Nutrition Foundations: Understanding the Basics

Here is our list of 10 nutrition basics that are important to understand so that you can make the best food and nutrition choices.

1. FOOD QUALITY MATTERS MORE THAN QUANTITY

Foods exist on a spectrum from whole/minimally processed to ultra-processed, with whole foods providing more nutrients with less excess energy. Ultra-processed foods typically have poor protein-to-energy ratios and contain ingredients in a form which can negatively impact health.

Focus on building meals around whole foods while keeping ultra-processed foods to a minimum.

2. PROTEIN IS YOUR NUTRITIONAL FOUNDATION

High-quality protein sources provide essential amino acids plus important nutrients like iron, zinc, and B vitamins. The protein-to-energy ratio of your diet determines both satiety and body composition outcomes.

Aim to include protein-rich foods (meat, fish, eggs, dairy) at every meal, using your palm as a portion guide.

3. CARBOHYDRATES ARE NOT ALL EQUAL

Cellular carbohydrates (whole fruits, vegetables, potatoes) contain fibre and nutrients within their natural cell structures. These differ significantly from acellular carbohydrates (flours, sugars) which can chronically elevate blood sugar and promote overconsumption.

Choose mostly cellular carbohydrates, using your cupped hand as a portion guide.

4. NATURAL FATS SUPPORT HEALTH

Natural fats found in whole foods (meat, fish, eggs, nuts, avocados, coconut) come packaged with other beneficial nutrients. Vegetable oils require heavy processing and can contain harmful compounds.

Choose foods with naturally occurring fats and minimally processed oils like extra virgin olive oil.

5. VEGETABLES PROVIDE MORE THAN FIBRE

Colourful vegetables provide different phytonutrients that support various aspects of health. Non-starchy vegetables are rich in nutrients while being low in energy, improving your overall protein-to-energy ratio.

Aim for a fist-sized portion of different coloured vegetables at most meals.

6. MEAL FREQUENCY IS LESS IMPORTANT THAN MEAL QUALITY

The quality and composition of your meals matter more than how often you eat. Each meal should contain adequate protein, fibre, and energy to support your physical activity levels.

Structure your eating around 3-4 quality meals rather than constant grazing.

7. HYDRATION SUPPORTS ALL BODY FUNCTIONS

Water needs vary based on activity level, climate, and food choices. Natural fluids like water, herbal tea, and black coffee support hydration without adding excess energy. Avoid relying on sugary beverages which provide poor nutrition and excess energy.

8. FOOD LABELS DON'T TELL THE WHOLE STORY

Marketing terms like "natural," "low-fat," or "high protein" don't necessarily indicate good nutritional value. The degree of processing and overall protein-to-energy ratio matter more than individual nutrients.

Focus on selecting mostly whole foods that don't require labels.

9. SLEEP AND STRESS IMPACT FOOD CHOICES

Poor sleep and high stress drive cravings for energy-dense, ultra-processed foods. These factors can override our natural hunger and satiety signals.

Prioritising sleep and stress management supports better food choices.

10. SUSTAINABLE HABITS BEAT PERFECT PLANS

Small, consistent improvements in food quality lead to better long-term outcomes than short-term perfect eating. Progress doesn't require elimination of any foods, just better awareness of quality and portions.

Focus on gradually building better habits.