taste

good and help you feel full. The key is selecting the right

kinds of fat. There are four main types of dietary fats.

23KEVIN B. DiBacco

Monounsaturated Fats

Monounsaturated fats are found in foods like olive oil,

avocados, and nuts. These are the "good" fats that

can help lower bad cholesterol levels.

Polyunsaturated Fats

These include omega-3 and omega-6 fatty acids,

found in fatty fish, walnuts, and flaxseeds. They're

essential for brain function and can help reduce

inflammation.

Saturated Fats

Saturated fats are found in animal products and some

tropical oils. While not as harmful as once thought, it's

still best to consume these in moderation.

Trans Fats

The real villains of the fat world. These artificial fats

are found in many processed foods and have been

linked to heart disease. The good news? Many

24EAT TO HEAL

countries are banning trans fats in food products.

A landmark study published in the New England Journal

of Medicine found that a Mediterranean diet high in olive

oil or nuts significantly reduced the risk of major

cardiovascular events. So don't be afraid of fat—just

choose wisely.

MICRONUTRIENTS

Small But Mighty

Now let's talk about the little guys: micronutrients. These

are the vitamins and minerals you need in smaller

amounts, but don't let their size fool you—they pack a

serious punch when it comes to your health.

VITAMINS

Your Body’s Little Helpers

Vitamins are organic compounds that your body needs

25KEVIN B. DiBacco

to function properly. There are 13 essential vitamins, each

with its own special role.

Vitamin A

Important for vision, immune function, and skin health.

B vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

These play crucial roles in energy production, brain

function, and cell metabolism.

Vitamin C

A powerful antioxidant that supports immune function

and skin health.

Vitamin D

Essential for bone health and immune function. Your

body can produce this when exposed to sunlight.

Vitamin E

Another antioxidant that protects your cells from

damage.

26EAT TO HEAL

Vitamin K

Essential for blood clotting and bone health.

Here's a fun fact: A study published in the journal

Neurology found that people with higher levels of

vitamins B, C, D, and E had larger brain volumes and

better cognitive function. It's like brain food in the most

literal sense.

MINERALS

The Spark Plugs of Your Body

Minerals are inorganic elements that come from the soil

and water and are absorbed by plants or animals. Here

are some key players.

Calcium

Not just for strong bones. It's also crucial for muscle

function and nerve transmission.

27KEVIN B. DiBacco

Iron

Essential for carrying oxygen in your blood.

Magnesium

Involved in over 300 enzymatic reactions in your body,

including energy production and muscle function.

Selenium

A powerful antioxidant that supports thyroid function.

Zinc

Important for immune function and wound healing.

A study in the Journal of Nutrition found that higher

magnesium intake was associated with a lower risk of

type 2 diabetes. Who knew a humble mineral could be so

powerful?