Navigating the Nutrition Diet: Which group of nutrients should be eaten more?

October 18, 2025 •

4 min read

According to NHS data, most adults only consume around 20g of fiber a day, falling short of the recommended 30g. This highlights a key concept in healthy eating: it's not always about asking, 'Which group of nutrients should be eaten more?', but rather understanding which specific nutrients are often lacking in modern diets and emphasizing a balance of quality over mere quantity. A more nuanced approach to nutrition focuses on filling these gaps and prioritizing nutrient-dense foods.

Quick Summary

This article explains that a balanced diet emphasizing specific nutrients like fiber and healthy fats, rather than just increasing one macronutrient, is key for health. It covers the roles of macronutrients and micronutrients, explores which nutrient groups are often deficient, and provides practical strategies for incorporating nutrient-dense foods into your diet for better overall wellness.

Key Points

Prioritize Nutrient Density: Focus on foods rich in nutrients relative to their calories, rather than solely increasing one macronutrient.
Increase Fiber Intake: Most people consume too little fiber; increasing fiber from whole grains, fruits, and vegetables can improve digestive and heart health.
Embrace Healthy Fats: Replace saturated and trans fats with healthy unsaturated fats from sources like fish, nuts, and olive oil to support brain and heart function.
Choose Complex Carbs: Opt for complex carbohydrates over simple, refined ones to provide sustained energy and better blood sugar control.
Ensure Micronutrient Variety: A diverse, colorful diet of fruits and vegetables is the best way to get a wide array of essential vitamins and minerals.
Balance Your Macros: Aim for a balanced intake of protein, carbohydrates, and fats as per recommended guidelines, not excess of any single one.

It's Not About More, It's About Better

Many people approach diet with a 'more is better' mentality, often focusing on a single macronutrient like protein while neglecting other essential components. However, this is a flawed perspective. Optimal health is achieved through balance and a focus on nutrient density, not by disproportionately increasing one type of nutrient. The key lies in understanding the different roles each nutrient plays and prioritizing those that are frequently underconsumed in a typical Western diet, such as fiber, healthy fats, and a wide array of micronutrients.

The Macronutrient Balancing Act

Macronutrients—carbohydrates, proteins, and fats—are the body's primary energy sources and are needed in large quantities. The recommended Acceptable Macronutrient Distribution Range (AMDR) provides a guideline for a healthy balance.

Carbohydrates: Your body's primary fuel source. Prioritizing complex carbohydrates (whole grains, vegetables, legumes) provides sustained energy and fiber, unlike simple carbs (refined grains, sugars) which cause blood sugar spikes.
Protein: Essential for building and repairing tissues, producing hormones, and supporting immune function. It also promotes satiety, helping with weight management. Good sources include lean meats, fish, eggs, dairy, and legumes.
Fats: Crucial for absorbing fat-soluble vitamins (A, D, E, K) and providing energy. The focus should be on replacing unhealthy saturated and trans fats with unsaturated fats, such as monounsaturated and polyunsaturated fats.

The Critical Role of Micronutrients

While required in smaller amounts, micronutrients (vitamins and minerals) are vital for countless bodily functions, from bolstering the immune system to strengthening bones. Deficiencies in these areas can lead to a host of health problems. The best way to ensure adequate micronutrient intake is to eat a wide variety of nutrient-dense foods, particularly colorful fruits and vegetables.

The Nutrient Groups to Prioritize

Instead of aiming to eat 'more' of a single macronutrient, a more effective strategy is to increase your intake of nutrient-dense foods and focus on correcting common dietary shortfalls.

Dietary Fiber: The Often-Neglected Carb

Fiber is a type of carbohydrate that the body cannot digest, and most people do not consume enough of it. Its health benefits are extensive:

Promotes digestive health and regularity.
Helps control blood sugar levels by slowing sugar absorption.
Lowers 'bad' LDL cholesterol and reduces the risk of heart disease.
Increases feelings of fullness, aiding in weight management.

Sources of Fiber:

Soluble Fiber: Oats, barley, peas, beans, apples, and citrus fruits.
Insoluble Fiber: Whole wheat, wheat bran, nuts, beans, and many vegetables.

Healthy Fats: Essential for Health

Healthy fats, particularly omega-3 and omega-6 fatty acids, are essential for brain health, hormone function, and reducing inflammation. Most people need to consume fewer unhealthy fats (trans fats) and more unsaturated fats.

Sources of Healthy Fats:

Monounsaturated: Avocados, olive oil, and almonds.
Polyunsaturated: Fatty fish (salmon, sardines), walnuts, and flaxseeds.

