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Article-Get-The-Right-Nutrients

GET THE RIGHT NUTRIENTS

What are nutrients and why do we need them? 

Nutrients are components of food considered to be important for growth and for maintaining good health. Carbohydrate, fat, protein, water, fibre, vitamins and minerals are all nutrients.1 

Nutrients that the body needs can be grouped into micronutrients and macronutrients. 

  1. Macronutrients include carbohydrates, proteins and fats which provide energy and are required in large quantities in the diet.

  2. Micronutrients are vitamins and minerals that are required in smaller amounts by the body for proper functioning and maintenance of overall health. They play crucial roles in various bodily processes such as metabolism, immune function, and cellular function.

Eating a balanced diet of foods containing macro and micronutrients is a crucial part of supporting your health.   

How can nutrition be impacted during weight loss?

Your nutritional needs during weight loss will vary, depending on your weight loss intervention and medical history. If you are cutting back on your food intake to reduce calories, don’t forget about the nutrients you may be missing out on. 

Reduced food intake can lead to weight loss but it may also impact nutritional status, which may lead to implications such as low energy and poor mood.2 Consuming enough of a wide variety of nutrients is key to supporting your health while achieving your weight loss goals.

How can I ensure I am getting enough nutrients during weight loss?  

Eating a variety of foods from the 5 food groups of the Australian Guide to Healthy Eating will assist you in meeting nutrients requirements for good health.3 When aiming to lose weight, number of serves and portion sizes need to be considered. The food groups are:

  1. Vegetables and legumes/beans

  2. Fruit 

  3. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties 

  4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

  5. Milk, yoghurt cheese and/or alternatives, mostly reduced fat

If appetite changes as a result of your weight loss intervention and you find it difficult to eat a variety of foods, consider very low energy foods or nutritional supplements to support nutritional requirements. Speak to your healthcare professional for advice on your individual requirements. Vitamin and mineral supplements should not replace a balanced diet.

 

References:

  1. Eat for Health Daily Nutrient Requirements Calculator. www.eatforhealth.gov.au/nutrition-calculators/daily-nutrient-requirements-calculator Cited 30.07.24 

  2. Tardy, AL. Nutrients, 2020. 12(1):228

  3. Eat for Health The Five Food Groups. www.eatforhealth.gov.au/food-essentials/five-food-groups Cited 30.07.24