Nutrition is the science that studies the relationship between diet (the food we eat) and health (how our bodies use food as energy for growth and daily activities). The science of nutrition attempts to understand how and why specific dietary aspects influence our health. In our daily life fitness, it’s very important that we fulfil our nutrition needs.
There are 7 main types of nutrients that the human body requires in order to maintain proper health. Vitamins, fiber, proteins, minerals, fats, carbohydrates and water, these are 7 most important nutrients human body needs to consum on a daily basis to build and maintain proper health. Poor health is generally caused by imbalanced nutrition, deficiency and a lack of exercise, which negatively affects the entire body and all of its functions.
While there are a many ways to achieve proper nutrition with our daily diet, there are six that you can try yourself without much effort
- Drink water: Water is necessary for achieving a healthy diet. Avoid soda and sugared drinks. The Mayo Clinic recommends that men should consume 3 litres (about 13 cups) and women should consume at least 2.2 litres (about 9 cups) of water every day.
- Don’t skip meals: Eat breakfast, lunch, and dinner. When you skip a meal your body knows that it does not have any source or food to convert it into energy. At this point your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as FAT. If your body is fed routinely, it will increase your metabolism and breaks down the fat since it knows it doesn’t need it anymore food.
- Choose more whole grains: Most people eat less than half of the amount of fiber required by their body each day. Fiber also makes you feel full while helping to control your blood cholesterol and blood sugar. By increasing the intake of fiber, you reduce your risk of diseases such as colon cancer and heart disease. Choosing whole grains, such as whole wheat breads and high-fiber cereals will help you achieve your fiber needs.
- Eat more vegetables and fruits: Vegetables and fruits are naturally high in minerals, vitamins, fiber, and the best part is that they have low calories. Vegetables and fruits are essential for a proper nutrition. Make sure they are part of your daily menu. Fruit is also an excellent choice for in-between meal snacks. A healthy diet should contain at least five servings of vegetables and fruits each day.
- Eat lean protein: Research also indicates that increased dietary protein (not necessarily a “high protein diet”) may reduce the risk of heart disease by reducing “bad” LDL Cholesterol and raising “good” HDL cholesterol. Protein helps keep muscles strong, and contains the building blocks for most of the enzymes in our body. These enzymes control the metabolic rate of our bodies. Aside from water, protein is the most prevalent material in your body. Good sources of lean protein include dairy products, soy products, meat (lean meat is also an excellent source of iron), fish, and poultry.
- Exercise: 3 days a week, 20 minutes a day is a standard recommendation. Aerobics, jogging, swimming, weight lifting, bike riding, walking – all good examples of exercises that will improve your overall health. Regular exercise will decrease your risk of heart disease, diabetes, and prolong your life.
The suggestions listed above are general in scope and nutrition needs will vary from person to person. If you are concerned about your diet and health, please consult your physician.
Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent ‘and look and feel good’ in the years to come…