The physique you desire will be built and constructed in the gym, but become unveiled in the kitchen.
Exercises performed account for 20% of the responsibility regarding the look of your figure.
Your nutrition is responsible for the remaining 80%. Discover what the nutritional needs are for yourself, and take on healthy changes to eat better.
You do know the recommended amount of fruits and vegetables is five servings everyday, right? Chances are, you had no clue this was the case. An astoundingly low 20% of the American population report eating five servings of fruits and vegetables on a daily basis.
There happens to be several rationale reasons to include more fruits and vegetables into your diet. The quick and natural snacks can be packaged into any convenient form desired: frozen, fresh, dried, canned, or juiced.
Fruits and veggies are naturally low in calories, but high in fiber that assists in filling you up and providing an overall healthy digestive system. Eating enough variety has even been proven to reduce the risk of many diseases including heart and cardiovascular diseases, along with some forms of cancer.
Listed below are a few of the commonly known micronutrients, along with the nutrition benefits provided if taken at the proper proportion. Don’t stress over exactly what amount of each food needs to be eaten to get the precise intake of every vitamin and mineral. Include a serving at every meal and you will be fine. It will also help to work on expanding your taste buds to provide a wide variety of healthy options.
- Calcium: Essential for healthy bones, and normal functioning of muscles, nerves, and some glands.
- Iron: Providing in healthier blood, which results in better performance with all cells.
- Magnesium: Help in reducing the risk of muscle cramps, headaches, and high blood pressure.
- Potassium: Role in helping maintain healthy blood pressure and muscle contraction.
- Vitamin A: Healthier skin and eyes along with providing protection against infection.
- Vitamin C: Acts in helping the healing of wounds and keeps gums and teeth healthy.
Water is the Most Effective Health Supporter
Your body, on average, is 60% water. So can we agree at least 60% of our daily fluid intake should be water? Shoot for drinking at least 1/2 gallon to 1 gallon a day. Any more than this is probably not necessary, although this amount will differ with each individual according to many factors, such as size and daily activity levels.
Water intoxication appears seemingly impossible for a healthy individual, in that it could require up to 6 gallons a day to have serious negative effects. On the other hand, over hydration is much more recurring in people with bad kidneys that don’t excrete urine properly. Disorders of the heart and liver have also caused inability to excrete urine normally.
The three basic macronutrients that make up nutrition are carbs, fats, and proteins. These nutrients provide the calories for energy and have various functions in the body. We require large amounts of macronutrients compared to the much smaller amount of micronutrients necessary to function.
- Carbs – 4 calories per gram
- Proteins – 4 calories per gram
- Fats – 9 calories per gram
Carbohydrates are our bodies primary source of energy. All carbs come in one of two forms: Simple (sugar) or complex (starch). Both forms become glucose after being broken down in the body. Glucose, which incidentally, happens to be our bodies main source of energy, is also the source of our fat.
Excess glucose in the liver from over eating or not being physically active enough, is converted into glycogen, and thus finds a home on your belly and hips waiting to be used as energy.
The difference in nutrition between simple and complex is the speed at which they are converted into glucose. Your body can either use the glucose now or store the energy as glycogen, or fat, one might say.
Since simple carbs are converted to glucose, then converted to glycogen so quickly, we have limited time to use all the energy provided before that energy is stored as fat. Unless you plan on an intense workout after every sugary treat, expect glycogen storage by most of the glucose molecules.
Recommended healthiest sources of carbohydrates include: Yams, squash, sweet potatoes, potatoes, pinto beans, rice, and oats.
With the exception of water, our bodies are comprised mostly of proteins. Protein is a component of every cell in your body and is necessary for building and repairing tissues. You also need protein to produce enzymes, hormones, and other chemicals that offer healthy body regulation.
Unfortunately, your body doesn’t store protein like it does carbs and fats. So it has no reserves to pull from when in need of certain proteins, which is why I recommend daily protein shakes to ensure your cells have all the tools to do their job.
Recorded below is a list of my personal favorite sources of good protein.
- Whey Protein Shake ( discussed more in the supplementation page)
- Eggs – One egg has around 7 grams of good protein
- Milk – Easy protein and calcium source
- Yogurt – Great protein-rich food
- Fish and seafood – Can contain harmful elements, so eat in moderation
- Pistachio nuts – Quick protein source
- Beans – Cheapest form of good protein
Use calories from fats to fill in remaining nutritional needs after budgeting your necessary proteins and carbohydrates. Fat, simply put, is a second engine.
Its a back up source of energy available to use if there are no more energy providers left from the food being digested throughout the intestinal tract.
Calories from fats should not consist of anymore than 30% of your daily calorie count.
- Saturated Fats: Can be found in foods like butter, cheese, and coconut oils. Well know as the unhealthy fats.
- Monounsaturated Fats: Healthier than the saturated fats, and mostly found in all vegetable oils, as well as avocados.
- Polyunsaturated Fats: Most valuable to our bodies, as we cant produce these ourselves. Found in salmon and other oils including soybean, corn, and sunflower oils.
I hope you now have a better understanding of nutrition and what kind of foods you should be putting in your body to improve your health and boost your progress. If you’re really interested in tackling your weight loss, learning how to set realistic weight loss goals is a very important aspect to understand as well.
Thank you so much for reading, and please ask questions in the comments below. If you would like to contact me directly and get answers in a personal manner, I encourage you to contact me through the contact form at the bottom of every page. Don’t be shy, it’s what I’m here for! All the best, have a great day, and remember to just enjoy it!