High-Quality Protein: The Building Block

While many people focus on protein, the source and quality are just as important as the quantity. Choosing lean protein sources helps maintain muscle mass and promotes satiety without excessive saturated fat intake.

Sources of High-Quality Protein:

Lean meats and poultry.
Fish and seafood.
Eggs and dairy products like Greek yogurt.
Plant-based options such as beans, lentils, nuts, and seeds.

Comparison of Macronutrient Roles and Priorities


Nutrient Group	Primary Role	Key Health Benefits	How to Prioritize	Common Dietary Gaps to Address
Carbohydrates	Energy source	Sustained energy, improved digestion (fiber)	Choose complex, fiber-rich sources like whole grains over refined carbs.	Insufficient fiber and overconsumption of refined sugars.
Protein	Building/Repairing	Muscle growth, tissue repair, satiety	Select high-quality, lean sources from both animal and plant origins.	Varying protein sources for a complete amino acid profile.
Fats	Energy, hormone production, vitamin absorption	Heart health, brain function, inflammation control	Replace saturated and trans fats with monounsaturated and polyunsaturated fats.	Underconsumption of omega-3 fatty acids and overconsumption of unhealthy fats.
Micronutrients (Vitamins/Minerals)	Regulating bodily functions	Immunity, bone health, metabolic processes	Ensure a high intake of diverse, colorful fruits and vegetables.	Inadequate intake of multiple vitamins and minerals like Vitamin D and Calcium.

Strategies for a Nutrient-Dense Diet

Making conscious dietary choices is crucial for improving your nutrient intake. Instead of drastic changes, focus on sustainable habits that emphasize nutrient density.

Simple Changes for Better Nutrition:

Prioritize produce: Aim to fill half your plate with a variety of fruits and vegetables at each meal.
Switch to whole grains: Replace white bread and pasta with whole-wheat versions, and opt for brown rice or quinoa.
Incorporate healthy fats: Add avocado to salads, snack on nuts, or use olive oil for cooking.
Choose lean protein sources: Incorporate more fish, legumes, and skinless poultry while limiting processed and fatty meats.
Stay hydrated: Water is often overlooked but crucial for overall health.

Conclusion

In conclusion, the answer to 'Which group of nutrients should be eaten more?' is not a simple one. A healthy diet is not about prioritizing one group of nutrients but about achieving balance and focusing on nutrient density across all groups. By increasing intake of fiber, healthy fats, and a diverse range of micronutrients—often underrepresented in modern diets—and selecting high-quality sources of all macronutrients, individuals can significantly improve their health. This balanced, whole-food approach is far more effective and sustainable than focusing on any single nutrient in isolation.

For more information on the critical role of fiber in a balanced diet, visit the Harvard T.H. Chan School of Public Health's dedicated resource on the topic.(https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/)

How to Build a Nutrient-Dense Plate

When planning meals, focus on building a plate that incorporates a variety of nutrient-rich foods to get a balanced mix of macronutrients and micronutrients. A great starting point is to focus on incorporating more plant-based foods, which are naturally high in fiber, vitamins, and minerals. Combining these with lean protein and healthy fats ensures a well-rounded and satisfying meal.

Frequently Asked Questions

No single macronutrient is the 'most important'; a healthy body requires a balanced intake of all three—carbohydrates, proteins, and fats—to function properly, as they each serve unique and vital roles.

Nutrient-dense foods contain a high amount of vitamins, minerals, and other beneficial nutrients relative to their calorie count. Examples include leafy greens, berries, lean proteins, nuts, and legumes.

Most adults should aim for around 30 grams of dietary fiber per day, an intake level that most people currently fall short of.

No, carbohydrates are not inherently bad. The key is choosing the right types. Complex carbohydrates from whole grains, legumes, and vegetables are beneficial, while refined, simple carbs with added sugars are less healthy.

Healthy fats are unsaturated fats, including monounsaturated and polyunsaturated fats like omega-3s and omega-6s, found in sources like fatty fish, nuts, seeds, and olive oil. These are beneficial for heart and brain health.

For most individuals, protein powder is unnecessary. Protein requirements can easily be met by consuming a variety of high-quality protein foods, such as lean meats, eggs, fish, dairy, and plant-based options.

The most effective way to increase micronutrient intake is by eating a varied diet rich in whole, unprocessed foods, especially a wide range of colorful fruits and vegetables. Focusing on nutrient-dense options ensures you get more vitamins and minerals per calorie.