Nutrition is the intake of food, to provide the body with its dietary needs to regulate its functioning.
Good Nutrition is very important for good health which you can get from a well-balanced diet. for best result, one can add regular physical activity considered to good health.
Good Nutrition can be classified on the basis of below mention factors.
A calorie is the base unit of energy what we get from our food sources. Energy is what you need to do any task and perform any activity.
To achieve any goal you have to maintain your daily calorie intake. By manipulating the calorie intake, you can achieve a different goal related to your body and its shape.
For cutting goals you have to cut calorie intake from your food and stay in calorie deficient mode. On the other hand for bulking you have to add a few more calories in your daily food intake and stay in calorie surplus mode to bulk-up.
By measuring and maintaining your daily calorie intake you can make a diet plan according to your goals. Which in the long run help you to keep track of your progress and make future goals.
Macronutrients are Carbohydrate, Protein & Fat. Our body need macronutrients perform its function.
Macronutrients are basic of all food source and contain 90% of its dry weight and 100% of its energy. On the basis of Macronutrients, food source can be classified in different categories.
Macronutrients help our body to get recover from different muscle breakdown and other body wear and tear.
Form Building new muscle cells to repair one we stressed or tear during workouts and other hardcore activity get repaired by the macronutrients.
Macronutrients are also important for hormone production in the body and brain functioning.
Three Macronutrients are:
The main function of Carbohydrate is to break down and provide energy to the body. Carbohydrate breaks down in form of Sugar to produce energy.
There are two types of Carbohydrates present. First one is Simple Carbohydrate and Complex Carbohydrate.
A simple form of Carbohydrates is “Sugar” such as Glucose and Sucrose. They have a small molecule size and break down and absorb by the body quickly.
Simple Carbs are the quickest source of energy. It also spikes up the insulin and blood sugar levels. Sugar contains a large amount of simple carbohydrate.
Source of Simple carbs are White Rice, Fruits, honey, sugar.
Complex Carbohydrate is made up of a long chain of simple carbohydrate but its complex chain formulation makes its molecule size large.
Its molecule breaks down and absorbed by the body at relatively low speed. It firs break down into simple carb before getting absorbed by the body.
It is less likely to convert into fat and raise blood sugar level. Because of its long digestion period, it releases sugar in the blood at low speed.
Complex Carbohydrate made up starch & fiber which slows down the digestion process and supply energy to the body for a long time.
The main source of Complex Carbohydrate is Wheat and other grains.
Protein is the base constituent of most of the cells and contains 50% of the dry weight. 1 Gm of protein has 4 Calories in it.
Protein defines the structure of any cell which later define the muscle structure of an organism and what it looks like.
Muscle is made of thousands of proteins and regulates body functions. To maintain the muscle mass of the body one need to consume sufficient amount of protein.
Protein is a long chain of amino acids in which all have a different role to perform. It can also be used to produce energy in the absence of carbohydrates.
found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
Fats are also important for our body and play a significant role in the body’s functioning.
Fat is essential to provide body energy and support cell growth. It also helps body to absorb some nutrients and produce important hormones.
Fat is also important for body growth as it helps in the production of most hormones which directly monitor body growth. Fat also support brain functioning.
Adding a good fat source in diet can also improve calorie intake as 1 gm of fat has 9 calories in it.
Source of fat like Omega 3 and Omega 6 are fish, nuts, egg yolks.
Micronutrients are vitamin and minerals as the body can’t produce vitamins and mineral by itself. We need to take from our food sources.
Different food has a variable amount of vitamin and minerals present in it. Combining different food source will be helpful to get all essential vitamins and minerals
It helps the body in recovery and repair of body cells. Combination of different vitamins and mineral are needed to overall body functioning and growth.
Whole foods are a good source of micronutrients. If you find it hard to take it from food multivitamins can be added in the diet.
We know 70% of our body mass is occupied by water and any type of activity performs by us in our day to day life deplete water from our body through sweat and urination.
Staying hydrated all time and maintain the body’s water level is important for everyone. Low water levels affect our body negatively.
Having Macronutrient and Micronutrient in adequate amount but low water intake can slow down the recovery process of body.
So, drinking water throughout the day and maintaining fasten the recovery process of body.
By combining these nutrients in ones diet helps to get most out of your food you eat and provide proper nutrition to our body. It is important to have all this nutrition in sufficient amount to keep your body healthy and running.