Carbohydrates come in two types. They give us energy.

 Complex Carbohydrates: , like whole grains and veggies, have important vitamins and minerals
Simple Carbohydrates:  like refined sugars and bleached flour, don't have much nutrition.

Fats are a good source of energy and are important for brain and nerve growth.
Healthy fats, like olive oil and avocado oil, provide nutrients and vitamins.
But there are also unhealthy fats, like coconut and palm oils, that can be harmful.
Trans fats, found in hydrogenated oils, margarine, and shortening, should be avoided.
Because  to keep it simple, the molecule is shaped as a Y,
that easily clumps in the bloodstream. 

Proteins are like building blocks for our body and are found in foods like meat, seafood, and vegetables.
They play an important role in all our body functions, like building and repairing tissue, regulating functions
such as muscle contractions and reflexes, and providing energy.

Minerals are important nutrients that help regulate various bodily functions, such as cell reproduction, growth, nerve impulses, and muscle contractions.

Water is essential for regulating all body functions, such as controlling body temperature, producing tears and saliva,
keeping the skin hydrated, and producing nasal mucus.

Vitamins are essential for various bodily functions, including building tissues and bones, strengthening the immune system, and creating new cells.


Notes:
Building and repairing in the context of the body involves regenerating cells that have fulfilled their life duties and replacing them with newer ones, as well as rebuilding tissue torn by illness or small or large cuts. This process requires a variety of nutrients, including proteins, vitamins, and minerals, to ensure that the body has the necessary building blocks to carry out these functions effectively.

Regulating keeps the body temperature and fluid levels steady. If you don't use carbohydrates, fats, and proteins every day, your body will store them as fat for later use, even if they're not nutritious.

Cheap foods have high costs. 
Eating complex carbs, good fats, and proteins provides high-quality fuel for daily activities.

Eating junk food, which is high in simple carbohydrates and processed fats, provides very few nutrients per calorie. As a result, you'll need to eat more often to keep up with your body's energy demands, but you'll consume more calories than necessary. The excess calories will be stored as fat, leading to increased costs, time waste, and potential long-term health problems.

If the last three elements (minerals, water, and vitamins) are not utilized,
they will be eliminated from the body through bodily fluids.

 Calories measure food energy for our daily activities, from breathing to sleeping. We need to balance the calories we consume with physical activity to maintain a healthy weight. Eating a balanced diet with complex carbs, good fats, proteins, minerals, water, and vitamins is crucial for our calorie needs and health.

In simple terms, a calorie is a measure of energy in food. However, due to industrial processes, the number of calories on nutritional labels may need to reflect the true energy value of the food.

Instead of focusing solely on calorie counts, we should also pay attention to the amount of protein in our food, as it is essential for building and repairing our body's tissues
. Despite confusing marketing tactics, calculating our caloric needs is not as complicated as it may seem by eating whole foods. 

"SERVING"Yes, the term "serving" can be manipulated to mislead consumers about the true nutritional value of a product. Serving sizes can be adjusted to make a product appear healthier or to make the calorie count seem lower than it is.
I multiply my body weight by 15 to estimate my calorie need and use the number as a guide,
focusing on nutrient-dense and whole foods to meet my body's nutritional needs.

Where do calories come from & how many?

Carbohydrates provide 4 calories per gram, equivalent to 112 calories per ounce,
whether simple or complex.

Fats provide 9 calories per gram, equivalent to 252 calories per ounce,
regardless of whether they are good or bad fats.

Proteins provide 4 calories per gram, equivalent to 112 calories per ounce.
All proteins are healthy, but some are healthier than others

Alcohol provides no nutrients and has 7 calories per gram, equivalent to 196 calories per ounce.
 

Note: Fat is a more efficient storage form of energy than carbohydrates or proteins because it contains more calories per gram and takes up less space than carbs or proteins, which makes it a more practical storage form for our bodies.

 

1. Portion sizes matter: The amount you eat matters whether you want to lose or gain weight. Eating too much can lead to weight gain, while not eating enough can lead to weight loss.
2. Serving sizes matter: Knowing the recommended serving size for different types of foods can help you make informed choices about how much to eat.
3. Nutrient-dense foods matter: Choosing nutrient-dense foods (meaning they contain a lot of vitamins, minerals, and other essential nutrients) can help you meet your nutritional needs while also managing your calorie intake.

The calories we eat are used in three ways:

65% for keeping our body functioning,
This means keeping the heart and lungs working, regenerating cells,
regulating body temperature, and making proteins and enzymes.   

25-40% for physical activity,
This fluctuation depends on the type of work and exercise level.​​​

5-10% for digestion.
And absorbing nutrients from the food we eat.

NOTE: Fiber is a type of carbohydrate that is indigestible,
so even though it has calories, they are not absorbed.
For example, if we eat 300 calories of red beans, about 100 of those calories
will pass through undigested because of the high fiber content.

Cool right!