Welcome to our Nutrition page! Here, you can explore clear explanations of key nutrition concepts and build your understanding step by step. Each section includes an optional (but highly recommended!) interactive element to help you apply what you’ve learned. We hope you find this helpful—if you’d like more information or want us to add a new topic, don’t hesitate to reach out!
Nutrition
How to eat healthy is confusing, we aren't going to pretend it's not. There are so many fad diets and contradicting pieces of advice on how to eat well. Beyond this, nobody is really ever tested or properly taught in school of what different macronutrients are or what that term even means. At Biting Back we are working to address this very issue, by providing teenagers with knowledge around how to eat healthily and debunking some stereotypes around nutrition. Below are definitions and explanations of major nutrition ideas that we think are important and will help you navigate choosing a balanced day of eating. This is a lot of information to digest, pun intended, so take your time with implementing our suggestions and learning these ideas!
What is nutrition?
We use this word a lot at Biting Back and in general so it is very important to understand what nutrition means. Nutrition is a three part process:
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The body obtains or is provided food that is consumed
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The body absorbs and digests the food and breaks it down into its parts, i.e nutrients
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The broken down nutrients are spread throughout the bloodstreams and are used by the body for various reasons.
Why is nutrition important?
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The nutrients your body has affects the way one thinks, sleeps, exercises, moves, breathes, and more. ​ We get most of our nutrients from food, which is why what you eat matters.
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The body needs different kinds of nutrients for different functions–which is why it is important to have a balanced diet, so you can fuel your body with all the nutrients it needs for its various jobs.
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For example, protein is great for muscle recovery and growth, while fats are essential for absorbing vitamins and regulating hormones. Therefore, it is important to get a good balance of both protein AND fats so your body can get nutrients to support muscle recovery AND regulate hormones. Please note, this is an oversimplified example and there are other nutrients one would need for a complete diet.
How to eat in a nutritious way?
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This is as loaded of a question as a loaded baked potato (fun fact: the skin is the healthiest part of a potato). Nutrition can feel like a complex topic because there are so many elements to it and a lot of explanations often include science, which can be a lot. The most important thing to remember when thinking about how to be nutritious is balance. It’s very easy to hyper focus on one element of nutrition, like the protein trend, but eating in balance is the key to being nutritious.
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Below, you will find the major themes and underlying concepts of nutrition. Then, we will combine these ideas to revisit this question after you have learned about the specifics. We recognize that we are oversimplifying ideas, if you are interested in learning more about specifics or more of the science we encourage you to do additional research or to reach out to us!
Readers Guide
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There’s a lot of information below, and it can feel overwhelming. We recommend going through it in smaller sections so you can better process and absorb each concept.
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The content is designed to be read from top to bottom, as each idea builds on the one before it. For example, we begin with macronutrients like protein, then move into different types of protein—so understanding the basics first is important.
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Some sections also include optional activities you can do online or at home. We highly encourage you to try them—they make the information more engaging and memorable.
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If anything is unclear or if there’s something you’d like us to add, please reach out—we’re always happy to help and improve!
Macronutrients
Macronutrients and micronutrients (next topic) are the two core concepts in nutrition. Macronutrients are nutrients that the body needs in the most high quantities to supply us with energy, structural support, support growth, and to maintain physical robustness. The core three macronutrients are carbohydrates, protein, and fats. Each macronutrient serves a unique role of equal importance to the body.
Fats
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Fats provide long-lasting energy (rather than short bursts), absorb vitamins (A, D, E, K), build cell membranes, protect organs through cushioning and insulation, regulate hormones, support brain health, and control inflammation.
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There are three main types of fats: unsaturated fats, saturated fats, and trans fats.
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Unsaturated fats are generally considered the healthiest type of fat, they can support heart health when eaten in appropriate amounts. Usually liquid at room temperature, they are found in foods like olive oil, nuts, seeds, fish, and spread like peanut butter. Unsaturated fats is an umbrella term that also includes polyunsaturated fats and monounsaturated fats.
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Polyunsaturated fats provides important nutrients, like omega-3 and omega-6 fatty acids, that your body cannot make on its own and can be found in fatty fish, walnuts, and more
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Monounsaturated fats provide oleic acid which supports heart health and can be found in olive oil, nuts, and types of fish
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Saturated fats are fats that are typically solid at room temperature. They are commonly found in foods like butter, cheese, and fatty cuts of meat. While they can be part of a balanced diet, they should be eaten in moderation because they can elevate LDL cholesterol.
