With Body Appreciation Week just behind us, the important concepts of loving, accepting and taking care of our bodies is fresh on our minds. In hopes of continuing in this mindset, it is important to establish a factual, foundational knowledge of how specific food components influence our well-being.

This information can help rid you of any fearful hesitation when it comes to eating while harnessing a confident assurance in the benefits of properly fueling your body. This assurance can help alleviate any anxiety created by outside influences (fad diets, quick fixes, the need to be a certain size) and promote a strong, healthy body image perspective.

The food we eat is composed of three main nutrients: carbohydrates, proteins and fats. These nutrients systematically work together to sustain and maintain the bodies we live in. Each nutrient provides specific functions, without which, our body’s performance abilities are compromised. Having a combination of these nutrients each day is imperative for optimal body function. Some of the specific roles each of these nutrients plays in our everyday lives are listed below:

Carbohydrates: Carbohydrates, which are broken down into a sugar called glucose, are our body’s main source of energy. It takes energy to run, walk, take a shower, get dressed and even just sit and breathe. Every basic life process, as well as voluntary activity, requires energy that is derived from the carbohydrates we eat.

Also, glucose is our brain’s preferred source of fuel. The brain controls and manages our circulatory, nervous, respiratory and immune systems, so without enough fuel, it is obvious that all body functions would be compromised. We would simply not have the energy to function to our best ability.

The most obvious source of carbohydrates is grains: breads, cereals, pastas, crackers, etc. Other, more often forgotten sources of carbohydrates include fruits, fruit juices, milk and sweets.

Helpful hint: To boost vitamin and mineral consumption, choose whole grains, raw fruit and low fat/fat free milk options when choosing a carbohydrate source.

Protein: Proteins are the building blocks of every muscle in our body. In addition to our skeletal muscles, proteins also make up our internal organs, hair, skin and nails. They keep our skin integrity strong, give our hair that illustrious shine and keep our nails from becoming brittle.

Also, the more muscle a person has (lean body mass), the faster that person’s resting metabolism is which is important in maintaining a healthy weight. Without enough protein, our metabolisms’ would be slower, and our skin, hair and nails would be brittle, dry and easily damaged.

The building blocks of proteins, also known as amino acids, come from both animal and plant based sources. Animal sources of amino acids include red meat, pork, chicken, eggs, dairy products and fish, while plant based amino acid sources include beans, peas, grains, nuts and seeds.

Helpful hint: When choosing an animal-based protein source, choose a leaner cut to decrease the amount of accompanied saturated fat intake. When choosing plant-based protein sources, try to combine two sources in one meal (ex: red beans and rice). Unlike animal-based sources, individual plant based sources do not contain all of the necessary amino acids, so it is necessary to combine sources to ensure complete amino acid intake.

Fats: Fats can sometimes get a bad rap, but they are essential to optimal body function. Every person needs a minimal amount of “essential” fat to ensure normal physiologic body processes continue as planned. Some of these processes include the release of hormones and neurotransmitters in the brain, helping to maintain our hunger and satiety cues and to promote healthy reproductive capabilities in women.

Fat also works to keep us warm and to provide a cushion between our internal organs. Without fat, our internal organs would bump into each other all of the time and become damaged very easily.

Helpful hint: Increase your intake of unsaturated fats (oils). Good sources of unsaturated fats include olive and canola oil, nuts, avocados, and cold-water fish such as salmon. Read the nutrition facts label to monitor the serving size you are consuming as well.

Food is not something to fear. Your body needs it and uses it to keep you alive and well. As you go throughout each day and face each meal, use this information to be confident in the fact that your body uses what you put into it for good and it relishes in the nourishment you give it.