Nutrition
What, s about nutrition?
Nutrition is nourishment
or energy which comes from consumed food. It is a method of the right quantity
of nourishment and energy. Nutrients are the elements in food. Our bodies use
these nutrients to perform different functions. Your nutrient necessities
influence your age, growth stage and activity.
An example of nutrition
is- nutrients found in fruits and vegetables. Another example of nutrition is
the consumption of a healthy diet.
Types of nutrients
Macronutrients - carbohydrates,
protein, fats; Macronutrients form up a majority of our diets and give energy
to our bodies.
Micronutrients - vitamins and minerals
like calcium, iron, vitamin C. Micronutrients are chemical substances. We need
them in small amounts for healthy growth and development. Nowadays there are
several nutrient-poor foods in the market. This means they don't contain enough
nutrition that your body needs to perform. Instead, the food is full of excess
energy (kilojoules), yet, it's not nutritional. This excess energy means that
the food can give your body with kilojoules. But it does not give essential
nutrients that help to perform different functions.
Does nutrition have any impact on our health?
Unhealthy eating habits
are the main reason for obesity in the United States. Almost one-third of the U.S.
adults are fat. Extra weight and a poor diet is the reason for major health
risks that may cause health problems and even death. These include heart
conditions, high blood pressure, diabetes and some kinds of cancer. By adopting
good food selections, you can save yourself from these health issues. Eating
habits, established in childhood usually carry into adulthood. Thus teaching
children the way to eat healthy at a young age can help them to be healthy
throughout their life. The link between good nutrition and healthy weight,
reduce chronic disease risk. A healthy diet and necessary nutrients are
necessary to keep your body healthy, active, and strong. With physical activity
and by making little changes in your diet, you can live longer. It's easier
than you think!
What,s about daily
nutritional needs of older persons
·
Keep
a balance in your food intake and physical activity - the more active you are,
the more food you need. Include a carbohydrate food (bread, rice, pasta) at
your meal.
· Eat fruits &
vegetables.
· Protein foods help to form
new cells and keep your muscles healthy.
Some nutritional tips for kids
We
always think about nutrition for kids. Children have their own distinctive
nutrient needs. It is important to fulfill these needs for a child to get
older, big, strong, and healthy. A child's diet should contain a range of foods
with a variety of nutrients. Following food items should include in a child,s
diet.
- Water
Water is the best fluid for our
bodies. It regulates our temperature. Digestion helps in the transportation of
nutrients in the body. It helps kidney function and helps with the elimination
of the waste product. Water also cushions our organs and joints, helping to
prevent injuries. Water is important for survival! We should encourage children
to drink water from an early age. If they do, this smart habit will probably continue into adulthood. Dehydration may
result when an individual doesn't drink enough fluid. This may end in poor concentration,
a rise in stress, headaches, lethargy, dry itchy skin, and constipation.
Sugary
liquors like fruit juice, flavored mineral water, and sports drinks should use
in the limit. All are high in sugar and contain little nutritional value.
- Milk
Milk is a healthy
alternative to water. Water is a nutritious choice because it contains protein,
vitamins, and minerals.
- Dairy or their alternatives
The foods in this group
are wonderful sources of calcium. Calcium is important for sturdy and healthy
bones. Few foods in our diet contain the largest amount of calcium as these
foods.
- Fruit
Fruit provides vitamins,
minerals, dietary fiber and lots of phytonutrients. These help your body to
stay healthy.
- Grain (cereal) foods
Always select high fiber
bread, cereals, rice, pasta, noodles, etc. Refined grain products are often
high in sugar, fat, and sodium.
- Lean meats and poultry
Our bodies use protein
to make chemicals like hemoglobin and adrenalin. Protein builds, maintains, and
repairs the tissues in our body.
- Vegetables and legumes/beans
Vegetables should form a
large part of your daily food intake. We should use them at every meal
(including snack times). They have vitamins, minerals, dietary fiber, and
phytonutrients. Turmeric (golden spice)
u
Some nutritional tips for cross fitters
It doesn't matter if
you're doing CrossFit to lose weight or increase your strength and muscle mass.
You should be aware of a good or bad diet. These 5 nutrition tips can assist
you to make it through your toughest workouts so you can see good results.
