Understanding What Our Bodies Truly Need
Nutrition and food can be confusing. We are often told one thing, only for new research to change the guidelines quickly. One common issue people face is the concept of eating what we think we need versus what we actually need. Often, we tend to believe we need more food and fluids than we really do.
What Do We Need?
Since everyone is different, our nutritional needs vary. However, in general, we all need to consume the right amount of total energy (calories) each day, along with a balance of macronutrients (carbohydrates, protein, and fat), and a variety of vitamins and minerals. This intake needs to match factors like our activity level, age, gender, metabolic rate, and stage of life. For example, a petite, sedentary office worker requires far fewer total calories and nutrients than a muscular firefighter or professional athlete.
To ensure you’re consuming the right balance of these nutrients, it’s recommended that your main meals follow a simple rule: half of your plate should be filled with fruits or vegetables (or salad), one-quarter should come from a protein source (like fish, lean meats, eggs, or lentils), and the remaining quarter should consist of whole grains or low glycemic index carbohydrates. It’s important to note that this guideline isn’t about filling your plate with equal amounts of food—it’s about ensuring you’re eating the right portions.
A simple way to measure how much protein you should be eating is to hold out your hand in front of you. Open your hand and look at your palm. This is the approximate size of your protein portion. For smaller individuals, their palm will be smaller, meaning a smaller portion size. If you’re eating red or white meat, your portion should match the size of your palm (including the thickness, without your fingers). If you have fish, which is less dense, your portion can be the size of your palm, including your fingers.
Many of us tend to eat too much protein and grains, while not getting enough fruits and vegetables. To measure your portion of grains, simply make a fist. This is the recommended portion size for foods like rice, quinoa, pasta, couscous, or potatoes. Once you have your protein and grains measured, you can fill the rest of your plate with fruits and vegetables.
Total Energy and Portion Size
The plate rule typically ensures you’re getting enough food and total energy. However, if you have specific needs, you may need to adjust your portion sizes. If you’re unsure, it’s always a good idea to consult with a registered nutritionist or dietitian. Most people tend to consume too many calories, which is evident in the high number of overweight individuals. If you’re overweight, you’re likely consuming more calories than you need. Excess calories are stored as fat.
A common reason many people overeat is that they don’t listen to their body’s signals. Often, people eat out of boredom or habit, even when they’re not truly hungry. Additionally, processed and refined foods—often consumed in large portion sizes—are a significant source of excess energy. Next time you eat, try slowing down, pay attention to how full you really feel, and check your portion sizes using the hand rule.
Vitamins and Minerals
A balanced diet provides the necessary vitamins and minerals, but many individuals believe they need supplements to meet their needs. Unless you have a medical condition, you probably don’t need supplements if you’re consuming a balanced diet. Supplements should not replace a poor diet, nor should they be required if you’re eating properly. In fact, many excess vitamins simply get excreted from the body, as the body doesn’t store them in excess.
Water
Water is vital for good health, but it’s easy to overdo it. You need enough to stay hydrated, but you can drink too much. To stay properly hydrated, you should drink enough fluid to pass clear and plentiful urine about 5–6 times a day. If you’re using the bathroom more than this, you may be overhydrating.
It’s important to remember that we often overestimate how much nutrition our bodies need. If you’re concerned about your macronutrient intake, or your vitamin or mineral status, consider consulting with a registered nutritionist or dietitian for personalized guidance.
