Nutrition Basics

Share this program

Recipe Getting Started

NUTRITION BASICS

Food is fuel. It gives us energy to think, breathe, walk, and talk. Specifically, the three major nutrients found within food, referred to as macronutrients, are responsible for providing us with fuel, known as calories. These macronutrients, known as carbohydrates, proteins, and fats, are the most critical nutrients of human nutrition. Each of them plays a critical role, therefore is important to have a basic understanding of these nutrients, what they do, and how they affect our bodies and health.

What is a calorie?

A calorie is simply a way of measuring the amount of energy in food. Many people try to avoid or limit calories due to the potential for weight gain. In order to maintain your weight, you need to consume the same number of calories as you burn. If you are gaining or losing weight, that means you are consuming more or fewer calories than you actually need.

Calories come from only three main sources, known as the macronutrients. After eating, these three nutrients are either immediately used by the body for various functions (to build muscle, to provide immediate energy, to build new cells) or if consumed in excess they are stored as fat. The key to a healthy weight is not to eliminate or avoid any specific macronutrient, but instead to find the right balance to between our calorie intake and expenditure.

What is protein?

Protein is an essential nutrient found in every cell of our bodies. Protein makes up the structure of the cells, organs, and muscles. It can also be used to make hormones, co-enzymes, blood, and even DNA. Protein-containing structures are constantly being broken down and replaced, therefore the body needs some protein daily to replace what has been used up.

Protein can also be used for energy. Most adults get more than enough protein to meet their daily needs as long as they are eating a varied diet. Protein has gotten a lot of hype as a “weight loss” food over the last few years, but adding more protein to your diet will not cause any miraculous weight loss. It can cause you to feel more satisfied at a meal, but it still contains calories and too many calories from any source can cause you to gain weight.

What is a carbohydrate?

Carbohydrates are a large molecule found in food that your body breaks down into sugar (glucose). The body uses the sugar from these molecules to give you energy for daily activities and to maintain proper organ function, especially brain function. The glucose from carbohydrates is either burned right away or can be saved in the muscles and liver to be used later.

The minimum amount of carbohydrates needed for proper brain function is about 130 grams per day. If you are physically inactive, you may want to eat fewer carbohydrates, as any excess can get stored as fat. You should always choose “complex” carbohydrates like fruits, vegetables, milk or yogurt, beans, and whole grains. These complex carbs contain fiber and will also give you a hefty dose of vitamins, minerals, and phytonutrients. Limit foods containing added sugar like cakes, pies, candy, or sugary drinks.

What is Fat?

Fat has been unfairly blamed as the nutrient that causes disease and makes us gain weight. However, in order to maintain a healthy lifestyle, fat is actually a necessary part of the diet and may be beneficial.   Part of the reason that fat has such a negative reputation is that fat is higher in calories, over double what is provided by protein and carbohydrates. But, it is not fat that is the problem for chronic disease, it is the over consumption of the wrong kinds of fat that is problematic to our health.

Limit your intake of saturated and trans fats such as those found in high fat meats and processed baked goods as these have been linked to disease risk and may increase cholesterol. Healthy fats actually can help lower the risk of the disease and make you feel more satisfied when eating. Healthy fats are monounsaturated and omega-3 fats, found in foods such as nuts, olive oil, avocados, fish, and flaxseeds. Including these fats in your diet can help reduce the risk of many chronic diseases such as heart disease and diabetes.

Fats help us feel more satisfied with our meals and are necessary for proper brain and immune function. Don’t be afraid of fat, just choose the right type. But, remember, fat is high in calories so even if there are health benefits, watch your portions, a small amount can go a long way.

By TAPfit Dietician, Julie Masci.

News Blog

Top 6 Pre-Workouts Snacks

Nutrition Should I eat before working out? The food you eat before you workout is crucial in giving you the energy you need to sustain your workout and maximize your...

Published on : Oct 21, 2021

TAPfit features on morning news in philadelphia

Join us live on “PHL-17” Philadelphia Morning News with Jennifer Lewis-Hall to do the most amazing Tap Dancing workout- TAPfit!

Published on : Oct 19, 2021

7 REASONS TO DRINK MULLED WINE THIS CHRISTMAS!

TAPfit was on set of Hallmark Channel USA “Home & Family” with Christina Ferrare & Chuck Woolery! Join the TAPfit team as they guide Erin Hayes & Tanya Memme through...

Published on : Oct 19, 2021

TAPfit on Hollywood Today Live with Ross Matthews!

