What nutrients should beginners prioritize?
Written by
Chen Jialiang
Reviewed by
Prof. Benjamin Murphy, Ph.D.An emphasis on key nutrients is the basis of healthy beginner eating. Protein, fiber, healthy fats, complex carbohydrates, and calcium are the key nutrients to focus on in balance. These work together to promote energy, muscle function, brain health, and overall health without complicated restrictions.
Building & Repair Nutrients
- Protein rebuilds muscles and creates enzymes - find in eggs, lentils, chicken
- Calcium strengthens bones and teeth - get from kale, broccoli, fortified plant milks
- Healthy fats support brain function - use avocados, olive oil, nuts daily
Energy & Digestive Nutrients
- Fiber regulates digestion and blood sugar - consume oats, berries, beans
- Complex carbs provide sustained energy - choose quinoa, brown rice, sweet potatoes
- Pair these nutrients at meals for balanced energy throughout your day
Balance your nutrients instead of eliminating food groups. For example, combine complex carbohydrates with protein for breakfast, such as oatmeal with nuts. Also, incorporate healthy fats with vegetables, for example, avocado on salads. This ensures stable energy and prevents nutrient deficiencies.
Start simple by adding one nutritious food per day. Add berries for fiber at breakfast. Add lentils for extra protein at lunch. Use olive oil as a source of healthy fats at dinner. These small, consistent changes will help you develop balanced eating habits over time.
Read the full article: 10 Healthy Eating Tips for Beginners
