Whether you are at your ideal weight or endeavouring to reach your weight goal, is it basically a matter of burning more calories than you consume. The answer, I propose, is no! Overall body health development as well as weight gain or loss must be factored in to the equation or you could be heading for serious problems. Consuming the correct nutrition can help to reduce the risk of a myriad of health-related issues, the most frightening of which are surely degenerative diseases such as heart disease and cancer. The correct nutrition, however, entails eating many dissimilar food types, monitoring your consumption of certain food and beverages, and keeping a count of your calorie intake. Sensible diets offer a balanced nutritional intake that reduces cholesterol, balances blood pressure, and assists with weight management.
To function properly, our body must have the correct combination of nutrients, vitamins and minerals:
Carbohydrates
Carbohydrates are the principal source of ammunition in your diet. The body utilises carbohydrates to fabricate glucose which may be used immediately or stored in your body for later use. However, too much glucose and this will result in stored fat. There are two main varieties of carbohydrates, simple carbohydrates and complex carbohydrates. Sugars are classed as simple carbohydrates, while starches and fibre are classed as complex carbohydrates.
Proteins
Proteins are the building blocks for the entire body, they are responsible for building, repairing, and maintain muscles and other tissue. Proteins also function in the producing of hormones. Similar to an excess of carbohydrates, consuming too much protein will result in stored fat. There are two major types of proteins, animal proteins and vegetable proteins. Consuming an excess of animal protein may cause high cholesterol, as animal protein is high in saturated fat.
Fat
Bizarre as it may seem, fats are an absolute requirement for the human body. The most common forms of fat would be saturated fat, trans fat, and unsaturated fat. Consuming an excess of saturated fat or trans fat puts you at risk of serious health issues. Unsaturated fat is the healthy choice for consumption, but if unsaturated fat endures any type of refinement process, it can then become saturated fat.
Vitamins
Various vitamins perform essential tasks within the human body. Vitamins work in conjunction with metabolism to balance energy levels for every task you can imagine that your body needs to perform. It has also been discovered that certain vitamins levels within the body are responsible for the prevention disease. Vitamins A, C, and E, also referred to as antioxidants, assist in the prevention of coronary artery disease by preventing or reducing the build up of scale on artery walls. Vitamin B1 is required for digestion and proper functioning of the nervous system. Vitamin B2 is required for normal cell growth. Vitamin B3 assists in the detoxification of the body. Vitamin B9, folic acid, assists with creation of red blood cells. Vitamin D allows for adequate absorption of calcium. Vitamin K is responsible for the clotting of blood.
Minerals
Minerals and trace elements are both required by the human body for various bodily processes. Minerals like chlorine assist in producing digestive enzymes. Phosphorus assists in building strong bones. Both minerals and trace elements are found in the foods we consume, but in the case of trace elements, the body only requires minute amounts. Salt or sodium is also required by the human body but individuals should be aware not consume more than 2400 milligrams per day as it may raise blood pressure.
Basic guidelines to creating a healthy balanced nutritional diet.
Endeavour to consume roughly two and a half cups of vegetables and two cups of fruit each day.
When making your fruit and vegetable selections each day, be certain to choose a good variety. A good rough guide is to consume as many different colours as possible, as this will assist in selecting from all five vegetable subgroups.
Make an effort to consume at least three ounces of whole grain products each day and ensure that at least half of your grain intake is whole grain based. Milk should also be included to a healthy diet. Consume at least four cups of low fat milk or milk products on a daily basis.
The majority of fats you consume should be in the form of unsaturated fats, as saturated fats can damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and certainly always avoid trans fatty acids. Fibre rich fruits, vegetables and whole grains should be regular components of your diet as should potassium rich foods.
Consuming good nutrition will assist the average individual in achieving and maintaining an attractive body composition while providing high potential for physical and mental exertion. The constant balancing of energy intake with energy expenditure is essential for managing a desirable body weight. The possible energy expenditure will depend on age, sex, weight, and the metabolic and physical activity of each individual. If the energy intake surpasses expenditure, naturally weight is gained. If the energy intake can be kept below expenditure, then the individual will experience weight lost.
The daily dietary requirements for essential vitamins and nutrients intake will also depend on age, sex, weight, and the metabolic and physical activity. Please pay close attention to the recommended daily allowance of all vitamin type supplements you may use to complement or support your new healthy eating regime.
Obtaining the basic nutritional requirements is half the battle when dealing with weight management.
