Nutrition for Normaloids
NUTRITION THE BASICS
Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.
The diet of an organism is what it eats, which is largely determined by the availability, the processing and palatability of foods. A healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduce risk of foodborne illness.
Check out this cool site on the link below I found while trawling the web for the most up to date information on this ever-developing area of health/ wellbeing. It can help clarify pretty much anything from a scientific viewpoint where nutrition and diet are concerned with some great presentations and scholarly articles.
http://nutritionfacts.org/video/more-than-an-apple-a-day-preventing-our-most-common-diseases/
A simple and effective way to improve nutrition is to use the Food pyramid you can easily download them via google.Although there are variations in the different food pyramid, the basic emphasis of all the pyramids works along the same theory and .Physical activity should be a part of your daily routine
The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct number of nutrients – protein, fat, carbohydrates, vitamins, and minerals you need to maintain good health.
Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range. Studies show that we take in too many calories from foods and drinks high in fat, sugar, and salt, on the top shelf of the Food Pyramid. They provide very little of the essential vitamins and minerals your body needs. Limiting these is essential for healthy eating.
So, in a nutshell, healthy eating involves:
plenty of vegetables, salad and fruit
a serving of wholemeal cereals and breads, potatoes, pasta and rice at every meal - go for wholegrain varieties wherever possible
some milk, yoghurt and cheese
some meat, poultry, fish, eggs, beans and nuts
a very small amount of fats, spreads and oils
and a very small amount or no foods and drinks high in fat, sugar and salt
CALORIES AND WHO CARES ANYWAY
For most of us Normaloids the word calories come us in a discussion at the gym and soon it’s all gone quiet. A tumbleweed blows across the the floor and plants itself at the squat rack and there stands Adonis cut from alabaster looking like he could saw through steel with his 14 pack. While there is a great amount of work gone into creating this behemoth it’s also a science according to many Gurus of the Flex for effect.
For example, the most basic and fundamental law that governs whether you gain weight or lose weight is the first law of thermodynamics, which states that energy can only be transformed from one type to another. Thermodynamics itself is very complex subject, however calories are explained quite easily according to its principles. Ultimately, your body weight is dependent only on the difference between the number of calories that you consume versus the number of calories that you use this is known as your calorific balance.
A calorie is the amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius. When you eat food, you are consuming the energy that is stored within the protein, carbohydrate, and fat molecules of that food. The total amount of the energy stored in the food you are eating is represented by the calorie content of the food as indicated on its nutritional label.
Your body can do only two things with the calorie energy that it absorbs; it must either burn it or store it. Any calories that you consume and do not burn must be stored on your body. And, unfortunately, the primary storage mechanism for the excess calories you consume is fat, rather than muscle.
If you eat more calories than you burn you will gain weight.
If you burn more calories than you eat you will lose weight.
If you eat the same number of calories that you burn your weight will not change.
Reference Intakes (RI) – the new term for Guideline Daily Amounts (GDAs)
Nutritional needs vary depending on your sex, size, age, and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.
The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.
Reference intakes (RI)
Men......(kcal)2500Protein (g)55Carbohydrates (g)300Sugar (g)120Fat (g)95Saturates (g)30Salt (g)6
Women....Energy (kcal)2000Protein (g)50Carbohydrates (g)260Sugar (g)90Fat (g)70Saturates (g)20Salt (g)6
Your portion size
Carbs like cereal/rice/pasta/potato
Your clenched fist
Protein like meat/poultry/fish
Palm of your hand
Savouries like popcorn/crisps
2 of your cupped hands
Bakes like brownies/flapjacks
2 of your fingers
Butter & spreads
The tip of your thumb
Finding the right diet and planning a weeks’ worth of meals can be a minefield of misinformation. Decide what your goal is. Weight gain loss or maintenance and nowadays it doesn’t have to cost the earth. A typical week for me would look like this below
In conclusion, a nutritious, well-balanced diet – along with physical activity and refraining from smoking – is the foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals, and water in the foods you take in while minimizing processed foods, saturated fats, and alcohol. Eating in this manner helps you maintain your body’s everyday functions, promotes optimal body weight and can assist in disease prevention.
When all is said and done though the cut and thrust of it comes down to discipline and sacrifice. Keep it simple and smart Rome wasn't built in a day and neither will it be so so for a lifelong adoption of healthy eating.
