Frequently Asked Questions

Vitamins are organic compounds made by plants or animals, essential for various bodily processes like energy metabolism and immune function. Minerals are inorganic substances from soil and water, important for bone structure, fluid balance, and enzyme function. Both are necessary for health, but they function differently in the body.

General recommendations suggest approximately 0.8 grams of protein per kilogram of body weight for sedentary adults. For those engaged in regular physical activity, needs may be slightly higher, typically 1.2-2.0 grams per kilogram. Individual needs vary based on age, activity level, and health status. Distributing protein throughout the day supports optimal utilization.

Vitamin D is found in fatty fish (salmon, mackerel), egg yolks, mushrooms exposed to sunlight, and fortified dairy products. Sunlight exposure on skin also produces vitamin D naturally. The amount obtained from food alone may be insufficient for some people, particularly in regions with limited sunlight. Food sources combined with reasonable sun exposure typically provide adequate vitamin D.

A varied diet of whole foods typically provides all necessary vitamins and minerals for most people. Supplementation may be beneficial in specific cases, such as vitamin B12 for strict vegans or vitamin D in regions with limited sunlight. However, supplementation decisions should be made based on individual circumstances, not general recommendations. Consult with a healthcare provider for personalized guidance.

Water needs vary based on activity level, climate, and individual factors. A common guideline is approximately 8 cups (2 liters) daily, though some research suggests listening to thirst cues may be more accurate. During exercise or in hot climates, needs increase. Most water comes from beverages, though fruits and vegetables also contribute. Consistent hydration throughout the day is more important than reaching a specific number.

Macronutrients are carbohydrates, proteins, and fats—the primary nutrients providing energy and supporting body function. Carbohydrates fuel daily activities, proteins support muscle and tissue maintenance, and fats support hormone production and nutrient absorption. A balanced diet includes adequate amounts of all three, tailored to individual activity levels and health goals.

Whole grains provide fiber, B vitamins, and minerals not found in refined grains. Fiber supports digestive health, stable blood sugar, and satiety. While technically not "necessary" if other fiber sources are consumed, whole grains are practical, affordable sources of these nutrients. They're often beneficial as part of a varied diet, though individual tolerance varies.

A balanced meal typically includes a protein source, whole grain or starchy carbohydrate, vegetables, and a healthy fat source. Specific proportions depend on individual needs and activity level. A practical approach is filling half your plate with vegetables, one quarter with protein, and one quarter with whole grains or starch, adding healthy fats as desired.

Food labels show serving size, calories, macronutrients, and micronutrients per serving. The % Daily Value (%DV) indicates how much each nutrient contributes to a daily diet. Using labels helps compare products and understand nutritional composition. Remember that serving sizes may differ from what you actually consume, so calculations may be necessary for accurate assessment.

Antioxidants are compounds that help protect cells from damage caused by free radicals—unstable molecules produced during normal metabolism and from external factors. Foods rich in antioxidants include colorful vegetables, fruits, nuts, and whole grains. A diet with variety naturally includes adequate antioxidants without needing specific "superfoods."

Both organic and conventional foods provide nutritional value. The primary advantage of organic produce is typically lower pesticide residue levels. From a nutritional perspective, the benefit of eating more fruits and vegetables—whether organic or conventional—outweighs concerns about conventional farming methods. Budget and availability should guide your choices.

Adequate hydration before, during, and after physical activity supports performance, temperature regulation, and recovery. For activities under 60 minutes, water is typically sufficient. For longer activities, beverages with carbohydrates and electrolytes may benefit performance. Individual hydration needs vary based on activity intensity, duration, and environmental conditions.

Fiber supports digestive health by promoting regular bowel movements, feeding beneficial gut bacteria, and helping maintain stable blood sugar levels. Soluble fiber (found in oats, beans, apples) dissolves and forms a gel-like substance; insoluble fiber (found in whole grains, vegetables) adds bulk to stool. A diet with adequate fiber from whole foods supports digestive well-being.

A well-planned plant-based diet can provide most nutrients through diverse sources like legumes, whole grains, nuts, seeds, and vegetables. Vitamin B12, primarily found in animal products, may require supplementation or fortified foods. Individual nutrient needs vary; some plant-eaters benefit from certain supplements. Consulting with a registered dietitian helps ensure adequacy.