Nutrition Basics: How Food Fuels Your Body and Mind

Jemma Billings

Welcome back to the blog! I’m Jemma, your nutritional coach and wellness ally. Today, we’re diving into the foundations of nutrition—what it really means, why it matters, and how small changes can make a big difference in your energy, focus, and overall health.

🌟 Why Nutrition Matters

Think of your body as a high-performance machine. Just like a car needs the right fuel to run smoothly, your body needs the right nutrients to function at its best. From breathing and digestion to thinking clearly and staying active, every part of your day relies on good nutrition.

When we don’t fuel our bodies properly, we can feel tired, foggy, or even unwell. Over time, poor nutrition can contribute to serious health issues like obesity, type 2 diabetes, heart disease, and certain cancers. The good news? You have the power to change that—starting with what’s on your plate.

🥦 What Is Nutrition?

Nutrition is the process of giving your body the essential nutrients it needs to thrive. These nutrients come from the food and drinks we consume and are vital for everything from energy production to immune support.

Your body needs six essential nutrients:

Proteins:

  • Build and repair tissues
  • support immune and hormone function
  • Maintain muscle mass and strength
  • Structure for bones, skin, hair and nails (collagen and keratin)
  • Provide energy

Fats :

  • Provide energy
  • Help absorb vitamins
  • Supple essential fatty acids
  • Insulation protection and homrone production

Carbohydrates:

  • Your body’s main energy source
  • Brain function
  • Storage
  • Protein sparing effect
  • Fibre source
  • Essential nutritents

Vitamins:

  • Release energy from food
  • Support immune system
  • Building and maintaining healthy tissue
  • Aiding specific process

Minerals

  • Body fluid balance
  • Building materials - bones and teeth
  • Energy release and metabolism
  • Oxygen transport
  • Immune systme support
  • Hormone production

Water

  • Transportation
  • Temperature regulation
  • Lubrication and shock absorption
  • Digestion
  • Cellular function

🌈 Top 5 Nutrient Superstars

Want to boost your nutrition with minimal effort? These five foods are absolute powerhouses:

  1. Oily Fish (like salmon or mackerel) – Rich in omega-3s for brain, heart, and inflammation support
  2. Leafy Greens (like spinach or kale) – Packed with vitamins, iron, and fibre
  3. Eggs – A complete protein with choline and B vitamins for brain and energy
  4. Berries (like blueberries or raspberries) – High in antioxidants, fibre, and vitamin C
  5. Nuts & Seeds (like almonds, chia, or flaxseeds) – Full of healthy fats, protein, and minerals

Add these into your weekly meals and snacks to supercharge your nutrition.

🍽️ Simple Swaps for Better Nutrition

When you're starting out, nutrition can feel overwhelming. That’s where simple swaps come in, they’re a great way to ease into healthier habits without overhauling your entire diet overnight.

Swaps can help you:

  • Try new foods outside your comfort zone
  • Add variety to your meals
  • Improve the overall quality of your diet
  • Relieve boredom and make eating more enjoyable
  • Improve nutritent intake daily: bananas and oranges on alternate days
  • Shift from Ultra processed goods liek crisps to minimally/ unprocessed foods like nuts.

But here’s something important to keep in mind:

Swapping doesn’t mean cutting out essential nutrients.

For example:

  • Goal for overall fat reduction: swap whole milk to skimmed milk
  • Consideration: ensure you have suffcient healthy fat within your diet
  • Adjustment: switch to semi skimmed
  • Outcome: Lowered fat intake overall while retianing healthy fats
  • Other options for fat reduction: look at reducing saturated fats from diet alongside this to rreach overall goal.

Here are some gentle swap ideas to explore:

Nutrition is personal, and your needs depend on your lifestyle, goals, and current habits.

Use these ideas to make small, impactful changes:

🥣 Breakfast Swaps

  • Instead of: Sugary cereal
  • Try This: Porridge with fruit and seeds
  • Why it's Better: More fibre, less sugar, and provides sustained energy.

🍞 Bread Swaps

  • Instead of: White bread
  • Try This: Wholegrain bread
  • Why it's Better: Higher in nutrients and fibre, supporting gut health and satiety.

🥩 Dinner Swaps

  • Instead of: Steak pie & chips
  • Try This: Grilled steak, baked potato, 100g mixed veg
  • Why it's Better: Lower in saturated fat, and delivers more essential nutrients.

🍫 Treat Swaps

  • Instead of: Milk chocolate
  • Try This: Dark chocolate
  • Why it's Better: More antioxidants and significantly less sugar/ richer flavour reduces need for large gram weights reducing intake and kcal.

☕ Drink Swaps

  • Instead of: Whole milk cappuccino
  • Try This: Semi-skimmed or plant-based milk
  • Why it's Better: Lower in saturated fat.

🧀 Snack Swaps

  • Instead of: white crackers and full fat cheese
  • Try This: Wholemeal crackers & reduced-fat cheese
  • Why it's Better: More fibre, less fat, and improved satiety.

Even adding just 200ml of water, a handful of mixed veg, or a piece of fruit each day can make a noticeable difference in how you feel.

💧 Don’t Forget Hydration!

Water is often overlooked, but it’s essential. It helps regulate your temperature, supports digestion, and keeps your joints and cells functioning properly. Aim for 6-8 glasses a day, and remember: tea, milk, and even fruits like watermelon count too!

🧠 Food for Thought

Good nutrition doesn’t just fuel your body, it fuels your mind too. Nutrient-rich foods can help improve your mood, reduce stress, and boost your brainpower.

That's why I always say: Simplify your nutrition, and your energy will follow.

💬 Let’s Keep the Conversation Going

What’s one small swap you could make this week?

I love hearing about the simple swaps people make in their everyday day diets and the positive changes they see as a result: please tag me on Instagram with your healthy changes and the benefits youve seen I'd love to know.

If you’re ready to take your nutrition to the next level, don’t forget to **book your free 15-minute consultation **and let’s chat about how I can support your journey.

📚 Further Reading and Resources

  • The importance of protein in your diet: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
  • Fat the Facts: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/#:~:text=Why%20we%20need%20some%20fat,fat%20found%20in%20food%20are:
  • Vitamins and MInerals:https://www.nhs.uk/conditions/vitamins-and-minerals/#:~:text=Vitamins%20and%20minerals%20are%20nutrients,need%20to%20take%20extra%20supplements.