Nutrition, Nutrient Science, Complete Balanced Meals, and Hunger

by Jason Duke - Owner/Artisan

Fresh Content: May 15, 2022 14:00

Nutrition is Food for the Body 

Nutrition is the science of feeding the body food from various sources to create complete balanced meals that contain a density of essential nutrients, like protein, fat, carbohydrates, vitamins, minerals, and unique constituents.

Supplemental foods, such as herbs, spices, superfoods, tonics, and adaptogens, and other dietary supplements, are added to a balanced diet to support, maintain and promote health.

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The body will be healthier, grow, develop, and heal itself, while experiencing less hunger, by consuming a greater density of nutrients and constituents from food.

Proteins are required in every bodily process and make us vital and strong. They are important for recovery, growth, healing, promoting posture, and maintaining blood pressure.

Fats are essential for long-lasting stable energy, hormones, and necessary for the functioning of organs, such as the brain, heart and lungs.

Carbohydrates are an important source of quick short-lasting energy, some carbohydrates can be stored in the in the muscles and liver as glycogen.

Vitamins and minerals are various essential nutrients found in food that make organs, gland and tissues work.

Spices, herbs, superfoods, tonics, and adaptogens are supplemental foods added to meals to promote healthy performance and as medicinal remedies.

Unique constituents have specific benefits, they include essential fatty acids (EFA's), probiotics, amino acids, and more.

Fermented Foods Contain Probiotics 

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Food is Our Main Source of Nutrition 

Food is what someone eats and drinks in their diet that is required for health, wellness, and well-being, such as water, beverages, meals, snacks, and dietary supplements. Food is best consumed in balance during meals. The body will have feelings of hunger when the body desires nutrition to function, recover, develop, and grow, which is satisfied by eating food and drinking water and beverages. Food is medicine to assist in healing the body.

Drugs are Not Food

Drugs are not Food 

Drugs are not food and not required for health, but instead drugs treat, manage, prevent, and cure diseases and conditions that have been diagnosed. Drugs have no nutrition and do not satisfy hunger; drugs substitute and replace bodily functions and do not work with the systems, organs, glands, and tissues of the body for functioning, developing, growing, and healing. Using food wrongly as drugs to treat, manage, prevent and cure disease is known as quackery.

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Complete Balanced Meals

Meals are Complete When Balanced 

A complete balanced meal contains various food groups for balanced nutrition; different food groups have a different density of nutrients, such as protein, fat, carbohydrates, vitamins and minerals and are best combined together for optimal nutrition.

Food groups for making complete meals:

  • Vegetables
  • Fruits
  • Eggs
  • Meats
  • Dairy
  • Nuts, Beans, Legumes
  • Grains, Breads, Cereals
  • Oils and Butter
  • Sweets, like chocolate
Food Group Variety Completes a Meal 

Certain health promoting types of foods are used to supplement meals by adding the supplements to meal-time.

  • Spices
  • Herbs
  • Superfoods
  • Botanicals
  • EFA's
  • Vitamins/Minerals
  • Amino Acids
  • Protein Powder
  • Others, like probiotics and unique constituents

How Many Complete Balanced Meals Per Day?

Optimally, someone will eat 3 balanced complete meals per day. During daily activity the body requires nutrient density within the diet on a continuous basis every 4-6 hours for best functioning of body, emotions, and mind.

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The body begins fasting from food and nutrients when someone does not eat for more than 6-8 hours, such as when sleeping. The body will lose the capacity for optimal functioning during periods of nutrient restriction and fasting which will lower physical, emotional, and mental performance.

3 Main Meals and Timing

The three main meals of the day and their respective timing (on a normal daily schedule):

  • Morning - Breakfast
    • 5:00am ↔ 9:00am
      • e.g. = 7:30am
  • Midday - Lunch
    • 11:00am ↔ 3:00pm
      • e.g. + 5 hours = 12:30pm
  • Evening - Dinner
    • 5:00pm ↔ 9:00pm
      • e.g. + 6 hours = 6:30pm

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Know Why You are Hungry 

The uncomfortable feeling of hunger is normal and a natural desire of the body which is satiated by eating food.

When someone is hungry their body needs the overall combined nutrition and various important nutrients and constituents found in food, so their body, emotions, mind, and spirit work.

Eat More Nutrients

The greater density of nutrients someone eats, as part of balanced diet with complete meals, the less hunger they will experience. Important nutrients include protein, fat, vitamins, and minerals.

Why Does Someone Eat Food?

Food is eaten for required nutrition, nutrients, and various additional constituents, so that their body, emotions, mind, and spirit work.

Is Someone Getting Hungry?

When someone gets hungry their body is telling them to eat nutritious food and take dietary supplements, which are added to their meals, so they can perform, recover, grow, and heal.

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Nutrient Science

Researching Food Nutrients 

Nutrient science is the theoretical study and scientific examination of why nutrients and other constituents are essential to health, wellness, and well-being.

Nutrient Structure and Function

Biochemistry research of nutrients is done by identifying the molecular structures of nutrients and determining the functions of where any nutrient is concentrated and utilized in systems, organs, glands, and tissues of the body.

