Nutrition

                                                      NUTRITION

 

 

Healthy food and nutrition are essential for good health, a person’s wellbeing, and the reduction of risk of disease. Healthy eating means that a person is choosing the right foods and also good quality and quality of food. To stay healthy, you should drink plenty of water and eat a wide variety of nutritious foods. Nutrients are essential to our growth and good health.

 

There are five essential nutrients that the body needs to function properly. Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth, and substances necessary to regulate chemical processes.

There are five major nutrients including, Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water. These nutrients are present in different kinds of foods. Some nutrients are usually present in a single kind of food and similarly, some nutrients are only species present in certain kinds of foods. Here is the list of nutrients and sources from which you can get these nutrients.

 

 

 

Nutrients	Sources
Proteins	Meat, Dairy, legumes, nuts, seafood, and eggs.
Carbs	Rice, Pasta, Cereals, Bread, Potatoes, Milk, Fruit, Sugar.
Fats	Oils, Butter, margarine, Nuts, Seeds, Avocados, Olives, Seafood.
Vitamins	Fruits, Vegetables, Grains, Dairy Products, Soya Oil.
Minerals	Milk, Dairy Products, Red Meat, Seafoods, Vegetables.

When we are talking about overall health or building any kind of physique, diet, or nutrition plays a vital role in maintaining the overall appearance of the body. Nutrition is the science of food and its relation to your health. It’s about how the human body uses the food and processes the food nutrients that are present in that food to allow the body to perform functions like, the heart to beat, the lungs to breathe, the kidneys to filter blood, the brain to think, the stomach to digest and so on.

The point of the above explanation is that how much energy (kilojoules) your body needs to keep maintaining a healthy weight. Energy is needed to run the various processes of the human body and it is delivered to the body through eating a variety of foods. Any form of energy that is consumed in the form of carbohydrates, protein, or fat and the food which is not properly digested and not used for metabolism, growth, or physical activity will be stored as fats in the body. There are many factors proving that how much energy a human being needed, but simply you can say that the more movements the body makes, the greater the amount of energy will be needed and vice versa.

The kilojoule is the unit that is used to measure the energy used in Australia. Joule is the International unit used to measure the amount of energy, but in some other countries (e.g. USA) they still use the calorie to measure the amount of energy.
The conversion is 4.2kJ = 1 calorie. We use it to determine how much energy a food will provide when we eat it. The average number of kilojoules a person consumes every day will directly depend on the person’s age and physical activity level.


Nutrients are divided into two basic categories macronutrients and micronutrients. The nutrients that are responsible for providing energy are commonly known as macronutrients (carbohydrates, lipids, and proteins). Carbohydrates and proteins almost provide a similar amount of energy per gram of food. Lipids or fats are a concentrated source of energy and it usually provides almost twice the amount of energy than that supplied by proteins and carbohydrates food sources.

 

Eat Six Times a day to fuel your body with multiple small meals, deserts and snacks each day because it will keep your blood sugar levels normal, the body's metabolism steady and stimulates the production of new muscle. If your physical activity is normal then feed your body a standard quality and quantity meal six times a day and if your physical activity is higher or if you are a fitness athlete, then you have to increase the number of meals you consume every day.

 

You need to limit the intake of Processed Foods, no matter whether it comes in any shape of packing or with a brand logo on it. That food is likely to be processed in a short while and it probably doesn’t worth eating. These kinds of foods usually have high calories and poor amounts of nutrients. So, you have to remove these foods from your life and from your kitchen. In order to maintain better health and body, you must limit the intake of processed foods.

 

In order to maintain better overall health, you have to keep your body well Hydrated. Drink water and beverages that are calorie-free in order to keep your performance in the gym or any other physical activity at its peak. You have to avoid drinks with high amounts of sugars because that will increase body and belly fat and will defect your body's antioxidant defense systems.

 

Carbohydrates usually come in two forms i.e. starchy and non-starchy. Starchy carbs are faster-acting carbs like rice, bread, and pasta, which raise blood sugar quickly while on the other hand, non-starchy carbs like fruits, vegetables, and whole grains, are higher in fiber and raise blood sugar gradually. Non-starchy carbs cause problems very rarely and that is why you can enjoy them. When you eat starchy carbs, that is key to getting and maintaining a lean and muscular body. You can have them either first thing in the morning or after your workouts. Because your body will use them to help refuel your energy deposits.

 

Give your body a mixture of Protein every couple of hours, in order to maximize your muscle growth while increasing the release of fat-burning hormones. Some of the very best sources of protein include lean beef, chicken, fish, eggs, low-fat dairy products, and soy. Whole foods should always be your very first choice. Also, a quality protein powder can be used with your diet in order to make sure you meet your protein needs every day.