TAPfit appeared on Fox's Hollywood Today Live with Ross Matthews! See Ross and Kirsten tapping and having a blast!

Published on : Oct 19, 2021

10 Hot Tips To Lose Weight

 1. Never skip breakfast Have you ever missed breakfast and then a few hours later feel so hungry you could eat anything! What sort of breakfast you have will dictate...

Published on : Oct 19, 2021

97-3 fm Try Tapfit

A group of Ipswich sisters have created the world’s first at home Tap fitness system… so of course we had to have a go! Let’s just say our talent still...

Published on : Oct 19, 2021

TAPfit features on the Daytime show

We had so much fun on “Daytime” WFLA-NBC. Click below to join in on the fun & action with TAPfit!

Published on : Oct 19, 2021

TAPfit dancing on Good Day LA!

Join our TAPfit Team as they teach some moves to the Stars on “Good Day L.A”!

Published on : Oct 19, 2021

TAPfit featured on the Urban List

Tap Dancing AND Cardio, How Does That Work? TapFit is a unique blend of dance, traditional cardio, and targeted toning exercises, all brought together in a series of sequences, set...

Published on : Oct 19, 2021

Nutrition Basics

Recipe Getting Started NUTRITION BASICS Food is fuel. It gives us energy to think, breathe, walk, and talk. Specifically, the three major nutrients found within food, referred to as macronutrients,...

Published on : Oct 19, 2021

How To construct a meal to reach your ideal weight - fast!

Recipe Getting Started   CONSTRUCTING A MEAL Constructing a healthy dinner plate There are four steps to help you serve up a healthy food plate: 1. Choose a medium-sized plate...

Published on : Oct 19, 2021

TAPfit on The Morning Show

Media CHANNEL 7 “THE MORNING SHOW” See TAPfit on “The Morning Show” teaching Larry and Kylie some TAPfit Moves! Click Here to see Larry’s moves!

Published on : Oct 19, 2021

TAPfit wins a Gold Stevie Award!

Media GOLD STEVIE AWARD Shining a spotlight on women executives, entrepreneurs, and organizations run by women, the Stevie® Awards for Women in Business announced the results of its 2016 competition on Friday,...

Published on : Oct 19, 2021

TAPfit in Women's Fitness

Media WOMEN’S FITNESS MAGAZINE TAPfit was featured in Women’s Fitness Magazine December Issue! Find your closest TAPfit Class today at www.tapfit.com  

Published on : Oct 18, 2021

TAPfit nominated for 6 Stevie Awards

Media TAPFIT NOMINATED FOR 6 STEVIE AWARDS! TAPfit was named a Finalist in 6 categories in the 13th annual Stevie® Awards for Women in Business, and will ultimately be a...

Published on : Oct 18, 2021

TAPfit review with Fit Bottomed Girls

TAPfit was reviewed by the Fit Bottomed Girls! Read it below. Can You Tap Dance Your Way Fit? A TAPfit Review By Kristen I love to tap dance. Tap dancing is my favorite....

Published on : Oct 18, 2021

TAPfit featured on NBC!

“DAYTIME” WFLA-NBC We had so much fun on “Daytime” WFLA-NBC. Click below to join in on the fun & action with TAPfit!

Published on : Oct 18, 2021

TAPfit on the Houston Morning News!

Media KHOU HOUSTON MORNING NEWS Looking for a new way to stay in shape? You’ll want to check this out! It’s called TAPfit. It’s a fusion type of tap dancing and...

Published on : Oct 18, 2021

TAPfit featured in Elle Magazine!

 TAP into Fitness If you've Zumba-ed and hip-hopped yourself into a fitness rut, consider tap dancing. The brainchild of four elite Aussie dancers. TAPfit is the newest at home dancing...

Published on : Oct 18, 2021

TAPfit featured in Child Magazine

Media CHILD MAGAZINE  Thank you to “Child Magazine” Editor, Karen Miles, for including TAPfit in the top things you love in the November 2015 Issue!!

Published on : Oct 18, 2021

TAPfit in MNB Lorna Jane

TAPfit has been featured in MOVE NOURISH BELIEVE by Lorna Jane, a publication dedicated to health and wellness for women. "First it was Zumba, then it was Barre Class, and...

Published on : Oct 17, 2021

Health

How To Trick Yourself into Eating Veges

No matter what the state of the world, it’s always important to eat fruits and vegetables! They offer tons of nutrients like vitamins, minerals, antioxidants, and immunity boosters. It can...

Published on : Dec 1, 2020

Your Cart