Good nutrition keeps our bodies healthy and functioning properly. Good nutrition consists of both macronutrients (fats, proteins, carbs, sugar, and fiber), as well as micronutrients. Micronutrients are things such as vitamins, minerals antioxidants, and sodium. Nutrition is necessary to keep us alive.
Macros (macrontrients) are found in food. They consist of fats, proteins and carbs. The suggested balance for a standard American diet are 50% carbs, 30% protein, and 20% fat. The average moderately active adult female should aim for 1800-2200 net calories a day, while men should be around net 2800 calories daily. Net calories are the calories consumed by food minus by calories burned through exercise. For example, if you eat 2000 calories one day, then burn 500 calories working out at the gym, your net calories for the day are 1500.
- Drink lots of water. Most people do not drink enough water during the day, or prefer unhealthy drinks such as juices or sodas. Water is one of the most underrated beverages out there. Drinking enough water can help detox your system, keep you regular, and even give you a boost of energy in the morning!
- Stretch daily. Stretching daily can increase flexibility, help with posture, and relieve stress. Stretching is also great for people who have desk jobs who do not get up and move very often. Stretching can prevent back pain as well as other medical issues.
- Get enough fiber. Fiber is very important for weight loss. It keeps you regular for bowel health, maintains cholesterol levels, and controls blood sugar. Fiber can be found in fruits and vegetables.
- Stay active regularly. Staying active and working out is extremely important for good health. Staying active can increase energy levels and reduce the risks of chronic diseases. Exercising releases dopamine (aka your "happy hormones") and gives you a sense of satisfaction when you are finished.
- Remember to eat. Eating reduces hunger pains and helps people feel less lethargic. Foods that contain fiber (e.g fruits and vegetables) tend to be more filling. Be mindful of what you eat.
- Do not sit down too long. Sitting down for too long can lead to several medical issues. Some of these issues include increased blood pressure, stiffness, and even obesity.
- Do not fast when starting a diet. When you start a diet, attempting to intermittent fast can seem like an impossible task.You might experience intense cravings or have an energy crash due to a lack of sugars, fats, and carbs in your diet. It is much better to listen to your body and its hunger signals. Over time when your body has learned to crave healthier foods, intermittent fasting might just be the better option. Everybody's body is different.
- Do not let one bad meal ruin your diet for the day. You can always choose healthier food options for other meals and keep your diet on track.