James Fitzgerald Therapy PLLC

What to Eat to Get What You Need

Welcome to Your Guide to Mindful Nutrition

Nutrition is more than just what’s on your plate—it’s the foundation of your physical health, mental clarity, emotional balance, and overall wellbeing. As a health and wellness coach, I believe in empowering individuals with knowledge that helps them make confident, informed, and compassionate choices about food and nourishment. In this section, you’ll learn how food fuels your body, what nutrients do, how to make sense of nutrition studies and trends, and how to tailor your diet for optimal health. We’ll also explore how your cultural background, personal preferences, and daily routines shape your eating patterns—and why that’s something to honor, not hide.

Understanding Nutrition: The Basics

Nutrition is the science and practice of how our bodies use food. But at its core, nutrition is simply nourishment. It’s how we sustain life. Every breath, heartbeat, and thought is powered by the food and fluids we consume. Every living being needs food and water to survive—but humans need quality nourishment to thrive. If you skip meals or choose foods lacking in essential nutrients, your body pays the price. Without calcium, bones weaken. Without vitamin C, gums may bleed. Without iron, your blood can’t carry oxygen effectively. Nutrition isn’t optional. It’s vital. Good nutrition requires understanding both the science of how food supports your body and the culture and psychology that influence what and how you eat. This blend of biology, behavior, and tradition creates a personalized eating experience that affects every system in your body.

From Food to Fuel: How Nutrients Work

Every bite you eat is a gift to your body—or a missed opportunity for nourishment. When we eat, food travels from our plates to our digestive system and eventually into every tissue and cell. This process energizes us, supports immune function, repairs tissues, and enables complex processes like thinking, breathing, and moving. Your body uses nutrients in two main ways:

• Energy: Measured in calories, energy from food powers all your bodily functions.
• Nutrients: These natural substances build, maintain, and heal the body.

Nutrients fall into two categories:

Macronutrients – needed in large amounts:

• Water
• Protein
• Carbohydrates
• Fats

Micronutrients – needed in small amounts:

• Vitamins (like vitamin C, D, B12)
• Minerals (like iron, calcium, zinc)

Your body needs grams of macronutrients daily but only milligrams or micrograms of many vitamins and minerals. For instance, the average adult woman needs about 50 grams of protein per day, while her vitamin C needs might only be around 75 milligrams.

How much water should the average person drink?

The amount of water a person should drink daily depends on several individual factors including body size, physical activity, diet, climate, health status, and age. While there’s no one-size-fits-all answer, there are science-based guidelines and key considerations that can help determine how much water a person needs to stay well-hydrated. The U.S. National Academies of Sciences, Engineering, and Medicine (NASEM) provides broad recommendations for total daily water intake (from all sources, including water, beverages like tea and coffee, and food):

• Men: About 3.7 liters (125 ounces or ~15.5 cups) per day
• Women: About 2.7 liters (91 ounces or ~11.5 cups) per day

These totals include all fluids consumed, not just plain water. Roughly 20% of water intake typically comes from food (especially fruits and vegetables), and the rest from drinks. National Academies of Sciences, Engineering, and Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. You’ve probably heard the classic advice to drink eight 8-ounce glasses of water a day—a total of 64 ounces or ~1.9 liters. This rule is simple and easy to remember, but for many adults, especially those in hot climates or with active lifestyles, it may underestimate actual needs. While it’s not harmful for most people, it also doesn’t account for individual differences, such as:

• Physical exertion
• Body weight
• Pregnancy or breastfeeding
• Illness, fever, or medications
• Living in a dry or hot environment

Signs That You’re Drinking Enough Water

Rather than fixating on a specific number of glasses per day, a more individualized approach focuses on hydration status. A well-hydrated person will typically experience:

• Pale yellow urine (a light straw color is a good sign)
• Regular urination (every 2–4 hours for most people)
• Stable energy and mood
• Moist mucous membranes (lips, mouth, and eyes)
• No persistent thirst or dry mouth

