Nutrition is one of our favourite topics over at Onto Orthopedics! We firmly believe that one of the best ways to protect your physical health is to consume foods that provide your body with the goodness it deserves!


The subject of nutrition can often be a confusing and overwhelming one – especially when there is so much conflicting advice and guidance on the topic. We believe that being able to live well is something that should be accessible to everyone, so today we would like to share a selection of nutrition basics that absolutely everyone can benefit from.



As we explained in more depth in a previous article, macronutrients are groups of nutrients that are required by the body in fairly large amounts. The three macronutrient groups are proteins, carbohydrates and fats.


When it comes to considering your diet, you should make sure you are including ample amounts of these things from healthy sources. 


Some fad diets suggest dramatically lowering or eliminating carbohydrates and fats, but these are essential components of a balanced diet. In fact, it can be quite damaging to your overall health when you cut back on your macronutrients. For example, fat is required by the body in order to absorb fat-soluble vitamins. Carbohydrates, on the other hand, are the main energy source for the body, and certainly should not be excluded entirely.


Fruit and Vegetables


There is so much to be gained by including a wide range of fruits and vegetables in the diet. These amazing foods are absolutely bursting with vitamins, minerals and other nutrients that the body requires in order to function effectively.


When you eat a diet rich in fruits and vegetables then you are helping to protect yourself against experiencing a nutrient deficiency. These nutrients are important because they power the body, and contribute to essential functions in the body. Furthermore, the antioxidants contained in fruits and vegetables help to prevent oxidative damage in the body, helping to protect against ill health.


Click to read more about antioxidants!


There is such an exciting selection of fruit and vegetables available that there is no doubt that you will easily be able to find some that you love!


Consuming fruit and vegetables as a staple of your diet is believed to help keep chronic illnesses at bay, promote optimum health, and fuel your body!




The topic of sugar is one that has been discussed with greater urgency in the wellness world in the last few years. The detrimental effects that sugar can have on the body have become increasingly apparent, and this has led to more people understanding the benefits of eradicating it from their diet.


Consuming sugar is a quick way to sabotage your healthy eating efforts. Not only can it contribute to the onset of countless poor health issues, but it can also negatively impact the effectiveness of your metabolism.


Add to this that sugar contains no essential nutrients, and can also be harmful to your oral health, and you can see that there really is no benefit to consuming it.


Sugar HEalthy Eating Nutrition


Click here to read about living without sugar!


Whole Grains


Grains often get a bad reputation due to the high carbohydrate content, but as we discussed a moment ago, carbohydrates are essential to optimum health!


Whole grains are those which still have all parts of the original kernel, which means that they retain much of the goodness that is lost when the grain is processed. Whole grain foods are likely to be high in essential nutrients, which means they are useful for keeping you healthy. Research has shown that consumption of whole grains is linked to a lower risk of diabetes, a lower risk of heart disease, and lower blood pressure. 


Dietary Fibre


Dietary fibre is an essential component of basic nutrition. Dietary fibre is concerned with the carbohydrates that are not digested by the small intestine. Because this fibre is not digested by the small intestine, it then travels on to the large intestine. 



Dietary fibre is considered to be so beneficial to our health because it helps to boost digestive health and prevent constipation. It has also been suggested that an ample amount of dietary fibre can help to prevent bowel cancer. 




A large percentage of our body weight – as much as 60 – 70% – is made up of water! Water serves many essential functions in the body, such as to transport nutrients, move waste products from the cells, and regulate body temperature. 


It is recommended that adults should aim to drink approximately two litres of water every day. Remember though, that some of this water will actually come from the foods that you eat! 


Enhancing Your Nutrition


It is simple to make small choices that can quickly enhance your nutrition. Incorporating all of the aforementioned points into your life and diet is a great way to get started! You may try adopting these habits one by one, or making a much larger lifestyle change by mbracing them all at once.


You might at first struggle with making these adjustments to your lifestyle, but before long they will feel like a normal part of your routine.


If you are not eating a healthy diet that contains a range of the vitamins, minerals, and nutrients that your body needs, then it will be unable to function as effectively as it could! Not only could this impact your long-term health, but also the way you feel during each and every day. Your mood and energy levels can be the most obvious things to be affected, and this can have a huge impact on how you live your life.