Why nutrition is important
Nearly two-thirds of adults are considered overweight or obese according to body mass index (BMI). Obviously there is a strong relationship between nutrition and obesity. Other medical conditions such as diabetes , osteoporosis , hypertension , cancer , high cholesterol and cardiovascular disease may also be related to poor diet and obesity, and physical inactivity. While healthy eating habits are intrinsically important for overall health and well-being are essential while engaging in any type of physical training. Its success to lose weight, gain muscle and strength while strongly depends on their ability to control their food choices and to work openly and honestly with your doctor , nutritionist and personal trainer.
nutrients
There are six essential nutrients your body needs to survive and function properly. These are carbohydrates, fats, proteins, vitamins, minerals and water.
Carbohydrates: many tricks to lose weight in recent years have been based on the concept of "low -carb " diet, effectively depriving the body of this essential nutrient The primary function of carbohydrates is to provide . energy. Under normal circumstances , the nervous system is based exclusively on carbohydrates for energy, and 130 grams of carbohydrates in the diet is necessary to support the daily normal brain function. carbohydrates are also saving proteins , which means that the muscular tissue is not used as a fuel source when available enough carbohydrates .
Simple carbohydrates ( "empty calories" ) are found in foods such as cakes, candy , sodas , sports drinks , biscuits and syrup. These should be avoided and are not part of a healthy eating program . Foods containing complex carbohydrates are whole grains , fruits , vegetables , legumes , brown rice and whole wheat pasta .
These foods have a high nutrient density and provide much of their vitamins, minerals, and fiber needs .
45-65 % of your daily calories should come from carbohydrates , particularly from sources of complex carbohydrates and fiber . The recommended dietary fiber intake is 14 grams per 1,000 calories consumed.
Fats: Yes , fats are an essential nutrient ! Inter alia , fat is the main component of cell membranes and are necessary for the absorption and transport of fat-soluble vitamins (A, D , E and K ) . There are four types of fats : saturated , hydrogenated ( "trans" ) , monounsaturated and polyunsaturated . Saturated and hydrogenated or "trans fats" , are high in cholesterol and should not contain more than 7 % of daily calories .
20-35 % of daily calories come from fat , especially from sources of monounsaturated and polyunsaturated fats such as fish , nuts and vegetable oils . Cholesterol should be limited to 300 mg / day.
Proteins: Proteins are amino acids that have many functions in the body composed . One of the key functions related to fitness and exercise is the synthesis of new tissues such as muscle and skin . Many amino acids can not be produced by the body and must be obtained through diet. These amino acids are called "essential" . The best sources of protein are animal sources (milk , meat, cheese , eggs, etc. . ) These proteins are considered "complete" because they contain all the essential amino acids in the right balance .
10-35 % of daily calories come from protein . Good sources of protein include lean meats, poultry , fish, low fat dairy products , egg whites , legumes and nuts. Low Carb Protein shakes and bars can also be used to supplement the protein, if necessary, but it is always better to take protein from natural sources , if possible.
Vitamins and Minerals
Vitamins and minerals do not actually give you energy because they do not have calories. However, an essential role in the regulation of many processes in the body , including the process by which energy is derived from nutrients such as fats and carbohydrates.
Vitamins: Vitamins are organic substances that regulate many bodily functions such as vision , the formation of DNA, red blood cell formation , nutrient metabolism and blood clotting . Are divided into two types: soluble (A, D , E and K ) , and water-soluble (B and C ) .
Minerals: Minerals are elements found in nature , which are also essential for bodily processes . Are divided into two main types : mineral (calcium, phosphorus, magnesium, sodium , potassium, chloride ) , and trace elements (fluorine, chromium, copper, iron , zinc, etc . ) Calcium and magnesium are minerals essential for the formation of fitness , which operate in muscle contraction and transmission of nerve impulses , and are the main component of bones and teeth.
water
Keeping the body hydrated is important, especially during periods of intense exercise. Although most liquids can help maintain normal levels of hydration, pure water is clearly the best option. Soda , juice, milk and sports drinks can contain a lot of unwanted sugar ( empty calories ) and sodium , while other options such as tea and coffee contain caffeine . Drink 8-10 glasses of water a day will not only help you stay hydrated , but can also help you feel full longer and less tempted to snack .
What is a healthy diet ?
So now that you know a little bit about your daily calories and nutrients you may be thinking : " What is a healthy diet ? " In short, a healthy diet :
Emphasizes fruits, vegetables, whole grains and nonfat dairy products and low in fat content ;
Includes lean meats , poultry , fish, beans, eggs and nuts , and
It is low in saturated fat , fatty "trans" , cholesterol, salt (sodium ) , and added sugars .
If you need additional help to determine your own personal diet and nutrition plan , you can always seek the advice of professionals in the health and well -being, as your doctor , a nutritionist or a dietician and a trainer personnel.
