Unpacking Nutrition Jargon

Decided you want to start eating better? Yay, you! Now that it's time to get started, how do you go about it?

With so much nutritional jargon out there, it can be very confusing. We can help break down the terms so you know what they mean, how they can help you on your health journey and how your TRS health plan can support you along the way.

Macronutrients: Also known asmacros, these are the three main nutrient categories that give us most of our energy: 

• Protein
• Carbohydrates
• Fats

Counting macros is a popular way to watch what you eat and make smart, healthy food choices. It can help you:

• lose fat
• maintain lean muscle mass
• keep you satisfied so you don't overeat or choose unhealthy foods
• hit your fitness goals

The National Institutes of Health say diets that follow specific macro percentages may help prevent or treat Alzheimer's disease, diabetes and cardiovascular conditions.

Recommended macros are:

• 10–35% protein
• 20–35% fat
• 45–65% carbohydrates

It's important to remember that each person's daily calorie needs are different, so talk to your doctor or nutritionist to help find the right macros for you.

Total daily energy expenditure: TDEE is the number of calories you burn throughout the day through normal daily functions and exercise. Figuring out your TDEE will show you how many calories you can eat in a day when trying to lose weight.

Use the National Institute of Diabetes and Digestive and Kidney Diseases bodyweight planner to calculate your calories.

Calories In, Calories Out: If you're concentrating on your health, you're bound to see the term CICO. The idea behind it is that you'll lose weight by eating fewer calories than what your body uses, so CICO pairs nicely with TDEE.

If you think about the fact that one pound = 3,500 calories, in theory you'd have to shave 500 calories per day, either by eating less, working out more or a combination of the two, to lose a pound a week.

A registered dietitian can guide you on your journey by identifying your caloric needs and delving into how different food choices make you feel.

Intermittent Fasting: IF is a style of eating where you fast for certain periods throughout the day. It has gained popularity over the past few years with supporters saying it can curb cravings and help with weight loss. 

However, it may not be right for everyone. Specifically, Intermittent Fasting can be dangerous for diabetics and pregnant women. Everyone is encouraged to talk to a doctor or nutritionist before starting a fasting program

Ketogenic Diet: “Keto" is another popular eating style. It's focused on eating high levels of protein and fat, with a very low intake of carbohydrates. There are success stories from people who've lost weight on a keto diet, but there are also potential risks:

• Some health experts warn against extreme low-carb diets, especially those like “keto" that concentrate on high fat, because they may raise the risk of heart trouble and cause liver or kidney problems.
• Some studies have shown extreme low-carb diets can affect the brain, causing confusion and mood swings.
• Extreme low-carb diets may lead to headaches, constipation, muscle cramps and ketosis. This is when your body breaks fat down into ketones.
• Too many ketones can cause ketoacidosis, which is when your blood becomes acidic and toxic.
• This is especially dangerous for diabetics. Diabetes-related ketoacidosis can be life-threatening.
• Harvard Health says a low-carb diet should be done only under a doctor or dietitian's care.