Extended Top tips on Nutrition for a healthier lifestyle
Simply, Nutrition is studying the unique relationship between the states of health, disease and diet; particularly the study of food. Nutrition is so important because lack of nutrients can allow viruses and diseases to thrive which can lead to illness and possibly death. Trying to understand how specific aspects of diet influence the health of the body is what the science of nutrition is about. Individuals who are having problems with the performance of their body will go to visit a Nutritionist or a Dietitian, and will spend time analysing the patient's health, including their diet and daily routine. Following this a plan is put together, which they will give to the patient to follow, which will support them on their goals and journey. Nutritionists and Dietitians can work in partnership with personal trainers to help increase the activity and the overall health of their patient.
While many people know that there are benefits to having a good nutritional plan, few regard it as being very important. Many people wonder, why have healthy nutrition?
In a world where fast food is quicker, simpler, and sometimes better tasting, it is easy to get tempted by what the corporations have to offer us. Gone are the days of eating every meal at home. Regarding this, we need to keep a more watchful eye over our nutrition intake to make sure our body can be in the best working order.
Why have healthy nutrition?
The benefits are many. The human body needs various nutrients and minerals to keep it functioning in tip-top shape, and the only way this can be accomplished is by maintaining a healthy diet including vitamins and minerals. These nutrients are necessary to the body for many different reasons; they are crucial for obtaining energy, helping our body grow, and repairing worn out tissues. If our diet lacks certain necessary vitamins, our health may suffer.
In addition, keeping fit by exercising while maintaining a healthy nutritional plan can result in higher levels of energy, higher self-esteem and a generally better feeling of well-being.
As you can see, there are many answers to the question “Why have healthy nutrition”, and all of them point to a better way of life. While the temptations of fast foods and junk can be great, some simple will-power and restraint can help you achieve levels of health you didn’t even know were possible.
Making a few simple healthy and nutritious changes in our dietary choices can have a positive impact on our health, well-being, energy levels and life span. For instance, Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.). Unhealthy proteins are loaded with saturated fat and cholesterol (like beef, lamb, beacon and sausage). While they give our body the needed amino acids, they also clog the arteries and compromise our immune system. Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help our body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene. Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine. These fats can contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
Healthy carbohydrates are high in fibre and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These can help to lower cholesterol, aid digestion, regulate blood sugar and insulin levels. Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like sweets, white bread, sodas, ice cream, cake and cookies.
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fibre help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Below are some more top tips:
Eat brown rice instead of white rice. Brown rice naturally has more fibre and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fibre, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fibre, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals .Less sugar means that they are metabolized slower and are more filling. So more energy during the day and less chances of becoming hungry very quickly.
For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fibre. It is also loaded with antioxidant vitamins A and C and contains beneficial phytochemicals.
We all want to enjoy good health, don’t we? But some of the food we allow to enter our bodies is not in our best interest.
So What Should We Be Eating?
A Balanced Diet:
Doctors and Nutritionists talk about eating a Balanced Diet, but what is a Balanced Diet?
The Nutritional Value in our food is made up of:
Are essential for bodybuilding. This does not mean making us fat, but rather building bulk and muscle. We need good strong muscles for practically everything. The heart is a muscle and that has to work really hard for the whole of our lives. When the heart stops working properly, increased chances of heart Failure, heart Attacks etc. We need good muscles to be able to digest the food we eat. Then we have muscles that keep us upright so that we can walk and run. We have muscles in the eyes that help us to see by focussing.
Protein is made up of blocks that interlock to form amino acids. There are about 20 Amino Acids. 9 of which are called First Class or Essential Amino Acids. Without these First Class or Essential Amino Acids the body would be a mess, with very little working, as it should.
What Foods Contain Protein?
Most dairy products, for example Meat, Milk, Cheese, Fish and Eggs are called Complete Proteins.
Milk is a complete protein in that it has all 9 essential amino acids.
Egg whites are a complete protein as well.
Protein is also found in other Food Sources, e.g. Whole Grains, Rice, Corn, Beans, Legumes, Oatmeal, Peas and Peanut Butter (especially for vegans and vegetarians)
Vegetarians, Vegans and others that do not eat meat, dairy products or fish, must make sure to eat the above foods to ensure that they are receiving enough protein
Are major sources of energy and an active adult should be burning 50 – 60% of Calories each day. Carbohydrates are converted into sugars and starches within the body. Sugars are found in Fruits, Milk and Soft Drinks and Sweets. Complex Carbohydrates are found in Whole Grain Cereals, Flour, Bread, Rice, Corn, Oats, Potatoes and Legumes.
Fats are a concentrated form of energy that helps maintain body temperature and protect Body Tissues and Organs.
Try to cut Saturated Fat out of your food. Eat less of the other fats and become more active. So that you are eating at least 100 Calories less than you are using as energy when exercising.
There are three types of Fat:
· Saturated Fat
· Polyunsaturated Fat
· Monounsaturated Fats
Cholesterol is the fatty deposits found in the blood vessels. This fat coats the inside of the blood vessels (especially the arteries) making it difficult for the blood to pass through, resulting in heart problems e.g. high blood pressure, heart attacks and strokes.
Polyunsaturated fats are found mostly in Plant Sources, Safflower, Sunflower, Soybean, Corn and Cottonseed. They are able to lower the blood cholesterol levels
Monounsaturated Fats can lower the Bad Cholesterol Levels, known as LDL Cholesterol. They can be found in both plant and animal products such as olive oil and in avocado pears.
Eating healthily and taking care of ourselves is essential to obtain optimal wellness. Most people roll their eyes or moan when confronted with these ideas, but self-care is important. In fact, once people decide to choose a healthy life, they notice more energy, increased self-confidence, more time to do things that really matter, and they spend less time in the doctor’s office or hospital. Their bodies become stronger and more able to fight disease, which makes their health costs lower as well.