Dietary sources of energy.

It’s important to fuel your tank properly if you want to keep it running. The food you eat supplies many types of macronutrients — carbohydrates, fats and proteins — which deliver the energy (or calories) your body needs to function. Food also supplies micronutrients, such as vitamins and minerals, which don’t provide calories but help the body with chemical reactions. In addition, food is a source of water, fiber and other essential substances. Read on to learn more about the nutrients that your body needs to stay energized.


Carbohydrates

Carbohydrates can be simple or complex. Simple carbohydrates are the sugars found in fruits, honey, milk and milk products. They also include sugars added during food processing and refining. Simple carbohydrates are absorbed quickly for energy.

Complex carbohydrates, also known as starches, are found primarily in whole grains, pasta, potatoes, beans and vegetables. Digestion is required to change complex carbohydrates into simple sugars.

Complex carbohydrates contain many vitamins and minerals as well as fiber. During processing, however, complex carbohydrates may be refined, removing many important nutrients — along with their benefits.


Fats

Fats are a natural component of various foods, and they come in different forms. The oils used in cooking are a form of fat. Fats are also found in foods of animal origin, such as meat, dairy, poultry and fish, and in such common foods as avocados, nuts and olives. Fats are a major source of energy — or calories — and also help your body absorb some vitamins.


Proteins

Proteins build and repair body structures, produce body chemicals, carry nutrients to your cells and help regulate body processes. Excess proteins also provide calories. Proteins are composed of basic elements called amino acids. There are two types of amino acids: those your body can generate, known as nonessential amino acids, and those that can only be obtained from the food you eat, known as essential amino acids.


Vitamins

Many foods contain vitamins, such as A, B complex, C, D, E and K. Vitamins help your body use carbohydrates, fats and proteins. They also help produce blood cells, hormones, genetic material and chemicals for the nervous system. Deficiencies of these vitamins lead to various diseases.

During processing, foods can lose nutrients. Manufacturers sometimes enrich or fortify the processed food and add back nutrients. Fresh, natural foods, though, contain vitamins in their preferred natural state.


Minerals

Minerals such as calcium, magnesium and phosphorus are important to the health of your bones and teeth. Sodium, potassium and chloride, commonly referred to as electrolytes, help regulate the balance of water and chemicals in your body. Your body needs smaller amounts of minerals such as iron, iodine, zinc, copper, fluoride, selenium and manganese, commonly referred to as trace minerals.


Water

It’s easy to take water for granted, but it’s a vital nutritional requirement. Many foods, especially fruits, contain a lot of water. Water plays a role in nearly every major body function. It regulates body temperature, carries nutrients and oxygen cells via the bloodstream and helps carry away waste. Water also helps cushion joints and protects organs and tissues.


Fiber

Fiber is the part of plant foods that your body doesn’t absorb. The two main types are soluble and insoluble, and fiber-rich foods usually contain both.

Foods high in soluble fiber include citrus fruits, apples, pears, plums and prunes, oatmeal and oat bran, and barley. Legumes, such as dried beans and peas, are also high in soluble fiber. This type of fiber helps lower blood cholesterol, slows the rise in blood sugar and adds bulk to stools.

Insoluble fiber is found in many vegetables, wheat bran, and whole-grain breads, pasta and cereals. Insoluble fiber also adds bulk to stool, stimulates the gastrointestinal tract, and helps prevent constipation.

Healthy eating doesn’t have to be hard.

Losing weight doesn’t have to be hard, practice these easy fundamentals:

  • Spread servings throughout the day. Include at least one serving from most food groups at each meal.
  • If you’re hungry, eat! Starving yourself can be counterproductive, as it can set you up for overeating later.
  • Make pleasure a priority. Losing weight may require you to cut back on some of your favorite foods, but don’t sacrifice enjoyment. Be sure to include the flavors, colors and textures you love.
  • Plan by the week. It’s more efficient than day by day. That way, you can also be sure to have the right foods on hand.
  • Eat ‘real’ food. Limit or even avoid processed foods, such as many canned and most boxed and convenience foods. Processed foods often include unwanted fat, sugar, calories and salt — as opposed to whole foods, including most frozen fruit and vegetables, which haven’t been changed from their natural state and are loaded with nutrients.
  • Count ‘add-ons’ in servings. Don’t forget to include anything you put on or add to your food — such as dressings and dips for vegetables and fruits, as well as cream, milk or sugar in coffee or tea.
  • Be flexible with yourself. Every food doesn’t have to be a source of excellent nutrition. The point is to choose foods that promote good health and are good calorie bargains most of the time.
  • Look for shortcuts. Buy pre-cut veggies and fruits, and shredded low-fat cheese for quick, healthy meals.
  • Tomorrow is another day. If you didn’t get enough veggies Monday, add extra Tuesday and Wednesday. Try not to get stuck on exact servings each day.
  • Beverages — including alcohol — count. When considering calories, don’t forget to count the liquid form. Although some beverages, such as juice and milk, contain important nutrients, they also have a lot of calories. Water is still the best choice when it comes to satisfying thirst and cutting down on the urge to snack.

5 tips for a better night’s sleep.

Sleep is a remarkably productive and critical part of life; it’s the time when the brain and body recharge for another day. Yet, most of us simply aren’t getting enough sleep. Stress, everyday demands and your smartphone are likely culprits negatively impacting your sleep.

Either too little or too much sleep can make it tough to function at your best. Sleep better and wake up feeling more rested with this advice.

  • Eat meals (especially dinner) at the same time each day and at least two to three hours before bedtime.
  • Limit naps to 30 minutes at least six to eight hours before bedtime.
  • Stay active. Any activity is good. For best results, get moving 20 to 30 minutes most days, at least four to six hours before bedtime.
  • Limit your caffeine intake and avoid it after noon. Also avoid stimulants such as decongestants and nicotine.
  • Go to bed at the same time every night and get up about the same time every morning — even on weekends.

A healthy amount of sleep for most adults is seven to eight hours a night. If self-care techniques don’t help, talk to your health care provider.