Nutrition Basics

Submitted by cameron on Thu, 12/17/2009

It is easy to become swept up in health trends: the miracle pill, that super antioxidant, the flat ab diet, you name it. There can be value in these trends, but they can also deter you from the following the essentials to a healthy lifestyle. You really don’t need to know it all. Follow these guidelines and you will be well on your way to great health.

Step One - Understand the Basics

  • There are three major nutrients you should consume every day:

  • Protein is the body’s main structural element as all muscles and tissues are made from this nutrient and the immune system uses protein. Primary sources are eggs, meats, fish, beans, dairy products, and soy products.

  • Carbohydrates is the body’s preferred energy source. Primary sources are grains, pastas, cereals, breads, vegetables, fruits, and sugars.

  • Fat is the energy storage nutrient in the body and is also used a source of energy for low-intensity activity. Primary sources are butter, all oils, and meats.

Water is not considered a nutrient but is essential to all bodily functions. It is important to drink plenty of water throughout the day.

Fiber is also an essential part of your diet. Is the indigestible component of many raw carbohydrates and helps food move through your digestive system to keep you regular and help you feel full after eating.

Step Two - Use the basics
Now that you know the basics, it is up to you to incorporate that knowledge into your everyday eating habits. Here are some pointers to help you on your way.

  • Two-thirds of every meal should be carbohydrates and one third should be protein. Don’t worry about getting enough fat as that is rarely an issue.

  • Eat foods that are as unprocessed if possible as the more processed foods are, the more nutritional value is lost. Reducing the amount of processed food (junk food) will have a huge impact on your health and well-being.

  • Limit intake of refined foods that contain fat, salt, and/or sugar. You don’t need to give them up completely, just eat them in moderation.

  • Eat small meals throughout the day and drink plenty of water.

  • Breakfast should be your largest meal of the day - this gives you the energy needed to get through the day and the time necessary to burn all those calories. It also reduces your hunger and likelihood to snack on processed foods during the day. Dinner should be the smallest meal as your body has less time to burn the calories before shutting down for the night and is invariably the meal where you can gain the most weight.

  • Eat protein. Your muscles live on protein and are where the majority of your calories are burned. Eating lean protein every day supports your muscle tissue, especially during exercise.

It is likely you already know all this, but may fail to practice it in your everyday life. Making an effort and planning meals ahead of time will pay of with better health and a longer life.