Welcome to your one-stop shop! This page’s introduction to the world of nutrition will provide the skills needed for future deciding the contents and quantities of what enters your body. Dig in.

Step one: know yourself – what your body needs changes with age, activity level and current health condition.

Age is just a number, except in nutrition:

• So, children: Growing bodies need protein, carbohydrates, healthy fats, vitamins, minerals, and all the colors of the rainbow in fruits and vegetables. They also need whole grains and lean protein and dairy for their bones.
• Adults: If you are sedentary or modest in your activity level, you might favor complex carbs for your energy needs, proteins for repairing muscles, and fats for the function of your cells.
• Seniors: As your metabolism slows, nutrient-dense foods become even more crucial. Make sure your meals are full of easily digestible protein, fruits and vegetables high in antioxidants and calcium for bones.

Physical activity and its role in nutrition:

• Athletes: You’ll probably need more carbs for fuel, plus enough protein for recovery, plus plenty of electrolytes, found in fruit and vegetables.
• Sedentary people: Make sure you get all of your vitamins and minerals with nutrient-dense foods, but remember to keep your calorie needs in mind. Fill up half your plate with vegetables and fruits, and a quarter of it with whole grains and carbohydrates.

Some health conditions may require special nutritional attention:

• Diabetes: this will have a profound effect on your blood sugar levels. Go for low-glycemic index (GI) carbohydrates (as compared with high-GI ones), lean protein and healthy fats.
• Heart disease: Incorporate foods that will help lower saturated fat and cholesterol, such as lean protein, fruits and vegetables, and whole grains.
• Allergies and intolerances: alter your diet accordingly, ensuring you get what your body needs through other sources but don’t negate the overall concepts.

Keep in mind: This is your life! We just want to provide you with information, inspiration and tools to help you make healthy choices that work for your lifestyle and taste.