Moderation

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Adequate diet

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Balanced diet

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Calorie control

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Variety

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Moderation 〰️ Adequate diet 〰️ Balanced diet 〰️ Calorie control 〰️ Variety 〰️

What is A Good Nutrition?

Nutrition is about eating healthy and following a balanced diet. You can have a healthy lifestyle by simply eating healthy, drinking plenty of fluids and by avoiding processed foods and deep fried food. Eating the right nutrients along with vitamins and minerals in combination with regular physical exercise is vital for maintaining a healthy living.

Nutrition and age

With age the body requires fewer calories but it is important to consider that certain nutrients should be increased along the way. As you get older the digestive tract slows down, taste buds and the ability to smell decreases plus we lose bone density and muscle mass. To maintain a good healthy life it is important to eat food rich in protein, calcium, vitamin D, and omega 3 fatty acids.

Nutritional needs

Nutritional needs are specific to each person, however, everyone needs to have a balanced diet that includes a variety of foods. Take time to plan your meals, meal times, and snacks. Choose a variety of healthy foods with each meal.

Fruits and vegetables as much as possible

  • Legumes

  • Dairy products

  • Protein

  • Fats and oils

  • must nuts

Good nutrition is not fully achieved unless you limit the consumption of sugar, sugary foods and beverages, salt intake and alcohol consumption. In addition, it is important to stay hydrated. Drink plenty of water daily, at least half of your body weight in ounces. For example: 160lbs individual can drink 80 ounces of water daily.

There are six classes of nutrients required for the body to function and maintain overall health. These are divided into two groups:

Macronutrients:

1. Carbohydrates

2. Fats

3. Proteins

Micronutrients:

4. Water

5. Vitamins

6. Minerals

MACRONUTRIENTS (Macros)

Macronutrients are carbohydrates, fats and proteins. They are the nutritional components of food that the body needs for energy to maintain the body's structure and systems.

Carbohydrates | Fats | Proteins

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Micronutrients (Micros)

Micronutrients are a groups of nutrients your body needs in small amounts. These vitamins and minerals which are essential for growth and energy.

Vitamins | Mineral

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Portion Control

Portion control is very important especially when you are trying to lose weight and keep it off. Following portion control can help you build self- control on eating habits.

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What about Calories?

All foods contain calories, and all calories are either used by your body for immediate energy or fat depending on how many calories you eat during a period of time.

Another term related to calories is "empty calories“ which refers to calories found in both beverages and foods composed solely of sugars Since empty calories only have sugar and fat, consuming them can lead to weight gain as well as chronic diseases. The body starts storing this fat if our physical activity doesn't exceed our empty calorie intake.

  • Carbohydrate-based desserts, such as cakes, cookies, biscuits, donuts, muffins, granola bars, and more

  • Sugary drinks, including soda, energy drinks, and fruit juice.

  • Candy bars, chocolate bars, and hard candies.

Empty Calories Foods

calorie counting

Does counting calories works?

There are many ways to measure energy and different manifestations of energy. One of them is heat, and the word calorie comes from the Latin word “calor” meaning heat. Calories are a measure of how much energy is required to create a given amount of heat.

For example: There are 3,500 calories in 1 pound of fat. So if you want to set a solid weight loss goal of 1 pound each week for 16 weeks, you would need to be at a calorie deficit of 3,500 calories per week for 16 week.