Embarking on a health and fitness journey is an exciting step toward improving your overall well being. An essential piece of this journey is understanding nutrition and the basics of energy balance, nutrient density, and the role of macro nutrients so that you can create a sustainable approach to eating that supports your health and aligns with your goals; whether they involve weight loss, maintenance, or weight gain.

What Is Good Nutrition?

Good nutrition is about more than just eating the right number of calories. It’s about providing your body with the fuel it needs to function at its best while enjoying food without restrictions that lead to guilt or frustration. A balanced diet includes:

Macronutrients:

These are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays an essential role in your body:

• Protein: Essential for muscle repair, recovery, and overall tissue health. Aim for 1.6 - 2.2 grams per kilogram of body weight daily.

• Carbohydrates: The body’s primary energy source, critical for workouts and daily activities.

• Fats: Support hormonal balance, brain function, and energy storage.

Micronutrients:

Vitamins and minerals, though needed in smaller amounts, are critical for various bodily functions like immunity, bone health, and energy production.

A balanced diet includes all three macronutrients in the right proportions to meet your individual needs and goals.

Energy Balance and Its Impact on Weight

Energy balance is the relationship between energy that you are taking in (food and drink), and energy that you are using up (metabolism & exercise). This balance determines your bodyweight and also impacts your overall health.

Your body uses energy in several key ways:

Basal Metabolism (BMR):
A significant amount of energy is required just to keep your body alive and maintain vital functions, such as breathing, circulating blood, and regulating body temperature. This is known as your Basal Metabolic Rate (BMR) and typically accounts for 60-75% of your total daily energy expenditure (TDEE).

Digesting and Processing Food (Thermic Effect of Food):
When you eat, your body uses energy to digest, absorb, and metabolise the nutrients from your food. This is called the thermic effect of food (TEF) and contributes roughly 10% of your TDEE, depending on your diet. The thermic effect is highest for protein (20-30% of its calories are used for digestion), followed by carbohydrates (5-10%), and then fats (0-3%).

Physical Activity:
Energy expenditure from physical activity can be divided into two main categories:

• Exercise Activity Thermogenesis (EAT): This includes planned and intentional exercise, such as running, weightlifting, or fitness classes. EAT typically makes up 10-30% of your TDEE, depending on your activity level.

• Non-Exercise Activity Thermogenesis (NEAT): NEAT encompasses energy used for unplanned or incidental activities, such as walking, fidgeting, cleaning, or moving during the day. NEAT can vary greatly between individuals and occupations, ranging from small movements at a desk job to the physical demands of a labor-intensive job. In some cases, NEAT can contribute significantly to daily energy expenditure, even exceeding the calories burned through structured exercise.

The total amount of energy you expend through physical activity depends on how active you are throughout the day, both in planned exercise and incidental movement. While planned exercise often gets the most attention, NEAT can play a crucial role in overall energy expenditure, particularly for individuals with active lifestyles or professions.

Energy balance is the key to understanding weight changes:

• Weight Loss: Achieved by creating a calorie deficit (energy out > energy in).

• Weight Maintenance: Occurs when energy in equals energy out.

• Weight Gain: Results from a calorie surplus (energy in > energy out).

It’s not just about weight; energy balance affects everything from metabolism to hormonal health. Severe calorie deficits can lead to metabolic decline and poor health, while excessive surpluses may cause weight gain and related health issues. Good nutrition avoids extreme swings in either direction, allowing for sustainable progress.

Balance and Moderation, Not Restriction

One of the biggest misconceptions about starting a health journey is that you need to cut out your favorite foods completely. In reality, a balanced diet includes room for indulgences. Think 80/20: aim for 80% nutrient rich foods and allow 20% for treats. This approach promotes sustainability and helps prevent the cycle of restriction and binge eating.

Practical Nutrition Tips and Examples

Examples of Balanced Meals:

Balanced meals should contain all three macronutrients:

• Breakfast: Scrambled eggs (protein) with avocado (healthy fat) and whole-grain toast (carbohydrates).

• Lunch: Grilled chicken (protein) with salad and mixed greens, colorful vegetables (micronutrients), olive oil dressing (healthy fat), and quinoa (carbohydrates).

• Dinner: Baked salmon (protein and healthy fat), roasted kumara (carbohydrates), and steamed broccoli (fiber and micronutrients).

• Snacks: Greek yogurt with a handful of berries or a small portion of nuts with an apple.

👉 See our Eat, Move, Live Recipe Book

Tips for Building Healthy Nutrition Habits:

Plan Ahead:
Prepping meals and snacks ensures you have nourishing options readily available, reducing impulsive choices.

Prioritise Protein:
Include a source of protein in every meal to support muscle health and keep you feeling full longer.

Focus on Nutrient Dense Foods:
Choose whole, unprocessed foods like vegetables, fruits, lean proteins, and healthy fats to maximise nutrient intake.

Eat Mindfully:
Pay attention to hunger and fullness cues to avoid overeating or undereating.

Stay Consistent:
Small, daily habits add up to significant results over time. It’s more effective to aim for progress, instead of perfection. See our post on the Power of Consistency.

Tips for Specific Goals:

• Weight Loss: Stick to nutrient dense, lower calorie foods. Make sure to combine a calorie deficit with resistance training to maintain muscle while losing fat.

• Weight Maintenance: Focus on consistency, quality of your food, and balance your intake to match your activity level.

• Weight Gain: Gradually increase portion sizes and include calorie dense options like nuts, seeds, avocado, and whole grains to support muscle growth without excessive fat gain.

👉 See Part 2: Practical Strategies for Weight Loss and Gain

The Bottom Line

Good nutrition doesn’t have to be complicated or restrictive. By understanding the role of macronutrients, energy balance, and the importance of balance and moderation, you can build a sustainable way of eating that supports your goals and enhances your health. Remember, your health and fitness goals take time. It’s not a sprint. Focus on consistency, enjoy the process, and don’t be afraid to seek guidance if you need it.

Author: Laurent Pang

ONI Personal Training | Massage Therapy | Nutrition Coaching | Movement Coaching