Nearly two-thirds of adults are considered overweight or obese according to body mass index (BMI). Obviously there is a strong relationship between nutrition and obesity. Other medical conditions such as diabetes , osteoporosis , hypertension , cancer , high cholesterol and cardiovascular disease may also be related to poor diet and obesity, and physical inactivity. While healthy eating habits are intrinsically important for overall health and well-being are essential while engaging in any type of physical training. Its success to lose weight, gain muscle and strength while strongly depends on their ability to control their food choices and to work openly and honestly with your doctor , nutritionist and personal trainer.
nutrients
There are six essential nutrients your body needs to survive and function properly. These are carbohydrates, fats, proteins, vitamins, minerals and water.
Carbohydrates: many tricks to lose weight in recent years have been based on the concept of "low -carb " diet, effectively depriving the body of this essential nutrient The primary function of carbohydrates is to provide . energy. Under normal circumstances , the nervous system is based exclusively on carbohydrates for energy, and 130 grams of carbohydrates in the diet is necessary to support the daily normal brain function. carbohydrates are also saving proteins , which means that the muscular tissue is not used as a fuel source when available enough carbohydrates .
Simple carbohydrates ( "empty calories" ) are found in foods such as cakes, candy , sodas , sports drinks , biscuits and syrup. These should be avoided and are not part of a healthy eating program . Foods containing complex carbohydrates are whole grains , fruits , vegetables , legumes , brown rice and whole wheat pasta .
These foods have a high nutrient density and provide much of their vitamins, minerals, and fiber needs .
45-65 % of your daily calories should come from carbohydrates , particularly from sources of complex carbohydrates and fiber . The recommended dietary fiber intake is 14 grams per 1,000 calories consumed.
Fats: Yes , fats are an essential nutrient ! Inter alia , fat is the main component of cell membranes and are necessary for the absorption and transport of fat-soluble vitamins (A, D , E and K ) . There are four types of fats : saturated , hydrogenated ( "trans" ) , monounsaturated and polyunsaturated . Saturated and hydrogenated or "trans fats" , are high in cholesterol and should not contain more than 7 % of daily calories .
20-35 % of daily calories come from fat , especially from sources of monounsaturated and polyunsaturated fats such as fish , nuts and vegetable oils . Cholesterol should be limited to 300 mg / day.
Proteins: Proteins are amino acids that have many functions in the body composed . One of the key functions related to fitness and exercise is the synthesis of new tissues such as muscle and skin . Many amino acids can not be produced by the body and must be obtained through diet. These amino acids are called "essential" . The best sources of protein are animal sources (milk , meat, cheese , eggs, etc. . ) These proteins are considered "complete" because they contain all the essential amino acids in the right balance .
10-35 % of daily calories come from protein . Good sources of protein include lean meats, poultry , fish, low fat dairy products , egg whites , legumes and nuts. Low Carb Protein shakes and bars can also be used to supplement the protein, if necessary, but it is always better to take protein from natural sources , if possible.
Vitamins and Minerals
Vitamins and minerals do not actually give you energy because they do not have calories. However, an essential role in the regulation of many processes in the body , including the process by which energy is derived from nutrients such as fats and carbohydrates.
Vitamins: Vitamins are organic substances that regulate many bodily functions such as vision , the formation of DNA, red blood cell formation , nutrient metabolism and blood clotting . Are divided into two types: soluble (A, D , E and K ) , and water-soluble (B and C ) .
Minerals: Minerals are elements found in nature , which are also essential for bodily processes . Are divided into two main types : mineral (calcium, phosphorus, magnesium, sodium , potassium, chloride ) , and trace elements (fluorine, chromium, copper, iron , zinc, etc . ) Calcium and magnesium are minerals essential for the formation of fitness , which operate in muscle contraction and transmission of nerve impulses , and are the main component of bones and teeth.
water
Keeping the body hydrated is important, especially during periods of intense exercise. Although most liquids can help maintain normal levels of hydration, pure water is clearly the best option. Soda , juice, milk and sports drinks can contain a lot of unwanted sugar ( empty calories ) and sodium , while other options such as tea and coffee contain caffeine . Drink 8-10 glasses of water a day will not only help you stay hydrated , but can also help you feel full longer and less tempted to snack .
What is a healthy diet ?
So now that you know a little bit about your daily calories and nutrients you may be thinking : " What is a healthy diet ? " In short, a healthy diet :
Emphasizes fruits, vegetables, whole grains and nonfat dairy products and low in fat content ;
Includes lean meats , poultry , fish, beans, eggs and nuts , and
It is low in saturated fat , fatty "trans" , cholesterol, salt (sodium ) , and added sugars .
If you need additional help to determine your own personal diet and nutrition plan , you can always seek the advice of professionals in the health and well -being, as your doctor , a nutritionist or a dietician and a trainer personnel.
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