Nutrient Balance: Nutrition Basics

Nutrient (n): a  substance that provides nourishment essential for growth & the maintenance of life

The definition of nutrients proves the importance of nutrients in the diet. Each one accomplishes something different than the next one in the body. This means that to be healthy, one must consume a balanced diet, including each one

Nutrients:

Carbohydrates

40-65% of Calories

Proteins

10-35% of Calories

Fats

20-35% of Calories

Vitamins

Minerals

Water

The best way to create a balanced diet, in my opinion, is to simply consume a variety of each of the food groups. Do Not Just Consume the Same Foods Day In & Day Out! The best way, however, is to take the time & track your food intake for a week. This can be done on https://www.supertracker.usda.gov/ . Once you have completed inputting a week of information, you can create a nutrients report that will show you the amount of nutrients you consumed. With this information you have the knowledge to make changes to your own diet.

Here is a recipe with all the nutrients to get you started on your way to a balanced diet.

Quinoa Salad

Ingredients:

• 1 cup uncooked quinoa
• 1 + 1/2 cups shelled edamame, thawed, if frozen
• 1 mango, peeled and diced
• 1/2 red bell pepper, diced small
• 1/2 green bell pepper, diced small
• 1 small red onion, diced small
• 3/4 cup unsweetened coconut flakes
• 3/4 cup sliced or slivered almonds
• 1/2 cup raisins
• 2 tablespoons fresh chopped cilantro
• 2 limes, zested and juiced
• 1/4 cup balsamic vinegar
• salt and pepper, to taste

Preparation:

1. Rinse the quinoa well in a wire strainer and cook according to package directions. Cool. Fluff with a fork.
2. In a large mixing bowl toss everything together and season with salt and pepper to taste.
3. Serve chilled or at room temperature. Refrigerate leftovers.

From Cinnamon Spice & Everything Nice (www.cinnamonspiceandeverythingnice.com)