When You May Need More Water

Some people have higher hydration needs than others, especially under certain conditions:

• Exercise: You lose water through sweat and breath. Additional intake is needed before, during, and after workouts. A general rule is an extra 1–2 cups (8–16 ounces) for short workouts and more for long or intense sessions.
• Hot climates: High temperatures increase water loss through perspiration, raising daily needs significantly.
• Fever, vomiting, diarrhea: Illness increases fluid loss. Rehydration is critical during and after these events.
• Pregnancy and breastfeeding: The National Academies recommend that pregnant women increase intake to about 2.4 liters/day (~10 cups) and breastfeeding women to 3.1 liters/day (~13 cups).

Hydration from Foods and Other Beverages

You don’t have to drink plain water exclusively to meet your needs. Hydrating fluids and water-rich foods contribute to your total intake:

• Beverages: Herbal teas, milk, plant-based milks, smoothies, fruit-infused water, broth-based soups, and even moderate amounts of coffee or tea count toward hydration. Caffeinated drinks have a mild diuretic effect but still contribute positively to fluid balance in moderate amounts.
• Hydrating foods: Fruits (like watermelon, oranges, strawberries), vegetables (like cucumber, celery, lettuce, zucchini), and soups are all high in water content.

Can You Drink Too Much Water?

Yes—though rare, overhydration or water intoxication (called hyponatremia) occurs when you consume so much water that it dilutes the electrolytes in your blood, particularly sodium. This can cause swelling in the brain and is potentially life-threatening. It’s most commonly seen in endurance athletes who drink excessive amounts without replacing electrolytes. For the general population, drinking to the point of clear, colorless urine all day long may be excessive. Pale yellow urine is a better goal.

Best Practices for Staying Hydrated

• Start your day with a glass of water to replenish fluids lost during sleep.
• Sip water consistently throughout the day instead of chugging it all at once.
• Use a reusable water bottle as a visual reminder.
• Eat water-rich fruits and vegetables.
• Drink more during exercise, heat, illness, or stress.
• Adjust intake based on thirst, urine color, and lifestyle.

A Personalized Hydration Estimate

A rough formula sometimes used by health coaches and wellness practitioners is: Half your body weight in ounces of water per day. For example: A 160-pound person might aim for 80 ounces (~2.4 liters) of water daily.

But again, individual needs vary and this is not a medical guideline. Always listen to your body and consult a health professional if you have a condition that affects fluid balance (e.g., kidney disease, heart failure, or use of diuretics). Most adults should aim for 2.7–3.7 liters of total water intake per day, adjusting based on individual needs, activity level, climate, and health conditions. Water is essential for every physiological function—yet optimal hydration is best guided by body signals, common sense, and daily habits rather than rigid rules.

Drinking enough water supports:

• Energy and brain function
• Healthy digestion and elimination
• Temperature regulation
• Skin elasticity and appearance
• Detoxification and cellular health

A good rule of thumb: Drink when you’re thirsty. Eat hydrating foods. Watch your urine color. Be mindful, not obsessive.

What Makes a Nutrient “Essential”?

Not all nutrients are created equal. In nutrition, an “essential” nutrient is one your body cannot make on its own—you must get it from food or supplements. Essential nutrients are tied to specific deficiency diseases. Without vitamin C, for example, people can develop scurvy; without adequate protein, children may develop a condition called kwashiorkor. Essential nutrients vary across species. Humans need dietary vitamin C; dogs do not. Humans can make some nutrients, like myo-inositol or taurine (unless you’re a newborn), but not others. So, what are you made of? Mostly water—about 60% of your weight. The rest is primarily fat, protein, carbohydrates, vitamins, and minerals. A 140-pound person, for example, might carry about:

• 84 pounds of water
• 28 pounds of fat
• 28 pounds of protein, minerals, carbs, and vitamins combined

And these ratios shift based on age, sex, and body composition. Men tend to have more muscle and bone; women, more fat and less muscle. These differences shape how each person metabolizes and utilizes nutrients.

