Nutrition basics come down to ten focal points: water, vitamins, minerals, antioxidants, essential fatty acids, fiber, probiotics, phytochemicals, lean protein and low-glycemic carbohydrates. Cover all ten with mostly whole foods, such as colorful produce, lean protein, whole grains, nuts and healthy oils, and you’ll have the foundation for energy, performance and long-term health.
By DJ Silvia, 619 Challenge winner
When I took on the 619 Challenge, I learned that eating well isn’t about a fad diet. It’s about understanding a few fundamentals and applying them every day. Here’s my guide to the ten focal points of nutrition that shaped my plan.
1. Water: the first of the nutrition basics
Water has many jobs in the body. For example, it keeps your temperature steady, cushions organs and joints, prevents constipation, and carries nutrients and oxygen to your cells. It’s one of the six essential nutrients, along with carbohydrates, protein, fat, vitamins and minerals. In fact, water makes up roughly 50 to 70 percent of body weight, and because lean muscle holds more water than fat, people with more muscle carry more water.
The National Academies set an adequate total water intake of about 3.7 liters a day for men and 2.7 liters for women. However, that includes water from food and all beverages, not just plain water. Needs rise with exercise and heat.
2. Vitamins
There are two categories of vitamins. Water-soluble vitamins, like vitamin C and the B vitamins, aren’t stored in large amounts, so you need them regularly. On the other hand, fat-soluble vitamins (A, D, E and K) are stored in the body, which means very high doses from supplements can build up to unsafe levels. That’s why vitamins are best consumed through whole foods. A simple rule: eat a variety of the most colorful vegetables and fruits, focusing on deep greens, reds, oranges and yellows.
3. Minerals
Minerals fall into two groups: major minerals, which you need in amounts of 100 milligrams or more per day, and trace minerals, which you need in smaller amounts. Major minerals include calcium, phosphorus, potassium, sodium, chloride, magnesium and sulfur. Trace minerals include iron, zinc, manganese, copper, iodine and selenium. Together, minerals help build bones, balance fluids, carry oxygen and turn food into energy.
4. Antioxidants
When your cells use oxygen, they naturally produce by-products called free radicals, which can damage cells over time. Fortunately, antioxidants in food help neutralize them. Oxidative damage is linked with heart disease, macular degeneration, diabetes and some cancers. Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, plus whole grains, are rich in antioxidants.
5. Essential fatty acids
Most of the fats you eat should be unsaturated: monounsaturated and polyunsaturated fats from fish, nuts, seeds, avocados and vegetable oils. That’s because when they replace saturated fats, they help lower LDL cholesterol. Two polyunsaturated fats, omega-3 and omega-6, are called essential because your body can’t make them. Nuts, seeds and plant oils are also a major source of vitamin E, an antioxidant that helps protect cells.
6. Fiber: an often-overlooked part of nutrition basics
Dietary fiber is the part of plant foods your body can’t digest. Soluble fiber dissolves in water and helps lower cholesterol and steady blood sugar, while insoluble fiber adds bulk and keeps you regular. As a result, a lack of fiber is linked to heart disease, diverticular disease and constipation. Most adults need about 25 to 35 grams a day, yet many get far less. Easy ways to add more: stir ground flaxseed into yogurt, add seeds or nuts to salads, blend berries into your protein shake, or snack on broccoli or sliced green apples.
7. Probiotics
The World Health Organization defines probiotics as live microorganisms that, when consumed in adequate amounts, provide a health benefit. In short, these friendly bacteria help keep your digestive system balanced. You’ll find them naturally in yogurt and kefir, as well as fermented foods like miso, tempeh, kimchi and sauerkraut. Research on specific benefits is still growing.
8. Phytochemicals
Phytochemicals are natural plant compounds, and scientists have identified thousands of them. Many of them act as antioxidants or help your body’s own defense systems. So by eating more fruits and vegetables, particularly leafy greens, you get more of these protective compounds.
9. Lean protein: the nutrition basics of fat loss
You’ve heard it before. I’ll say it again. And again. A diet rich in lean protein is key to losing fat. That’s because protein slows digestion and keeps you full longer, so you’re less likely to snack, which is the downfall of many diets. Also, protein takes more energy to digest than carbs or fat. The RDA is 0.8 grams per kilogram of body weight, and many active people benefit from more. Good sources include skinless turkey and chicken breast, fish, shellfish, low-fat cottage cheese, Greek yogurt, egg whites, and beans or lentils.
10. Low-glycemic carbohydrates
Carbs often get a bad rap. In reality, well-chosen carbs are an important part of a balanced diet, and cutting them out completely can leave you drained during workouts. Therefore, focus on low-glycemic carbs that digest slowly and raise blood sugar more gently, such as oats, sweet potatoes, beans, quinoa and whole-grain breads and pasta. By contrast, refined choices like white bread and sugary cereals spike blood sugar faster.
Putting these nutrition basics into practice
- Build each plate: half vegetables and fruit, a palm of lean protein, a fist of low-glycemic carbs and a thumb of healthy fat.
- Drink water with every meal and during workouts.
- Eat the rainbow to cover vitamins, minerals, antioxidants and phytochemicals.
- Include a fermented food like yogurt or kefir a few times a week.
- Plan ahead with meal prep so these nutrition basics become automatic.
For the full challenge plan built on these focal points, see Chris’s 30-day nutrition challenge, and for food-by-food guides, read the Eating for Success series. For general guidance on balanced eating, visit USDA MyPlate. Want a nutrition and training plan built for you? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by 619 Challenge winner DJ Silvia and updated in 2026 by the Chris Keith Personal Training team with current nutrition guidelines. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
What are the basics of good nutrition?
Good nutrition basics include drinking enough water, eating plenty of colorful fruits and vegetables, choosing lean protein, favoring whole grains and other slow-digesting carbs, eating mostly unsaturated fats, and getting enough fiber, while limiting added sugar and highly processed foods.
How much water should I drink a day?
A common target is about 2.7 liters of total water a day for women and 3.7 liters for men, including water from food and other drinks. You need more when you exercise or it’s hot. Pale yellow urine is a good sign you’re hydrated.
How much fiber do I need each day?
Most adults need about 25 to 35 grams of fiber a day, depending on age, sex and calorie intake. Increase fiber gradually and drink plenty of water to avoid bloating.
Are low-glycemic carbs better for weight loss?
They can help. Low-glycemic carbs like oats, beans and sweet potatoes digest more slowly, which helps keep you full and your energy steady. Total calories and overall diet quality still matter most.
