1 Foundational Nutrition: Beyond Dieting & Calorie Counting
Macronutrients, micronutrients, blood work basics
1.1 1.1 Macronutrients: The Building Blocks
1.1.1 Proteins: Complete vs. Incomplete Sources
Simple Rule:
Eat animal proteins (meat, eggs, dairy) daily—they contain all 9 essential amino acids.
Plant proteins (beans, grains) lack key amino acids → pair them (e.g., rice + lentils).
Science Spotlight:
Leucine (in eggs/meat) triggers mTOR to build muscle [1].
Gelatin (in bone broth) heals gut lining by boosting collagen [2].
Indian Context:
Complete: Paneer, eggs, chicken (best choices).
Incomplete: Dal + roti (needs combos for full protein).
1.1.2 Fats: Saturated, Monounsaturated, Polyunsaturated (Omega-3/6)
Simple Rule:
Cook with ghee/coconut oil (stable at high heat).
Eat fatty fish (salmon, sardines) for omega-3s.
Avoid seed oils (soybean, canola)—too much omega-6.
Science Spotlight:
Omega-3s (DHA/EPA): Reduce inflammation (lowers IL-6 by 40%) [3].
Too much omega-6: Promotes blood clotting (+ heart disease risk) [4].
Indian Fix: Replace sunflower oil with mustard oil (better omega-3:6 ratio)
1.1.3 Carbohydrates: Natural vs. Processed, Glycemic impact
Simple Rule:
Eat: Non-starchy veggies (spinach, cauliflower).
Avoid: Sugar, bread, fruit juice.
Science Spotlight:
Fiber myth: Soluble fiber (e.g., oats) feeds gut bacteria → but insoluble fiber (e.g., wheat bran) can irritate the gut [5].
Glycemic impact: White rice spikes blood sugar 2x faster than cauliflower rice [6].
Indian Swap: Cauliflower rice instead of white rice.
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1.2 Micronutrients: Vital but Overlooked
1.2.1 Fat-Soluble Vitamins (A, D, E, K)
Simple Rule:
Vitamin D: Get sun or eat egg yolks.
Vitamin A: Liver (1x/week) fixes deficiencies.
Science Spotlight:
Vitamin D deficiency → 5x higher diabetes risk [7].
Vitamin K2 (in ghee) directs calcium to bones (not arteries) [8].
1.2.2 Water-Soluble Vitamins (B-Complex, C)
Simple Rule:
B12: Only in animal foods (meat, eggs).
Vitamin C: Bell peppers > oranges (less sugar).
Science Spotlight:
B12 deficiency → nerve damage (common in vegetarians) [9].
High-dose Vitamin C (≥1g/day) can cause kidney stones [10].
1.2.3 Essential Minerals (Magnesium, Zinc, Iron, Potassium, etc.)
Simple Rule:
Magnesium: Dark chocolate, nuts.
Zinc: Meat, shellfish.
Science Spotlight:
Magnesium deficiency → muscle cramps + insomnia [11].
Zinc boosts immunity (lowers cold duration by 50%) [12].
1.3 Electrolytes & Hydration: The Forgotten Health Pillar
Simple Rule:
Salt food liberally (Himalayan pink salt).
Drink when thirsty (no forced 8 glasses/day).
Science Spotlight:
Low sodium → fatigue + headaches (common on keto) [13].
Potassium (in coconut water) balances blood pressure [14].
Key Takeaways
✔ Protein: Animal sources = best. Plants need combos.
✔ Fats: Avoid seed oils; eat omega-3s.
✔ Carbs: Skip processed; choose veggies.
✔ Vitamins/Minerals: Prioritize D, B12, magnesium.
✔ Electrolytes: Salt your food, drink to thirst.