Protecting the Nutrients in Your Food

Knowing what nutrients you need is only part of the picture. Preserving them is just as important. Many people assume “processed” food means “unhealthy,” but food processing is also how we preserve safety and prevent spoilage. Without processing, humans would still need to hunt or gather food daily—and eat it before it spoils. From freezing and refrigerating to pickling and pasteurizing, food preservation methods are key to getting nutrients from farm to fork. The goal is always the same: keep food safe and nutritious until it reaches your body.

Nutritional Status: What It Means and Why It Matters

Your nutritional status reflects how well your body is nourished. It includes your intake of calories and essential nutrients, and how well your body absorbs and uses them. Malnutrition occurs when nutrition goes wrong—either too little or too much. Common causes of malnutrition include:

• Undereating due to food insecurity, illness, eating disorders, or loss of appetite
• Nutrient-specific deficiencies, like too little vitamin B1 (thiamine), leading to beriberi
• Absorption issues from conditions like diabetes or celiac disease

In developed countries, over-nutrition is more common—leading to obesity, high cholesterol, and chronic inflammation. Healthcare providers evaluate nutritional status using medical history, physical signs (like brittle nails or dull hair), and lab tests that check for deficiencies (like low iron levels in anemia). The goal is to maintain healthy nutritional status throughout all stages of life.

Food as Medicine: Healing Through Nourishment

Every food choice you make is either healing or harming. Nutrients don’t just support physical health—they influence mood, cognitive function, and long-term vitality. Many traditional remedies have found modern scientific support.

• Garlic and onions offer anti-inflammatory and heart-protective benefits
• Whole grains and beans lower cholesterol
• Milk and greens build bones
• Coffee, tea, and dark chocolate elevate mood and support brain function

However, food can also trigger:

• Allergies and intolerances
• Drug interactions
• Inflammation from saturated and trans fats

The claim that milk “builds strong bones” is one of the most widely promoted messages in public health nutrition—especially in countries like the United States. But the evidence behind this claim is more complex than the dairy industry slogans suggest. Milk does provide nutrients important for bone health, but drinking milk alone does not guarantee stronger bones, nor is it necessary for everyone. The key is bioindividuality—choosing foods that fit your unique body, lifestyle, and health needs.

Making Sense of Nutrition Information

The modern world is flooded with nutrition advice—from blogs to social media to morning news shows. But how do you know what’s valid?

The most reliable sources of nutrition information are:

• Nutrition scientists and researchers
• Registered Dietitians (RDs) and qualified nutritionists
• Trained science writers and journalists

Watch out for nutrition myths like “bananas cause weight gain” or “cherries and cheese shouldn’t mix.” The more outrageous the claim, the more it demands scrutiny.

When evaluating a nutrition study or claim, ask:

1. Was the study done on humans?
2. Was the sample size large and diverse?
3. Was the research method solid (prospective vs. retrospective)?
4. Was it peer-reviewed?
5. Are the results reasonable and supported by existing evidence?

Nutrition research evolves constantly. One study may contradict another. Your role isn’t to chase every headline—it’s to cultivate a long-term understanding of what your body needs and to trust a balanced, evidence-based approach.

Final Thoughts: Eat Well, Live Well

Nutrition is personal. It’s scientific. It’s cultural. And it’s spiritual. What we eat connects us to our heritage, our bodies, our families, and the land. It builds our bones, fuels our thoughts, and even shapes our emotions. As your health and wellness coach or therapist, I can guide you through your nutritional journey with evidence-based information, compassion, and personalized care. Whether you’re seeking to heal chronic illness, improve mood and energy, manage weight, or simply feel better in your body, we could work together to find a sustainable and joyful way of eating that aligns with your goals and values. I encourage you to let food be your fuel, your medicine, and your pleasure.