October 29, 2020

Essential Nutrients 101

If you’re one of the millions of people who use a calorie tracking app? If so, you’re no stranger to balancing your daily protein , carbohydrate, and fat intake. 

But why do we need these and other nutrients to remain in shape and healthy?

Here we take a look at the Essential Nutrients 101 and what’s essential for a healthy diet

Proteins, fats , and carbohydrates provide you the energy you need to maintain your development and perform a number of other body functions. 

Regardless of whether you want to boost your overall wellbeing or are looking for a balanced diet to lose weight…

These macronutrients — the word “macro” means big — are the main nutrients that our bodies require in substantial quantities.

The Following Are The Essential Nutrients 101


You might make great efforts to eliminate carbohydrates, but you need to fuel your body and workouts.  Carbohydrates are number 1 in the Essential Nutrients 101 List.

In fact, the recommended daily allowance (RDA) for men and women is 130 grams per day.

Instead of eating white bread, potatoes and pastries, focus on vitamin-rich foods such as fruit and vegetables and whole-grain items such as steel-cut oats and brown rice.


Proteins are number 2 in the Essential Nutrients 101 List.

The Health and Medicine Division (HMD) of the National Academies of Sciences advises that women 19 years of age and older be given 46 grams of protein per day

And that men 19 and older be given 56 grams per day.

Don’t just refer to meat as a protein source for your balanced diet — fish, nuts, dairy products, soy foods, grains, seeds, eggs, and vegetables are also important protein sources. 

Strive for a combination of vitamins and minerals in your diet.


There is no RDA for fat consumption, but healthy fats remain important in the Essential Nutrients 101 List, to keep your body working. 

You’ve heard of “good” and “bad” fats — good fats include monounsaturated and polyunsaturated fats; less healthy fats involve saturated and trans fats. 

Concentrate on unsaturated fats; these are present in fatty fish such as salmon, as well as in vegetable oils such as olive oil and walnut oil. 

Other major foods that are high in fat include nuts, such as almonds and pistachios; seeds, such as flax and pumpkin seeds; and berries, such as avocado.

healthy diet essentials

Fat helps you absorb vitamin and other nutrients to help keep your immune system healthy, vision clear, skin safe, muscle strong, and more.


Micronutrients, often referred to as vitamins and minerals, are also included in the Essential Nutrients 101 List & are very much needed in our daily food. 

Although there are hundreds of essential micronutrients, the list below contains some of those many people are struggling to get enough of.

Iron deficiency (or anemia) is perhaps the most common deficiency in minerals. 

In fact, the 2014 study estimated that more than 15% of premenopausal women in the United States might not have enough iron. 

The same study found that female athletes can lack sufficient levels of two other micronutrients — calcium and vitamin D — when they combine sub-optimal diets with high levels of physical activity.

Healthy sources of iron include lean meat and fish, as well as nuts such as cashews, pumpkin seeds and dark leafy greens.

Vitamin D deficiency is still high, and it doesn’t seem to matter if you’re living in sunny California or Antarctica. 

Experts attribute this to three factors: we spend less time in the sun, use sunscreen, and cover up to prevent sunlight. 

To avoid the risk of not having enough D — the National Academy of Sciences recommends 600 IU per day for adults under 70 years of age…

Add oily fish such as salmon and mackerel to your meal. 

Milk and other vitamin D enriched dairy products are also good options; almond or soy milk fortified with calcium and vitamin D can be preferred by vegans.

Calcium is required for healthy bones and to keep the nervous system functioning optimally. 

Calcium and vitamin D function hand-in – hand; vitamin D allows the body to absorb calcium. 

Like other minerals, calcium is lost by sweating and excreted in the urine. Calcium RDA is 1000 mg per day until the age of 50. After 50, women should increase their calcium intake to 1,200 mg per day. 

Milk, cheese and yogurt are significant sources of calcium. Leafy greens, such as collars and kale, are also healthy options.

Make space on your plate for each of these essential nutrients. 

You’re going to be rewarded with a powerful, balanced body, and see improvements in the gym.

We hope this post about the list of Essential Nutrients 101 What’s Essential For A Healthy Diet was helpful & gave you value.

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