1.
Don't be fearful
of carbs
Ketogenic and low-carb diets can be nice for a few individuals. But, they're not exactly
perfect for all functional fitness/CrossFitters.
2. Eat both types of
nutrients
It's common for
CrossFitters to concentrate on their protein, carbohydrates, and fats. But,
several are guilty of neglecting their micronutrients - essential vitamins and
minerals. Your body needs micronutrients to perform well. Many effective
sources of micronutrients are fruits and vegetables.
3. Eat the whole egg
Whole eggs are demonized
over the years due to their high cholesterol content. Everyone needs protein,
for CrossFitters, sufficient-protein consumption is a top priority. Protein
helps you build muscle and it promotes muscle recovery. It is helpful for
proper cellular and hormone function.
4. Supplement when
necessary
You'll get the majority
of your macro and micronutrients from whole foods. But sometimes, you need a
supplement to fulfill your nutrients need. Some supplements which will be most
helpful for CrossFitters include:
5. Vitamin D
It promotes a healthy
immune system and healthy bones. Healthy bones mean fewer injuries.
6. Amino acid
Amino acid helps
you increase your muscle mass and strength. It improves your capability for
high-intensity work too.
7. Fish oil
Fish oil is a big source
of omega-3 fatty acids. It reduces inflammation and speeds up post-workout
recovery.
8. Protein powder
If it is hard to meet
your protein goals, protein powder is often a good supplement.
What can be effective nutrition for weight loss?
There are some ways to
lose weight fast. But, most of them can make you hungry and unsatisfied. If you
do not have a strong will power then hunger will cause you to give up on these plans.
The plan is as follows: o Reduce your appetite o Make you lose weight without
hunger. Improve your metabolic health at
the same time
Here are 10 tips to
reduce even faster:
1. Eat a high-protein
breakfast. Consumption of a
high-protein breakfast reduces cravings and calorie intake throughout the day.
2. Avoid sugary drinks
and fruit juice. These are the most
fattening products. By avoiding them you can lose weight fast.
3. Drinking water a half-hour before
meals may increase weight loss
over three months.
4. Select weight loss-friendly
foods.
5. Eat soluble fiber. Studies show that soluble fibers reduce fat,
particularly in the belly area. Fiber supplements like may also help.
6. Drink coffee or tea. If you are a coffee or tea drinker, then drink
the maximum amount as you wish because the caffeine can boost your metabolism
by 3-11%
7. Eat whole, unprocessed
foods. They're healthier,
more filling and do not cause of overeating.
8. Eat your food slowly. Fast eaters gain more weight over time.
9. Weigh yourself on a
daily basis. Studies show that
people who weigh themselves regularly are successful to lose weight. They can
keep it off for a long time.
10. Get a good night's
sleep, every night. Less
sleep is one of the strongest risk factors for weight gain. So taking care of
your sleep is necessary.
Which nutritional tips can be helpful for constipation?
Constipation can be a
cause of cancer, medications, fiber diet and surgery. Limited physical activity,
reduced fluid intake, reduced food intake, and intake of coffee can also cause
constipation. Here are some tips and guidelines that may help solve the constipation
problem. These tips keep the bowel function well even throughout cancer
treatment: By increasing your intake of fiber and fluid you may feel less
constipated and unhealthy.
· Fluid helps your body to process fiber without
discomfort. A good starting goal is eight-ounce glasses of fluid per day.
Choose foods that promote regularity. Eat cereals, bread, and pasta made with 100% whole grain. Eat
brown or wild rice in place of white rice or potatoes. Choose hot cereals like
oatmeal or cold cereal with at least 5 grams of fiber. Choose whole-wheat bread, whole corn, and
whole-grain crackers rather than a refined product. Eat a lot of beans, lentils, and peas.
· Beans are an excellent source of protein, thus
you can use them as a substitute for meat at mealtimes. Beans can be gas
forming, thus add them gradually. If you experience bloating or discomfort,
you should limit them in your diet.
· Your food selections on a daily basis have an
effect on your health. Good
nutrition is a very important part of leading a healthy life. A healthy diet and physical activity help
you to maintain a healthy weight. It reduces your risk of chronic diseases. It
promotes your health.