The Study, Research, and Theory of How Nutrients Work

Nutrient science uses theoretical research combined with empirical observational analysis of dietary supplementation to show how nutrients work in humans and animals by discovering and confirming any role of a nutrient in supporting, maintaining and promoting health and well-being.

Nutrients are Required for Optimal Health and Well-being

Not enough of a nutrient is associated with the poor performance of any system, organ, gland and tissue, therefore it is vitally important to increase nutrient density by eating complete balanced meals along with dietary supplements to achieve healthy performance.

Allopathic Medicine does not Heal with Nutrients

Scientific studies may show the healing role and effectiveness of a nutrient in supporting, maintaining, and promoting health, but scientific studies do not show the medical role nor do they show any degree of practical medical effectiveness of a nutrient concerning the treatment, prevention, mitigation and curing of the causes of diseases that have been diagnosed.

Nutrients do not Treat Disease 

This is regardless of the conclusion(s) made in a study, unless such conclusions are government approved, the medical role is quackery, since food, herbs and supplements do not treat, prevent, manage, and cure disease.

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Nutrients are Building Blocks of Life 

Nutrients are an essential part of nutrition found in food. Essential nutrients include protein (amino acids), lipids (fat), essential fatty acids (EFA's), vitamins and minerals.

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    Nutrients work for health by supporting, maintaining, and promoting the functioning of the body and any of the various systems, organs, glands, and tissues.

    Many nutrients have many different important functions, are a part of healing, growth, and development which are studied and researched in biochemistry.

    The greater density of nutrients in the diet will support a healthy weight and promote healthy performance; not having enough of any essential nutrient will cause poor performance of any organ, gland and tissue.

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    Water is a unique nutrient that forms the biochemical basis of all the processes and reactions of all other essential nutrients for the systems, organs, glands, and tissues in the body to function, grow, develop, and heal.

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    Carbohydrates, in the form of starches and sugars, are necessary to consume and required for healthy performance and decreased stress-response. Continuous overconsumption of carbohydrates can cause someone to become overweight by reducing the density of nutrients in the diet.

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    Amino Acids

    Amino acids are the building blocks of protein and several amino acids are essential in some way to all bodily processes. Consuming protein requires the minerals sodium and chloride, eaten as salt, for absorption by producing digestive juices in the stomach, such as hydrochloric acid.

    Amino Acids Form Proteins 
    12 Amino Acids
    • Arginine
    • Histidine*
    • Isoleucine*
    • Leucine*
    • Lysine*
    • Methionine*
    • Phenylalanine*
    • Taurine
    • Threonine*
    • Tryptophan*
    • Tyrosine
    • Valine*

    [*] These 'essential' amino acids must be eaten in the diet to avoid bodily dysfunction.

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    Lipids are long-chain fatty acids that are oxidized for energy production, as well as being necessary for the functioning of the brain, heart, lungs, tissues like the skin, the digestive track, and many glands require fats for making hormones, such as adrenal and sex hormones.

    EFA's are a specific grouping of fatty acids that are essential and must be eaten in the diet to avoid bodily dysfunction.

    • Alpha-linolenic acid - Omega-3
    • Linoleic acid - Omega-6
    • Arachidonic acid - Omega-6

    Other important health promoting EFA's:

    • Docosahexaenoic acid (DHA)
    • Eicosapentaenoic (EPA)

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    Nutrients Essential for Health 

    Vitamins are essential organic compounds required in various bodily processes and necessary for the health of systems, organs, gland and tissues.

    • A
    • B1
    • B2
    • B3
    • B5
    • B6
    • B12
    • C
    • D
    • E
    • K
    • Folic Acid
    • Biotin
    • Choline
    • Inositol

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    Common Minerals

    Common minerals are easily found in soil. They are easily found in foods and supplements and show biological activity in the functioning and health of various systems, organs, glands and tissues.

    • Aluminum
    • Calcium
    • Carbon
    • Chloride
    • Hydrogen
    • Iron
    • Magnesium
    • Nitrogen
    • Oxygen
    • Phosphorus
    • Potassium
    • Silica
    • Sodium
    • Sulphur

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    Trace Minerals

    Trace minerals are found in small trace amounts within the soil that plants grow. They are best consumed from plant and supplement sources and show biological activity in the functioning and health of various systems, organs, glands and tissues.

    • Arsenic
    • Barium
    • Beryllium
    • Boron
    • Bromine
    • Cesium
    • Chromium
    • Cobalt
    • Copper
    • Germanium
    • Gold
    • Hafnium
    • Iodine
    • Lithium
    • Manganese
    • Molybdenum
    • Nickle
    • Rhenium
    • Rubidium
    • Scandium
    • Selenium
    • Silver
    • Strontium
    • Tantalum
    • Tin
    • Titanium
    • Vanadium
    • Zinc
    • Zirconium

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    Rare Earth Minerals

    Rare earth minerals are minerals that are found in very small amount within the soil and are best consumed from plant and supplement sources. They show biological activity in the functioning and health of various systems, organs, glands and tissues.