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Trans fats are considered the least healthy type of fat. They are usually highly processed and are found in foods like packaged snacks, baked goods, and fried foods. Trans fats can increase the risk of heart disease and are best avoided or eaten very minimally.
Carbohydrates
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The body breaks down carbohydrates into glucose (blood sugar) which is the main source of energy for your body’s cells, brain, central nervous system, muscles during exercise, tissues, and organs.
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There are two kinds of carbohydrates: complex and simple carbs.
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Complex carbs are considered more healthy because they provide more long-term, sustained energy and fiber. Examples of complex carbs include whole grains, beans, and fruits.
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Simple carbs cause energy spikes rather than long-lasting energy. Examples of simple carbs include sugary drinks, white bread, and pastries. Simple carbs are best consumed before activities that require short bursts of energy. If consumed in excess, though, simple carbs can contribute to long-term health consequences like diabetes and weight gain.
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Fiber is a kind of carbohydrate that the body cannot fully digest. Rather than being broken down into glucose for energy, fiber moves through the digestive system and plays an important role in supporting healthy digestion, gut health, and more stable blood sugar levels. Fiber is found mainly in plant-based foods such as whole grains, fruits, vegetables, beans, and legumes. More about fiber in our digestion and gut health section.
Protein
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Protein builds, repairs, and maintains body tissues. Protein also forms enzymes and hormones, supports immune health, aids in nutrient transport, and promotes satiety.
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Protein is made up of 20 different amino acids and each amino acid serves a different purpose, though they collectively form the building blocks for protein.
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Our bodies naturally produce 11 out of the 20 essential amino acids on its own.
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The other 9 amino acids that your body doesn’t make on its own can be found in different types of food with protein.
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Some forms of protein, called complete proteins, have all 9 amino acids in them like eggs, milk, quinoa, and soy
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Other kinds of proteins, called incomplete proteins, only have some of the 9 essential amino acids such as tofu, beans, nuts, and most vegetables. For incomplete proteins it is best to combine different incomplete proteins like rice and beans to make a complete protein.
Micronutrients
Micronutrients and macronutrients (previous topic) are the two core concepts in nutrition. Most people only think about macronutrients when eating–if they're eating enough protein, fats, and carbohydrates. However, many people don’t think about whether they are eating enough micronutrients which is equally important. Micronutrients are essential vitamins and minerals required by the body in small amounts for crucial functions such as enzyme production, immune support, and growth. There are four main types of micronutrients: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals. Please note, we list out where each mineral and vitamin is found primarily so that if you are deficient in a mineral or vitamin you know where to find it. Understanding generally what types of food different kinds of minerals and vitamins are in is the key, not memorizing the specific minerals/vitamins and what food they are in.
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Vitamins
Vitamins are organic compounds essential in small amounts for normal cell function, growth and development. The body naturally produces certain vitamins but it needs to get other vitamins from food sources. There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins.
Water-soluble vitamins:
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Water-soluble vitamins are vitamins that easily dissolve in water and are quickly absorbed into your bloodstream.
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Since they dissolve in water, they don’t last long in your body and any extra amounts usually leave your body through peeing. Therefore, one needs to consume these vitamins more regularly.
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The two groups of water-soluble vitamins are Vitamin C and B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
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Water-soluble vitamins help turn food into energy, support nerve and brain function, help make red blood cells, support immune system health, and help with cell growth and repair.
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Water-soluble vitamins can be found in food with Vitamin C and B-complex vitamins like oranges, lemons, broccoli, eggs, chicken, kiwi, pineapple, oats, nuts, and more.
Fat-soluble vitamins:
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Fat-soluble vitamins are vitamins that dissolve in fat, so the body stores them in fatty tissue and the liver for later use.
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Unlike water-soluble vitamins, fat-soluble vitamins aren’t as easily flushed out of the body which means you don’t need to and shouldn’t eat them in excess.
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Fat-soluble vitamins are Vitamin A (supports vision, immune function, and skin health), Vitamin D (helps the body absorb calcium and bolsters strong bones), Vitamin E (acts as an antioxidant and helps protect cells), and Vitamin K (helps with blood clotting and bone health).
