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The
first thing you need
to know about nutrition
is that it doesn't
have to be intimidating.
On
this page we will
take you through some
basic nutritional
information and procedures
on how to incorporate
healthy eating into
your life.
|
Don't
try and understand it all!
People
may see all the new research
about every single little
nutrient and vitamin and
miracle pill that comes
along and wonder how they
can ever understand it all.
Don't even try because you
really don't need to know
it all.
Step
1 - Understand
the basics of nutrition
There
are three major nutrients
that you eat every day.
This table will show you
what they are, how many
calories are in one gram
of each, what their primary
function in the body is
and what foods they are
found in.
| Nutrient |
Cal/gram |
Function |
Foods
Found In |
| Protein |
4 |
- It
is the body's main
structural nutrient.
-
All muscles and
tissues are made
from protein.
- The
immune system uses
protein.
|
Eggs,
meats, fish, beans,
dairy products, soy. |
| Carbohydrates |
4 |
- This
is preferred energy
source of the body.
- Carbs
supply fast energy
to the muscles for
activity.
|
Grains,
pastas, cereals, breads,
vegetables, fruits,
corn syrup, anything
with sugar in it. |
| Fat |
9 |
- This
is the energy storage
nutrient in the
body.
- Fats
are also used as
a source of energy
for low-intensity
activity.
|
All
oils (e.g. olive, peanut,
canola, vegetable),
butter, margarine, meats,
junk food. |
Water:
Water
is not often thought of
as a nutrient but it is
essential to all bodily
functions and processes.
Without water you would
die. It is important to
drink plenty of water throughout
the day. The amount of water
you need will depend on
your body size, bodyfat
percentage, activity level,
climate and more.
Fiber:
| Fiber
is an essential part
of your diet. It is
an indigestible component
of many natural-state
carbohydrate foods such
as grains. Fiber helps
to move food through
your digestive system
as well as keeping you
regular and helping
you feel full after
eating. |
 |
Step
2 - USE the basics of nutrition
Once
you know what the basics
are, it is up to you to
use that knowledge in your
everyday eating habits.
Here are some pointers to
help guide you.
1.
Every meal divide your plate
into thirds. Two of the
thirds should be a carbohydrate
source, e.g. rice or potatoes
and one third should be
a protein source, e.g. meat
or fish. Don't worry about
getting enough fat. That
is rarely a problem.
 |
2.
Eat foods that are unprocessed
as much as possible.
When foods are processed
they lose nutritional
value. Eating foods
close to their natural
state will give you
the most benefits. Try
to stay away from junk
food. You know what
constitutes junk food.
Reducing the amount
that you eat will have
a huge impact on your
health and well-being. |
3.
Limit your eating of refined
foods that have fat, salt
and sugar in them. You don't
have to give them up completely,
just eat them in moderation.
4.
Eat small, frequent meals
throughout the day and drink
plenty of water.
| 5.
Breakfast should be
your largest meal of
the day. This gives
your body the whole
day to burn those calories.
Dinner should be the
smallest meal. Eating
large amounts at night
invariably leads to
fat gain as your body
doesn't have time to
burn the calories before
shutting down for the
night. Eating then going
to sleep is how sumo
wrestlers attain their
great size! |
 |
6.
Eat protein. This is not
to recommend that you go
and eat a steak everyday
but be aware of your protein
intake. Your muscles live
on protein and muscles are
where the majority of your
calories are burned. Eating
lean protein every day supports
your muscle tissue, especially
when exercising.
Conclusion:
 |
Most
people intuitively
know what constitutes
good nutrition, they
just fail to practice
it in their everyday
lives. Making an effort
and planning meals
ahead of time will
pay off with better
health and longer
life. |
