The Complete Plate. Lauren Klukas

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      our organs, maintaining nerve and brain function, and providing energy stores needed in moderation. Fat should account for 20–35 percent of our caloric intake, with an emphasis on unsaturated fats (not all fats are equal in their health effects).10

      There are three main categories of fat: saturated, unsaturated, and trans. Saturated fats come primarily from animal sources, with the exception of coconut oil and palm oil. These fats are known to raise cholesterol levels, which is related to cardiovascular disease, though more research is being done on whether the source of the saturated fat impacts health outcomes. Unsaturated fats are plant oils and omega-3 fats from certain fish, and are known to be beneficial to our health, especially cardiovascular health. Omega-3 fats come from fatty fish such as salmon, mackerel, and trout, and plant sources such as flaxseeds, walnuts, and canola, but since our body inefficiently converts plant-source omega-3s to the form found in fish, eating at least two servings of fatty fish a week is important for cardio-vascular health.11 Trans fats are plant oils that have been chemically altered to act as an animal fat in baking and are the most detrimental to our health. Store-bought treats like cookies, pies, croissants, and fried foods may contain trans fats like partially hydrogenated or hydrogenated oil, although this is changing as consumers pressure the food industry to remove it.

      There is a lot of hype about fiber, but what is it beyond a dietitian’s buzzword? Well, it’s the parts of plants that the human body cannot break down and digest. There are two general groups of fiber: soluble (acts like a sponge, helping with cholesterol and glucose control) and insoluble (acts as roughage, promoting colon health). The typical North American pattern of eating is low in fiber; increasing your intake of fruits, vegetables, beans and legumes, nuts and seeds, and whole grains increases your fiber intake and acts as an investment in your health. Make sure you increase your fluid intake with your fiber intake to keep everything moving smoothly! (See page 284 for fun flavored water ideas.)

      Fiber

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      Micronutrients 12

      Micronutrients are broken down into vitamins and minerals. We often hear these terms, but do you know what the difference is? Remember learning about the periodic table in school? Minerals are the micronutrients found on the periodic table. Think iron, sodium, iodine, magnesium, and calcium. Vitamins are organic compounds, and no, that does not mean that they are made without fertilizer! It means they are compounds that contain carbon, along with other types of atoms. Our body is capable of making vitamin D (although this is limited by many factors), but otherwise we need to get vitamins from food. One thing I have learned, and am reminded of continuously in my practice, is that our bodies are complex and there is no miracle nutrient! So I have decided to go through the different body systems and explain what micronutrients are essential to their functioning to hopefully help you discover the incredible relationship between nutrients and the importance of taking a food-first approach instead of relying on supplements.

      Let’s start with our largest organ: skin. I don’t have the secret to everlasting youth, but vitamin A, vitamin C, ribo-flavin, and zinc are all micronutrients that help keep skin healthy and intact. You may take this for granted, but frail skin that tears easily makes an ideal entrance point for germs into your body.

      Bones and muscles are the framing of our body that allows us to do both

      day-to-day activities and the fun activities that bring quality to our life. Perhaps it makes sense that since bones and muscles work together, they need similar nutrients to function. Vitamin D, potassium, magnesium, and calcium are involved in both muscle and bone health, but in different mechanisms. In bones, these nutrients are used for the end goal of creating a strong, durable structure. Bones also require vitamin C for collagen production and vitamin K to bind calcium. Muscles use calcium, mag-nesium, and potassium to contract, and require iron to supply and store oxygen.

      The nervous system is the electrical system in our body that allows us to perceive and respond to what’s around us. There are many nutrients needed for the electrical impulses to occur, including calcium (and consequently vitamin D to regulate calcium levels), magnesium, potassium, and zinc. Neurotransmitters is the fancy name for the chemicals sent between neurons—or neurons and muscle cells—that allow the electrical signal to continue. Many of the B vitamins, as well as vitamin C, are involved in making neurotransmitters.

      The cardiovascular system includes our heart and blood vessels, and with the rise in heart attacks and strokes, has become an organ system of focus. Many people are familiar with sodium (salt) impacting blood pressure, but did you know that potassium, magnesium, and calcium all have a role in blood-pressure regulation? These nutrients are also

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