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Fat-soluble vitamins can be found in foods like carrots, fatty fish, egg yolks, leafy greens, nuts and seeds, vegetable oils, and more.
Minerals:
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Minerals are essential inorganic elements that regulate metabolism, fluid balance, and build tissue structure.
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Unlike with vitamins, the body cannot make any minerals on its own. Instead, the body needs to get all minerals from food and water.
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There are two types of minerals: macrominerals and trace minerals.
Macrominerals:
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Macrominerals are minerals that the body needs in large quantities in comparison to trace minerals, which is relatively actually quite small, to properly function and to stay healthy.
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Macrominerals support bones, muscles, nerves, and fluid balance.
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The macrominerals include: calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
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Calcium helps support strong bones and teeth as well as helps muscle function. Calcium is found in dairy products, leafy greens, fortified juices and plant milks, and some types of tofu.
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Phosphorus supports bones and helps make energy. Phosphorus is found in meat, poultry, fish, dairy products, eggs, nuts, seeds, and whole grains.
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Magnesium helps muscles, nerves, and energy production. Magnesium is found in nuts, seeds, whole grains, leafy green vegetables, beans, and legumes.
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Sodium aids in balancing fluids and ensures nerve signals. Sodium is found in table salt, processed and packaged foods, fast food, and restaurant meals.
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Potassium supports heart function and muscle contractions. Potassium is found in bananas, oranges, avocados, potatoes, sweet potatoes, beans, lentils, leafy greens, yogurt, and milk.
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Chloride helps balance fluids and digestion. Chloride is found in table salt, seaweed, tomatoes, lettuce, celery, and olives.
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Sulfur helps build proteins and supports metabolism. Sulfur is found in protein-rich foods, legumes, garlic, onions, broccoli, and cabbage.
Trace minerals:
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Trace minerals are minerals that the body needs in very small amounts, nonetheless they are critical for staying healthy.
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Trace minerals have numerous important roles in the body but are primarily linked with growth, immunity, and energy production.
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Trace minerals include: iron, zinc, iodine, selenium, manganese, copper, fluoride, chromium, and molybdenum.
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Iron assists in carrying oxygen in your blood. Iron is found in red meat, chicken, turkey, beans, lentils, chickpeas, spinach and leafy greens, fortified cereals and grains.
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Zinc supports the immune system and healing. Zinc is found in beef, chicken pork, seafood like oysters, beans, nuts, seeds, and dairy products.
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Iodine plays a role in regulating thyroid hormones and metabolism. Iodine is found in iodized salt, some fish, shrimp, seaweed, dairy products, and eggs.
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Selenium protects cells and supports immunity. Selenium is found in brazil nuts, fish, seafood, eggs, meat, poultry
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Copper helps make energy and red blood cells. Copper is found in nuts, seeds, whole grains, and organ meats.
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Manganese supports bone health and metabolism. Manganese is found in whole grains, nuts, seeds, leafy green vegetables, and some teas.
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Fluoride strengthens teeth. Fluoride is found in drinking water, toothpaste, and some seafood.
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Chromium helps regulate blood sugar. Chromium is found in whole grains, broccoli, meat, poultry, and nuts.
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Molybdenum helps break down proteins and toxins. Molybdenum is found in beans, lentils, whole grains, nuts, and dairy products.
Dietary Supplements
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Maintaining a balance of these vitamins and minerals helps fuel your body and support overall health.
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There are many signs that you may be deficient in a specific vitamin or mineral—such as persistent fatigue, weak bones, headaches, and more—so it’s important to pay attention to your body.
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If you notice minor symptoms that may be linked to a deficiency, try increasing your intake of foods rich in that vitamin or mineral before turning to supplements, unless recommended by a doctor.
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However, if symptoms persist or concern you, it’s important to consult a healthcare professional who can identify any specific deficiencies and guide you on the best next steps.
Phytonutrients
The Gut
Your gut is the organ system extending from your mouth to your rectum. The gut has many components including digestion, containing 70% of your immune system, enteric nervous system, GI Tract components, and the gut microbiome. The gut is extremely important for digestion, immune support, absorbing and discarding nutrients, and producing neurotransmitters.
