Nutrition

Nutrition is Key

Nutrition is vital for us high schoolers, fueling both body and mind. A balanced diet boosts focus, energy, and mood, helping students excel in school and activities. Understanding nutrition leads to healthier choices and lifelong habits. Embracing food is a commitment to a successful future!

1. Understanding nutrition labels

Reading nutrition labels is vital for smart food choices. They provide essential details about ingredients and nutrients, helping you manage your diet and health goals. Empower yourself to make healthier decisions!

Serving size

Servings in the entire package and size of each serving

Calories

This represents the amount of energy from one serving

Total fat

Amount of fat in one serving

Daily Value

The amount of a nutrient contributes to a daily diet of 2000 kcal.

Nutrients

Key nutrients in one serving

Total sugars + total added sugars

amount of natural sugars and the amount of added sugars

...But what does this all mean?

2. Your Basic guide to Macronutrients ('Macros')

Carbohydrates

Carbohydrates are the body's primary source of energy, crucial for fueling daily activities and bodily functions. They break down into glucose, which is used by cells for energy production through a process called cellular respiration. Carbohydrates also play a vital role in brain function; the brain relies heavily on glucose as its main energy source. Additionally, dietary fiber, a type of carbohydrate, supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Including complex carbohydrates—such as whole grains, fruits, and vegetables—in your diet can help maintain stable blood sugar levels and provide sustained energy throughout the day.

Protein

Proteins are essential for building and repairing tissues in the body. They are made up of amino acids, which are the building blocks necessary for muscle growth, immune function, and hormone production. Proteins also play a critical role in enzyme function and the transportation of nutrients within the body. Consuming adequate protein is particularly important for athletes or those engaged in regular physical activity, as it aids in muscle recovery and growth. Sources of protein include lean meats, dairy products, legumes, nuts, and seeds.

Fats

Fats are vital for several bodily functions, including hormone regulation, nutrient absorption (particularly fat-soluble vitamins A, D, E, and K), and providing a concentrated source of energy. They also play a protective role for organs and help maintain cell structure. Healthy fats—such as those found in avocados, nuts, seeds, olive oil, and fatty fish—are essential for heart health and can reduce inflammation in the body. It's important to balance fat intake by focusing on unsaturated fats while limiting saturated and trans fats.

3. Micronutrients

Ingredient nutrient glossary

Welcome to our ingredient glossary! Here, we simplify the nutrients the foods we use in recipes. This guide helps you understand the benefits of different ingredients.

Eggs

A fantastic source of protein with albumin, providing 6g per serving.
Packed with essential vitamins/minerals (Vitamins A, B5, B12, D, E, K, B6, Folate, Phosphorus, Selenium, Calcium, and Zinc.)
Healthy fats to keep you energized and satisfied.

Spinach

Vitamin K is important for blood clotting and bone health
Vitamin A supports vision and immune function
Iron aids in oxygen transport in the blood
Calcium and magnesium for bone health
high in antioxidants, compounds that protect cells from damage caused by free radicals

Avocado

Contains betasitosterol, which helps to maintain healthy cholesterol levels.
Rich in fiber promoting optimal digestion, so that your body effectively processes and utilizes nutrients

Salmon

High protein content
Omega-3 fatty acids, beneficial for heart health, reducing inflammation, and improving brain function.
Vitamin D supports bone health and immune function
Vitamin B12, supports red blood cell formation and maintaining nerve function.