What Is Proper Nutrition?

Everyone may answer this question differently — based on knowledge of physiology, personal beliefs, absorbed advertising, worldview, and more. We aim to answer it from the perspective of health and normal human body function. We will not focus on muscle gain or weight loss — these topics are covered in other articles, and for practical assistance, use the Tasty Balance app.

Food — the main source of body resources

From food, a person receives everything necessary for life, growth, recovery, and regulation of all body functions. Therefore, the answer to the headline question is:

Proper or healthy nutrition is food that provides the body with all necessary elements in the required amounts and does not contain an excess of harmful substances.

Mathematically, it is simple — the body has needs, and nutrition is meant to meet these needs. Eat less than necessary — the body lacks; eat more — the excess accumulates.

What elements are needed and in what quantities?

The main list includes:

• proteins, fats, and carbohydrates — primary energy sources
• vitamins and minerals
• fiber
• water

Calories are not included in this list. Calories are a measure of energy derived from the total quantity and quality of food. The article "Daily Calorie Intake: A Step-by-Step Guide" explains in detail how to track calories to achieve your goals.

Proteins

Proteins are compounds composed of amino acids. There are several hundred amino acids, but in nutrition, usually twenty are discussed. The human body can synthesize only 11 of them; the remaining 9 must come from food.

Proteins perform many functions in the body, including structural (muscles, organs), immune (antibodies), regulatory (hormones), and others. Therefore, it is important to obtain the full set of amino acids in sufficient amounts and correct proportions.

Some mistakenly believe that plant foods lack certain essential amino acids — this is not true[1]. However, the quantitative distribution of amino acids in individual plant proteins is less aligned with human needs than animal proteins. This can be addressed by combining plant protein sources.

How much protein is needed

Unfortunately, there is no universal formula for calculating the exact required protein amount. Even among researchers, opinions vary.
Most studies converge on 0.63–0.68 g per kg of body weight as a minimum, recommending 0.8–0.83 g/kg[2]. These are averaged figures and do not account for physical activity or older age. For people over 65, 1 g/kg is recommended[3], and for athletes, the norm is higher. Other studies raise the minimum to 0.9 g/kg and 1.2 g/kg for older adults[4].

Risks of protein deficiency

Deficiency of individual amino acids is linked to growth disorders, immune issues, brain function problems, metabolism issues, and loss of muscle mass.

Risks of excessive protein

Previously, it was believed that high-protein diets "leach calcium," but modern studies show either a neutral or positive effect of protein on bone mineral density if calcium intake is sufficient[6].
Currently, the scientific community agrees that evidence of high-protein dangers is insufficient, and long-term studies defining the upper safe limit have not yet been conducted.

Fats

Fats participate in hormone synthesis and serve as carriers for fat-soluble vitamins. They also play a significant role in building skin cells, vessels, and nerve endings.

Types of fats:

• Saturated
  Many studies link saturated fat intake with increased LDL (bad) cholesterol and higher cardiovascular risk. Although no consensus exists, many recommend reducing saturated fats in favor of unsaturated fats.

• Trans fats
  Trans fats are associated with increased LDL (bad) cholesterol, decreased HDL (good) cholesterol[5], and increased risk of total mortality and cardiovascular disease.
  It is recommended to minimize trans fat intake to near zero.

• Mono- and polyunsaturated fats
  Associated with improved lipid profile, reduced systemic inflammation, and metabolic effects.

How much fat is needed

Fat intake is usually expressed as a percentage of total energy — 20–35%. Some researchers prefer grams per kg of body weight — 0.8–1.2 g/kg. For athletes, fat needs may be higher — up to 1.5 g/kg.
Additionally, the recommended absolute intake of omega-3 is 250 mg – 3 g per day.

Carbohydrates

Carbohydrates are complex molecules that break down into monosaccharides (mostly glucose, but also fructose and galactose) during digestion. The complexity determines how long the breakdown takes. Easily digested carbs are called "simple," slow-digesting carbs "complex." This division is conventional for simplicity.

Glycemic index

Another measure is the glycemic index, showing how quickly monosaccharides enter the bloodstream and raise sugar levels. Not all simple carbs are fast; e.g., fructose is a monosaccharide with a low glycemic index.

How many carbs are needed?

Carbs mainly provide energy, so deficit or excess directly affects energy balance. Formula: "Required energy minus energy from proteins and fats." See article "Daily Calorie Intake: A Step-by-Step Guide" for details.

Vitamins and minerals

Vitamins are organic compounds needed in small amounts for metabolism. They are not sufficiently synthesized by the body (except vitamin D), so must come from food.

Minerals are inorganic elements involved in tissue structure, enzyme function, nerve transmission, and fluid balance.

Deficiency usually arises from limited diet or absorption issues. A varied diet generally covers needs.

Fiber

Indigestible plant fibers pass through the digestive tract mostly unabsorbed. Fiber regulates bowel function, participates in metabolism, feeds microbiota, and removes waste. Found in plant foods, making vegetables, fruits, and greens as important as macronutrient balance.

Fiber requirements

Minimum 25 g/day[7]. Exceeding this has only positive effects; high fiber doses are not harmful.

Water

Water is a major body component, involved in all processes as a solvent and transport medium, constantly lost, requiring maintenance of fluid balance.

Water requirements

"2 liters per day" is often cited — true only for some individuals. Needs depend on body size and activity. Urine color is a practical guide[8] — should be light yellow. Diet, infections, medications can affect color.
Drink small portions regularly. Water is also in foods; tea, coffee, juice count[9]. Physical activity increases needs.

Drinking with meals

Contrary to belief, drinking water or beverages during meals does not reduce digestion efficiency.

Effects of cooking on food quality

All heat treatments change food quality; longer processing causes more changes. Comparisons show:

• frying is most destructive,
• boiling is gentler but some nutrients dissolve in water,
• microwaving and steaming cause least negative effect.

Proteins

Denaturation occurs — 3D structure changes for better digestibility; some amino acids may be lost.

Fats

High temperature reduces polyunsaturated fatty acids; oxidation products may be toxic or irritating.

Carbohydrates

Processing can alter starch properties and increase digestibility.

Fiber

May decrease or partially degrade with prolonged heating.

Vitamins

Some vitamins (C, B) degrade under heat.

Conclusions

To make your diet healthier:

• balance proteins, fats, carbs
• ensure sufficient fiber intake
• minimize ultra-processed foods; cook yourself
• choose minimally processed recipes; steaming is best

No need to follow strictly — occasional indulgence is fine. Healthy eating 2–3 days a week is better than none.

With Tasty Balance you can:

• calculate individual energy and nutrient balance
• get a balanced menu for desired days
• monitor nutrient intake to reach goals (health, weight loss, muscle gain)

Approach nutrition consciously and enjoyably!