|Proper nutrition is another key ingredient in healthy living and physical fitness.
A well nourished person will be more mentally alert, will be more resistant to diseases and will
be more energetic and will have more physical capability than people who do not eat properly.
If your diet mainly consists of "Clown food" I am sorry to say this, but you are not eating
healthy, that unless all you eat there is salads. I won't lie to you saying I have never drunk
pop drinks or eaten junk of fast food, when in fact I have. However, I strive to keep that to a
minimum and always try to be very careful and selective with what I eat or drink. I am no
expert on this and I highly recommend that if you want to get healthy dietary regimen you
should talk to a NUTRITIONIST who will help you develop a plan along with your doctor. The
information I provide is based from my personal experience and knowledge gained throughout
Do you know how many calories you actually need daily?
Have you ever asked your self how many calories there are in what you eat?
Do you realize that very often you could be consuming over 1,000 calories in one single meal
at fast food restaurants? Especially if you SUPER SIZE your meals.
Have you ever thought of the consequences of an unhealthy diet?
Do you avoid fried foods at all?
Are you OBESE or OVERWEIGHT?
Do you eat to live, or do you live to eat?
Are you properly HYDRATED?
|The average adult needs about 2,000 calories daily just to maintain normal body functions.
Consuming more than the necessary amount of food, may yield to that food being stored as fat
in your body. Let's say for example that your daily caloric comsumption should be 2,000
calories, but your actual daily caloric comsumption is 2,500 calories. If you just think that
there's about 3,500 calories in one pound, over 7 days that extra 500 daily calories will
accumulate in your body as one pound of fat, in one week. Little by little if one is not careful;
one could gain some serious weigh in no time. One pound may not sound like a lot, but think
one pound per week in one year (52 weeks) will eventually turn into 52 extra pounds of body
weight in juts one year. Can you imagine your self 52 pounds heavier? Can you imagine your
self 52 pounds lighter?
Although a pound or 3,500 calories is the same whether it is in food or burned by your body, it
is harder to burn 3,500 calories than to gain them. Your body is an energy efficient machine,
it requires little energy to operate and any excess it stores for times of little energy supply.
So be careful with how much you eat.
A balanced diet, would consist of a balanced amount of Water, Carbohidrates, Proteins, Fats,
Vitamins, and Minerals.
Water is usually a forgotten nutrient. Very necessary for replacement of fluids lost through
urine and sweat, and for the transportation of nutrients and metabolic waste. Your body in
mostly compossed of water (about 70%) and actually you can survive weeks without water, but
only a few days without water. I usually try to drink between 2 and 4 canteens of water daily,
one with every meal to make three and one additional canteen some time during the day.
Carbohydrates are the most readily available source of energy, they have several functions
such as; being the primary source of energy, help maintain body temperature, assist in the
oxidation of fats, and spare proteins so they can be used for repair and growth of tissues.
Each gram of carbohydrate yields 4 calories and they should make up about 50% of ones
There are two types of carbohydrates, complex and simple.
Complex carbohydrates or starches are found in bread, rice, cereal, pasta, dry beans, peas,
potatoes, and corn. While simple carbohydrates are found in sugars, honey, jam, syrup, and
sweets in general.
Carbohydrates are broken down into glucose in order to be useable by the body.
Carbohydrates are stored in the muscles to be used as a ready source of energy to them and
are stored as glycogen in the liver as a reserve to be converted to glucose and used as needed
by the body.
Proteins are amino acids very important in the processes of growth, repair, maintenance,
replacement of body cells, and form hormones and enzymes. Proteins are considered to be the
main building blocks of the body. Each gram of protein yields 4 calories, so proteins may also
be used as a source of energy if necessary, since they can be changed into fat.
There are 20 amino acids that are important to our bodies, and 11 are produced within the
body itself. However, there are 9 aminoacids that must be obtained from our diet. A constant
protein intake is necessary in our daily diet. Actually, about 12% of our caloric intake should
be protein, or 0.8 gram for every 2.2 pounds of body weight. However, pregnant women need
an additional 10 grams of protein over their daily requirement.
Good sources of protein are; meats, fish, poultry, eggs, cheese, nuts, butter, milk and yogurt.
Fats aid in the supply of energy and transport of fat soluble vitamins such as A, D, E, and K.
Fats also serves as padding for internal organs and help to conserve body heat that in addition
to supplying energy in times of need. Each gram of fat yields 9 calories of energy, a little more
than twice the calories that one gram of protein or carbohydrates. Fats should not be more
than 30% of your total caloric intake. Fats delay gastric emptying and promote a feeling of
fullness. A diet high in fat, especially saturated fat and cholesterol will contribute to high
blood pressure levels since cholesterol accumulates gradually in artery walls eventually
blocking them. Excess fat producess obesity and from there cause arterosclerosis,
hypertension, diabetes, or even damage your gallbladder.
A reduction on the fat you currently consume will help you avoid these problems, and will
limit the amount of calories, without a reduction of most nutrients. However, be careful not to
take too little fat. Too little fat in your diet may cause you to lose padding on vital organs.
Just use common sense when consuming fats and use moderation.
Some sources of fat are butter, margarine, cream cheese, fatty meats, olives, avocados, egg
yolks, nuts, vegetable oils and whole milk.
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