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Basic Nutrition

Updated: 2 days ago


Proper nutrition is achieved when we consume appropriate food that allows us to carry out our everyday activities through the nourishment of our bodies (Carpenter et al., 2024). With proper nutrition, we can feel better physically and mentally; not only does it help to safeguard us from illnesses but it also protects our cognitive function (Selhub, 2022). 


For example, did you know that certain vitamins are paramount in maintaining a healthy nervous system, which includes our brain? Vitamins B-9 and 12, found in dark leafy greens and nuts (Haiderian Medical Centre, n.d.), is required to produce chemical messengers that can impact our mood and behaviour (Krumm, 2021). 


What Are My Nutrition Requirements?

Many factors contribute to nutrition, such as calorie, micronutrient, and macronutrient intake. Everybody’s nutritional needs can vary according to age, physical activity intensity, chronic health conditions, or even individual differences! 


A basic way to know if you are getting enough food to sustain your energy throughout the day would be your caloric intake. The Mayo Clinic’s calorie calculator can provide insight into how many calories one should consume. 


Additionally, tracking our protein, carbohydrate, and fat intake may be useful in monitoring our food proportions. HealthHub (n.d.) recommends that half of our plate should be fruits and vegetables, with the other two quarters being whole grains and protein. 


Knowledge of one’s vitamin and mineral requirements is essential to take a further step in your health journey. This may be of greater importance to those with existing medical issues or engaging in a vegetarian or vegan lifestyle; taking supplements may be a way to meet nutrient needs. The macronutrient and micronutrient calculators can be found below. Do use them as a reference instead of a strict guide; consult your doctor should you have any doubts.




U.S. Department of Agriculture’s nutrient calculator: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator 


Written by: Adalee Loh


03/2024


References

Carpenter, K., Snell, E. E., & Truswell, A. S. (2024, April 7). Nutrition. Britannica. https://www.britannica.com/science/nutrition 


Haiderian Medical Centre. (n.d.). Iron and B12/folate diet advice. https://www.haiderian.co.uk/info.aspx?p=15 


HealthHub. (n.d.). Nutritious foods for a healthy diet. https://www.healthhub.sg/programmes/nutrition-hub/eat-more 


Krumm, B. (2021, March 11). Mood-boosting qualities of vitamins and how they can help mental health. Sage Neuroscience Centre. https://sageclinic.org/blog/vitamins-and-mental-health/ 


Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health Publishing. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 



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