Fashion is all about the looks of your best. It includes your health too. To enjoy every outfit one needs to have good health. This is only possible when you care about your diet.
If I am not wrong it is right to say in this world of junky fast food you need to fulfil your daily calorie intake.
Everyone just can’t hire a Nutritionist. But if you can, this is also for you to know what is actually happening to your body. Learning basics is always a good thing to track your calories or you might be able to make a simple Nutrition Plan.
Food Nutrients are Divided into Two types :
- Macro Nutrients
- Micro Nutrients
Macro Nutrients (Macro’s):
Those nutrients which are needed in large quantities are called Macro Nutrients as the name describes itself. Macros are further divided into three nutrients. These are:
(1) Carbohydrates ( Carbs)
(3) Lipids (Fats)
These are the three Macronutrients. There is a difference between the energy provided by one gram of Carbs, Protein, and Fats.
One gram (1g) of Carbs and protein will provide the body same 4 Calories each. (4cal/g)
One gram (1g) of Fats will provide 9 Calories. (9cal/g)
How will you decide that how much calories you need per day? There are many online websites where you can calculate it by just entering your weight and hight. If you did not get it then let me tell in the comment section.
Carbohydrates (Carbs) :
We need Carbs in massive amounts. An adult should get 45%-65% of Carbs in their daily calorie intake. Carbs are the largest amount in Nutrition we need.
The percentage difference 45%-60% is because of your health goal. If you wanna lose weight then you can stick to the minimum level and if you wanna gain weight stick to the maximum level. I will also cover the topic about the percentage level of nutrients.
Carbs are easily digestible. Carbs are used as the main fuel source for the body. There are also types of carbs.
Simple carbs can be digested by the Tissues of our body. Other nutrients can be used for the tissue’s growth and repair.
In simple, Carbs provide Energy to the engines of our body that need the energy to function properly.
But excessive use of Carbs takes part in the process of a person that will make you feel that you are fatty. There is no need to worry if you are taking the good amount of Carbs.
Source: you can get carbs from Starchy foods like grain and potatoes and also from fruits ( Banana), milk, and yogurt.There are many other foods but provide the carb in fewer amounts. I try to stick with Oatmeal, Banana and potatoes.
Protein is a large part of the body of a human being. It makes up more than 50% of the dry weight.
Our body is made up of thousands of protein. Protein helps to recover tissue and also used in the making of new tissues that are necessary for growth.
It is also necessary for the body to function properly because every single cell of your body needs protein. The enzymes used for the different function in the body are made up of proteins. One more thing is if you are not providing enough amount of carbs the body will consume protein as its energy source.
The Building Block of protein is Amino Acids. There are hundreds of amino acids present but we don’t have any concern with all of them.
Humans just need 21 amino acids And the great thing is 12 of them is prepared by the body. The other 9 amino acids (protein) must be supplemented through food.
These nine amino’s are called essential amino acids because the body can not prepare them.
Note: Protein is directly proportional to muscle gains.
I will say you should use 25%-30% of your diet in proteins. This ratio is based on the health level of one.
I personally find difficult to fulfil the daily protein intake. This is because of the source of protein not much easier than carbs.
Seafood is the best way to get the protein. Because it provides the lean protein. It does not have bad fat. You can also go for the eggs.
Eggs are an excellent source of protein but the precaution is don’t use more than two yolks a day. Yolks contain Bad Cholesterol which will result in an increase in High Blood Pressure. White meat, Milk, Beans, Lean red meat.
Red meat contains bad cholesterol but you can use it. These are the high sources of the Protei. My choices are white meat, eggs, cheese and beans.
Lipids : (Fats)
What comes in your mind when you listen the word Fat? Definitely a negative feeling. Majority of people do not know that Fats are the healthy and important component of the diet but not all. Any kind of diet must include 20% of good fats.
Actually, there are two kinds of fats. One is good fat and other is bad fat for simple understanding.
Good fats improve blood cholesterol levels which can decrease risk of heart disease. Good fat also improves the Testosterone a male hormone level.
Omega 3, found in fish is a good example to increase the male hormone level. It is also called fish oil.
The foods which are high in Good fats are Avocados, Cheese, Dark Chocolate, Whole Eggs, Fatty fish, Nuts, Chia Seeds and Extra virgin Olive Oil.
The chemical composition of Lipids or fat.
Lipids (Fats) are further divided into four types on the basis of chemical composition.
- Saturated Fats ( Bad fats)
- Monounsaturated Fats ( Good ones)
- Polyunsaturated fats ( Good ones)
- Trans Fats ( Bad fats)
Saturated fats are those which are fully saturated and do not want to react more. You can say they are not able to dissolve easily because they do not have any free electron to react with others. That is why they are bad fats because they try to store in the body.
Mono and Poly Unsaturated fats both are reactive and contains the property to dissolve easily. They both try to increase the Testosterone level plus they decrease the LDL cholesterol.
Trans fats are complex fats. They are fully saturated and do not dissolve easily. They help to increase the LDL cholesterol level which is not good for the heart. Trans fat is also a major component in the sickness of Type 2 diabetes.
Substances which are necessary for a trace amount for the normal growth of body is called Micro Nutrients. These are divided into two types.
The body needs some minerals in large and some in small quantities. Because of the need of body They are named as Macrominerals and trace minerals.
Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur are in the group of Macrominerals.
Trace minerals includes iron,manganese, copper, iodine, zinc, cobalt, flouride, and selenium.
Calcium is on the top of the list of Macrominerals. Bones are the major parts of our body. Calcium helps to build strong bones. It also helps to build strong teeth so you can chop the real tasty fun.
Calcium Sources: dairy products, such as milk, cheese, and yogurt. Green vegetables such as broccoli, orange juice, and canned salmon are rich in Calcium mineral.
Iron is important to transport the oxygen from your lungs to the rest of your body.
Iron Sources: red meat, tuna and salmon, eggs, beans, baked potato, dried fruits,broccoli, wheat and oats.
It is important for your nervous system to give your mind the best calls.
Iron Source: bananas, tomatoes, potatoes, spinach, broccoli, oranges, lemon, yogurt, beans, peas and lentils.
The immune system plays a major role in the body to fight with the infection. Zinc helps to boost the immune system.
Zinc Sources: beef, nuts, legumes, and dark meat chicken.
If you don’t use the required amount of minerals this may cause in the health issues. You can also use a Mineral supplement which is quite easy to maintain the minerals level in the body.
A vitamin is an organic molecule that is essential for the proper functioning of anyone’s metabolism. Essential means our body can not prepare them. We have to supplement them through food or through other ways.
- Vitamin A helps for the sharp eyesight found in carrots.
- B Vitamins helps the body to generate the energy from the foods. They are a group of Vitamins.
- Vitamin C is always ready to heal your cuts found in Oranges.
- Vitamin D is important for stronger bones found in milk.
There are two types of vitamins
- Fat-soluble vitamins
- Water-soluble vitamins
Fat Soluble vitamins:
These vitamins can be stored in the body and can be used by the body when their time comes. It is a very good thing. Some vitamins can even be stored for 6 months. Vitamin A, D, E, and K are fat soluble vitamins.
As the name defines itself it works best with the water it remains in the body until the new water is not needed. So these vitamins are important to supplement regularly. Sater Soluble vitamins include Vitamin C and Group of B Vitamins.