March is Nutrition Month in Canada, and the Dietitians of Canada work to highlight the role food plays in our overall health and well-being. So what exactly is nutrition and why does it matter?
What is nutrition?
Nutrition is the process by which our bodies take in and use food for energy, growth, repair, and overall functioning. Food provides macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). These nutrients fuel our bodies in everything from brain activity, hormone regulation, immune function, muscle movement, mood, and overall well-being.
Why good nutrition matters
Good nutrition supports:
- Stable energy throughout the day,
- Stronger immunity,
- Improved concentration and mood,
- Better sleep, and
- Long-term disease prevention (including heart disease and type 2 diabetes).
Nutrition research shows that eating meals rich in veggies, fruits, whole grains, healthy fats, and adequate protein is associated with better physical and mental health outcomes. Nutrition affects the body, emotional regulation, stress tolerance, and cognitive abilities.
A balanced perspective
It’s so easy to fall into “good food vs. bad food” thinking, but nutrition is not about perfection. Food is also part of our social, cultural, and emotional connections and it should be enjoyed. Depriving ourselves can often lead to cycles of restriction and overeating. Making sure that our bodies have the nutritional balance to maintain blood sugar levels can make a big difference, and one that is often noticed and dismissed, remedied by another cup of coffee or a blast of caffeine or sugar. The highs and lows of unbalanced eating can wreak havoc on your internal system and cognitive equilibrium, throwing you out of sync and interfering with your ability to function at your best level. Just think of that meeting you were in where you suddenly started yawning; what did you have for breakfast that day? Did you even have breakfast?
A balanced approach to diet looks like:
- Eating mostly nutrient-dense foods (such as fruits, veggies, whole grains, lean meat, legumes, and nuts),
- Allowing room for enjoyment,
- Letting go of guilt around eating, and
- Avoiding all-or-nothing thinking.
Gentle shifts that make a difference
There is no need to do a complete diet overhaul - small, consistent adjustments are more effective in the long-term.
Consider options including:
- Add before you subtract - add a serving of veggies to dinner or fruit to breakfast;
- Pair protein with snacks - for example, apple and peanut butter or crackers and cheese;
- Hydrate consistently - mild dehydration affects energy and mood;
- Upgrade one meal - focus on improving just lunch or breakfast to start, and that may look like: remembering to eat that meal by preparing it in advance, or setting an alarm on your phone to remember to eat.
- Plan for reality - keep easy, nourishing options on hand for busy days.
Nutrition is not a test that you pass or fail; it is an ongoing, evolving relationship with food and your body. This month, the focus is all about paying attention to what you put on your plate and into your body. Pay attention to how your body responds to the food you eat. Are you more tired when you eat something in particular? Do you have more energy, and are your moods more stable when you eat certain things? Is there something that you are craving? Maybe this is something that your body needs. If all else fails and you don’t know where to start, you can always fall back on the standard food guidelines and what your personal preferences are and see what you come up with. Whatever your journey looks like in discovering your nutritional equation, make sure to have some fun with it. Experiment with new recipes, share a meal with friends or family, or take time to learn about a different culture through food.
Walsmley EFAP