Digestion
Digestion is a three-part process in which the body breaks down food into its individual nutrients for energy, growth, and cell repair.
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The cephalic phase is the first stage of digestion and focuses on preparing the body for food intake. It begins before food even enters the body. When you see, smell, or think about food, your brain signals the digestive system to prepare. This leads to saliva being produced in the mouth and the stomach beginning to release digestive juices.
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The gastric phase is the second stage of digestion and takes place in the stomach. Once food enters the stomach, it is mixed with stomach acid and digestive enzymes that help break it down. The stomach muscles then churn the food, turning it into a semi-liquid substance called chyme.
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The intestinal phase is the final stage of digestion and is where most digestion is completed and nutrients are absorbed. In this phase, chyme moves from the stomach into the small intestine. Digestive juices from the pancreas and bile from the liver and gallbladder help break down carbohydrates, proteins, and fats into their smallest absorbable forms: carbohydrates into simple sugars (like glucose), proteins into amino acids, and fats into fatty acids and glycerol. These nutrients are then absorbed through the small intestine into the bloodstream and transported throughout the body for energy, growth, and repair. This is the stage where the body receives the nutrients it needs to function.
There is a common belief that eating smaller, more frequent meals leads to “better” digestion. However, eating patterns can vary from person to person. Some individuals may find that smaller, more frequent meals help support steady energy levels, while others may feel best eating larger meals less frequently. There is no one-size-fits-all approach. Overall nutrition, balanced meals, and listening to your body’s hunger and fullness cues are the most important factors in maintaining a healthy eating pattern that works best for you.
Fiber
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Fiber is a kind of carbohydrate that the body cannot fully digest. Therefore, fiber does not get broken down into glucose like other carbohydrates. In lieu of this, fiber moves through the digestive system largely unimpaired. As a result, fiber plays a critical role in digestion.
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Fiber helps slow the movement of food through the digestive tract and bolsters more stable digestion and energy levels.
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Fiber also helps feed beneficial gut bacteria in the large intestine, which supports a healthy microbiome and regular bowel movements.
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Fiber is not used as a direct source of energy like other macronutrients, however, it is essential for aiding the digestive process and ensuring long-term gut health.
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Fiber can be found in plant-based foods such as berries, leafy greens, broccoli, oats, beans, lentils, almonds, and chia seeds.
Gut Microbiome
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The gut microbiome is the trillions of microorganisms that live in your digestive tract, especially in your intestines.
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The main types of microorganisms that live here are bacteria. Though, there are also viruses, fungi, and other microbes.
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A healthy gut microbiome requires a balance of beneficial microbes and a smaller number of potentially harmful microbes, which are kept under control by the beneficial microbes.
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Beneficial microbes help with digestion, nutrient absorption, and immune function.
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Harmful microbes in small amounts stimulate the immune system, maintain balance in the microbiome, and create healthy competition with other microbes.
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The gut microbiome is shaped by one's individual experiences like diet, environment, early life exposure, and lifestyle.
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The gut microbiome plays an essential role in overall health including digestion, immunity, metabolism, and mood through the gut-brain connection.
Gut Health
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Gut health combines all of the concepts above into one. Gut health is the overall health and functioning of the digestive system, balancing of the gut microbiome, and the health of the intestinal lining–which controls what is absorbed into the bloodstream and helps protect the body from harmful substances.
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These systems work together to break down food, absorb nutrients, and eliminate waste efficiently.
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Gut health is influenced by factors such as diet, hydration, stress, sleep, and medications. When these components are in balance, the gut supports not only digestion and nutrient absorption, but also immune function, metabolism, and overall well-being.
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Gut health is directly impacted by how you eat. Different foods stimulate different types of bacteria growth. Fiber-rich foods, in particular, feed beneficial gut bacteria and help them thrive.
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When good bacteria are well-nourished, they support digestion, strengthen the intestinal lining, help regulate inflammation, and contribute to immune and mental health through the gut-brain connection.
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Diets high in ultra-processed foods, added sugars, and low fiber can reduce the diversity of gut bacteria and may allow less beneficial bacteria to dominate, which can negatively affect digestion and overall gut balance.
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A varied fiber-rich diet maintains a healthy and diverse microbiome which allows for stronger gut health.
