The food you eat has a tremendous impact on your health and quality of life. While healthy eating can be done easily, the rise of bizarre diet trends has caught the attention of the public and this is making it difficult to follow. Current dietary trends often distract from the most important nutritional fundamentals. The first question you need to ask is why you need to take a healthy diet .
Studies show chronic diseases that occur now have a correlation with severe diet. However, if you eat healthily, this can reduce your chances of developing heart disease or cancer. These two are the main killers in the world. A good diet can improve all aspects of life. From brain function to body performance. If you participate in sports or exercise, you can get more benefits when coupled with a healthy diet.
1. Calories and Energy
Diets that are now common have pushed the value of calories to the background. Although calorie counting isn’t always necessary, total calorie consumption is also vital for weight management and overall health.
If you eat more calories than you lose, the extra calories will be stored as fresh muscle or body fat. You will lose weight if you eat less calories than you burn per day.
If you want to lose weight, you must create some form of calorie deficit . On the other hand, if you are trying to gain weight and increase muscle mass , then you need to take more of your body burns.
Macronutrients are carbohydrates, fats and proteins.
These three nutrients are needed in relatively large amounts. They provide calories and have various functions in your body. Here are some common foods we consume in each macronutrient group:
|Carbohydrate||4 calories per gram. All starchy foods such as bread, pasta and potatoes. Fruit, juice, sugar and some dairy products.|
|Protein||4 calories per gram. Major sources include meat and fish, dairy, eggs, legumes and tofu.|
|Fat||9 calories per gram. Major sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meats.|
Micronutrients are important vitamins and minerals you need. Some micronutrients you need to know are:
|Magnesium||Plays a role in more than 600 cellular processes, including energy production, nervous system function and muscle contraction|
|Potassium||This mineral is important for the control of blood pressure, fluid balance and function of your muscles and nerves.|
|Iron||Especially known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function.|
|Calcium||An important structural component for bones and teeth. In addition, it is also a key mineral for your heart, muscles and nervous system.|
|Vitamins||Vitamins, from vitamins A to K, play an important role in every organ and cell in your body.|
Basic nutrients include both vitamins and minerals. – person’s daily need for each micronutrient is different. You will get all the micronutrients your body requires without taking supplements if you consume non-processed foods that contain plants and animals.
4. Foods to be taken
- Vegetables: Play an important role in your meal. Vegetables are extremely low in calories but full of essential micronutrients and fiber.
- Fruits: Has a natural sweet taste. Fruits provide micronutrients and antioxidants that can help improve health.
- Meat and fish: The main source of protein of all time. These foods are human staple foods, although vegetarian and vegan diets are also becoming popular.
- Nuts and seeds : These are one of the best sources of fat available and also contain essential micronutrients.
- Eggs: Considered one of the healthiest foods on the planet, whole eggs contain a combination of protein, beneficial fats and powerful micronutrients.
- Dairy: Dairy products such as natural yogurt and milk are cheap and inexpensive sources of protein and calcium.
- White Water: Water should be a major part of your fluid intake, along with beverages such as coffee and tea.