Why nutrition is important?
Eating a balanced diet is vital for good health and well being. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly.
We need a wide variety of different foods to provide the right amounts of nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life.
Foods are made up of 6 classes of nutrients. These nutrients are macronutrients (protein, carbohydrates, fats), micronutrients (vitamins and minerals) and water.
If you neglect to have the right combination of these 6 items, it will be very difficult to live a healthy lifestyle and achieve your weight loss goals!
6 Essential Nutrients
So here I will give you a brief description of the 6 classes of nutrients and explain why they are essential to live a healthy lifestyle.
Good Nutrition Provides The Building Blocks of Muscle
When you eat foods that contain protein, they are broken down in the body as amino acids. These amino acids are then used to build and repair any muscle tissue.
This is great for those who are physically active or exercise regularly. This means you will be able to recover at a faster rate than if you were not to consume protein.
Every tissue in your body is made up of protein and it is important to consume enough through your diet to replenish it. Protein is also needed to help your immune and nervous system.
Good Nutrition Provides Energy
The analogy I think of when discussing nutrition and our bodies is that of a race car. You need to put fuel in it every so often, change the oil and get new tires in order to maintain optimal performance.
If you fail to do these things, eventually your body will break down and be worthless. However, if the right steps are taken, you will be well on your way to living a healthy lifestyle and reaping the benefits that come with this.
Foods such as carbohydrates give you energy to function properly throughout your day. In fact, muscle glycogen is an important element to helping you maintain your energy levels throughout your day.
When carbs are ingested your pancreas releases a hormone called insulin. Insulin helps the carbs to be stored in the muscles or as fat. Stored carbs in the body are also known as glycogen.
Glycogen (stored carbohydrates) is important to have in your body before working out. They will be an energy supply and not only enable you to achieve better fat loss results, but also help your overall physique.
Good Nutrition and Fats?
One of the most common dieting myths is that fats will make you fat. First and Foremost, without fats you will not be able to survive. They are one of the three macronutrients. Stored fats are our main source of energy.
Fats yield 9 calories per gram. They also help to keep our body warm during cold weather. Fats lubricate joints which in terms, keeps your muscles loose and mobile for better workouts.
Fats are also a dwelling spot for fat-soluble vitamins such as A, D, E, and K. These vitamins are stored in our body’s fat and can become toxic if too much is taken.
Vitamins and Minerals
Vitamins and minerals are important nutrients our bodies need in order to not only function properly but also allow chemical reactions to occur at a faster rate. They are needed just like the 3 macronutrients, however only in small amounts.
B-complex vitamins provide a great health benefit as they help to further break down carbohydrates which in terms will give you energy.
While you do obtain vitamins and minerals from certain foods you eat, they usually are not enough to maintain a healthy lifestyle and weight loss goals!
Don’t Forget Your Water
One of the main problems I see with people who are unhealthy or overweight is that they do not drink enough water on a daily basis. Instead, they substitute it for sodas and other drinks that are high in sugar.
Water composes about 65% of the human body. It is needed in order for our bodies to survive. Water is just as important as eating a healthy diet. It can also act as a detox and cleanse your body.
While exercising, water acts as a cooling agent and helps prevent any overheating. I suggest drinking your body weight x .66 to get the amount of ounces to drink on a daily basis.
For example, if you weight 200 lbs., you would want to drink (200 x .66) = 132 ounces of water.
Nutrition for a Healthy Weight
Many people in the Western world are on a diet that is high in the wrong types of fats, high in
sugary processed foods, low in nutritional value, high in sodium and have major health risks
associated with this e.g. cardiovascular diseases. Obesity is on the increase and some of the main culprits are hidden fats, sugars and lack of portion control.
Meal Plan – Meal Timings & Suggestions
Follow these guidelines to plan and compose your meals throughout the day.
Half hour after waking up
The body is in a fasted state after about 12-14 hours of sleep. This will have the following impact on
- Carbs reserves will be depleted
- Fat mobilization is slowed down
- The muscle will be in a mild catabolic state
Breakfast is the most important meal of the day and is intended to rev up the metabolism and fat
burning within the body and to replenish glycogen stores within the muscle and liver. Ideally taken within 30 minutes of waking up, your breakfast’s nutrient composition should be high in complex carbs, a fast acting protein providing essential amino acids and a portion of essential fatty acids such as flax seeds or walnuts.
Five examples of breakfast meals
|1 large soft boiled egg|
4 sprigs of asparagus
1 slice whole wheat
|Small handful of|
2 slices of
80g of low fat
Small handful of
skimmed or light
1 slice wholemeal
Small handful of
|Cup of small AllBran|
1 diced peach
1 slice wholegrain
1 tablespoon of fruit
A few nuts
2 hours after breakfast
After a breakfast high in complex carbs, your body will have an insulin lag, blood sugars will start
to dip and you may start to feel hungry. The mid-morning snack should be eaten two hours after.
For more information on why nutrition is important and advice on how to maintain a healthy lifestyle, stay in touch I will share with all diet chart and tips in my next coming post.
Hope it will be great helpful to you. Thanks to reached at stay super fit.