    • Cerium
    • Dysprosium
    • Erbium
    • Europium
    • Gadolinium
    • Gallium
    • Holmium
    • Lanthanum
    • Lutecium
    • Neodymium
    • Niobium
    • Praseodymium
    • Samarium
    • Terbium
    • Thulium
    • Ytterbium
    • Yttrium

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    Nutrient Density

    Nutrient Dense Foods Belong in Balanced Meals 

    Nutrient density, an integral part of nutrition, is the overall amount of essential nutrients, found in any group or portion of food, that is required by the body to function, heal, grow, and develop, such as the combination of protein, fat, carbohydrates, vitamins, and minerals within balanced meals. The bodily feeling of hunger is a craving for more nutrients which is satisfied by increasing nutrient density.

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    Unique plant constituents such as colored pigments, called bioflavonoids, found in vegetables, fruits, spices and medicinal herbs, are not necessarily essential, but further promote nutrient density by adding additional raw materials that support the functions of bodily systems, organs, glands, tissues.

    Adding Supplements to Meals Benefits any Lifestyle 

    Dietary supplements are added to complete meals to increase the variety and overall amount of nutrients and constituents available to support, maintain, and promote optimal health.

    Nutrient Density is Important

    The more nutrients someone consumes, the more available raw materials for the body, systems, organs, glands, and tissues to function and work for supporting a healthy bodyweight and for promoting health.

    Balanced meals of various food groups are required to achieve a variety of essential nutrients in combination for optimal health, since different nutrients and constituents found in food and supplements have different functions that are used in the structures of the body.

    Most Important Nutrient Dense Food Groups Contain Protein

    The most important nutrient for the body is protein which must be consumed consistently at every meal. Foods, like eggs, meat, and dairy, contain plenty of protein as part of a balanced meal when used with other food groups to further increase the overall variety and density of nutrients.

    Protein Makes The Body, Emotions, And Mind Work 

    Most nutrient dense foods to least nutrient dense foods:

    1. Eggs
    2. Meat, like Chicken, Beef, and Fish
    3. Dairy, like Milk, Cheese, and Butter
    4. Nuts, Beans, Legumes
    5. Vegetables
    6. Fruits
    7. Grains, Bread, Cereal
    8. Sweets, like Chocolate
    9. Junk food

    Fruits, Sweets, Grains, Breads, and Cereals are Poor Nutrient Dense Sources

    Although fruit has vitamins, it lacks many other nutrients and when overconsumed will take the place of better choices for nutrient dense foods; use fruit as a small portion of complete meals for flavor and medicinally for their unique constituents.

    Grains, breads, and cereals are not dense with an amount of nutrients, which is why they are often fortified before being introduced for sale. Examples are pasta and cereal which are often fortified with vitamins and minerals to increase poor nutrient density, but are still lacking in protein, fats, minerals, and unique plant constituents. 'Whole grain' breads, pastas and cereals also lack a density of nutrients and are not often fortified, so they too will take the place of nutrient dense foods.

    Sweets which are made with medicinal foods and herbs, such as dark chocolate, ginger chews, and herbal lozenges may be used sparingly with meals for additional health benefits.

    Junk food has very little to no nutrients and should be avoided since junk food will replace any other nutrient dense foods that someone may consume as better choices.

    Nutrient Density Supports a Healthy Bodyweight

    Combining Foods Increases Nutrient Density 

    Importantly, consumption of non-nutrient dense foods will lead to someone becoming overweight and lacking in healthy performance of systems, organs, glands, and tissues. The more nutrient density someone eats, the more the body has to support a healthy weight. Becoming overweight is a form of nutrient and fluid storage where the body compensates for lacking nutrients in an attempt to maintain healthy performance. Becoming overweight is countered by eating complete balanced meals with nutrient dense food groups and additional supplementation of vitamins, minerals, and medicinal herbs, superfoods, tonics, and adaptogens.

    Fasting and Dieting is Counterproductive to Nutrient Density

    Fasting and dieting for weight-loss and weight management do not promote nutrient density and are counterproductive to supporting a healthy weight and promoting healthy performance. Fasting and dieting for the prevention, management, treatment, and cure of health conditions and diseases is known as medical quackery.

    Fiber is a Medicinal Non-nutrient Constituent

    Fiber is not an essential nutrient and does not promote nutrient density. Fiber is most found in vegetables, fruits, and many 'whole grain' foods; overconsumption of any of these fiber filled foods as part of complete meals will decrease the density of the nutrients in the diet. When someone eats fiber foods as part of complete balanced meals, with additional supplementation, they will receive enough fiber to assist the transport of digested food and bowel elimination.

    Drugs Do Not Promote Nutrient Density

    Drugs are substitutes for non-functioning part of the body, and any systems, organs, gland, and tissues for which they are prescribed. Using drugs to increase nutrient density is not applicable to supporting and maintaining health, wellness, and well-being since drugs treat health conditions and diseases and do not support, maintain, or promote healthy performance of the body, systems, organs, glands, and tissues.

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