Have you ever wondered about your guide on proper nutrition? Whether you are at your ideal weight or striving to reach your weight goal, is it simply a matter of burning more calories than you take in? Unfortunately, it’s not that simple. Overall body health improvement and weight gain or loss must be factored into the equation, or you could be heading for health problems. Correct nutrition can help reduce the risk of many health-related issues, the most frightening of which are heart disease and cancer. Proper nutrition, however, means eating many different foods, monitoring your consumption of particular food and beverage items, and rarely counting calories. In addition, a good diet offers balanced nutrition that reduces cholesterol and blood pressure and helps with weight control. Finally, your body must have the correct combination of nutrients to function appropriately. Here are the most important ones:
They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. In addition, there are simple and complex carbohydrates. Sugars, for example, are simple carbohydrates, while Starches and fibers are complex carbohydrates.
Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Excess protein is also stored as fat, like carbohydrates. Animal and vegetables are the two significant sources of protein. However, too much animal protein can cause high cholesterol, as it is high in saturated fat.
Strange as it may seem, fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Unfortunately, saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but it can become saturated fat if it goes through any refinement process.
These are also required nutrients. Different vitamins perform different tasks within the body. For example, they can work with the metabolism to help with energy levels for any job your body needs to perform. In addition, specific vitamins can help prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping buildup from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function, while vitamin B-2 is for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with the production of red blood cells. Vitamin D assists with absorption, and Vitamin K helps your blood clot.
Minerals and trace elements
We use minerals and trace elements in many different body processes. For example, minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in our foods, but your body needs a tiny amount with a trace element. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow guidelines to create a well-balanced, nutritional diet. First, try to consume two and a half cups of vegetables and two cups of fruit each day at a minimum amount. When making your daily selections, be sure to choose a good variety. A good guide is to eat as many different colors as possible, as this will help you select from all five vegetable subgroups at least four times per week.
Try to eat at least three ounces of whole-grain products each day. At least half of your grain intake should be whole grain-based. In addition, most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health.
Fiber-rich fruits, vegetables, and whole grains should be a regular part of your diet, as should potassium-rich foods. If at all, consume alcoholic beverages in moderation.
Excellent nutrition is the basis of a healthy diet. Having a diet that is varied and full of fresh food will ensure your body has the chance to get a good amount of nutrition.
What are you eating each day to allow for good nutrition? I’d love to know!
A combination of changes to your hormones and metabolism can mean that your dietary needs start to change in your 50’s. Some foods can become super crucial at this stage of your life.
Do you wonder what foods should be a big part of your diet once you hit your 50’s? According to studies, these foods are a must for having more energy and better health as you get older!
Beans packed with fiber and protein are considered heart-healthy food and perfect for keeping energy levels stable throughout the day.
You can try adding beans to stews, soups, pasta dishes, and curries to increase your intake and get the benefits.
Want to protect your heart health? You want to eat an apple a day! A reasonably large apple gives you up to 5g of fiber, which is excellent for your heart and digestion.
Research has also linked apple to lower total and LDL cholesterol levels in older women for better cardiovascular health. And according to a 2013 study, eating apples every day can cut your risk factor for type 2 diabetes.
Snacking on an apple a day can have some significant health benefits!
Oats packed with a soluble fiber called beta-glucan can help to reduce total and LDL cholesterol levels by up to 10%. So if you’re worried about your cholesterol levels, you’ll want to get more oats in your life!
There’s even better news as far as oats are concerned. According to studies, eating oats (and whole grains in general) can help to cut your risk of premature death.
Porridge is the obvious choice for getting more oats in your diet, but you can also use them in baking.
It’s not just oats, though whole grains, in general, are super important in a healthy diet and have the same benefits.
Eat plenty of whole grains to keep your blood sugar levels stable. If you regularly feel the dreaded mid-afternoon energy slump, it’s probably because your blood sugar levels are starting to dip.
Fatty fish such as salmon and mackerel are a great source of omega-three fatty acids. As well as being super important for healthy cognition as you get older, omega 3s also have significant benefits for cholesterol. For women going through menopause, fatty acids can also help manage symptoms such as hot flashes.
Fatty fish is also one of the few dietary sources of vitamin D. Many people are deficient in this nutrient, and low levels can affect your energy levels.
Ideally, you want to be eating fatty fish a couple of times per week. However, some fatty fish are high in mercury, especially swordfish and sharks. Therefore, they recommended that you cut down on these types of fish often because of the mercury content.
If you’re vegetarian or just not a big fan of fish, walnuts are a great plant-based source of omega-three fatty acids.
Nuts are a great source of magnesium, which naturally depletes as you get older. Low energy means low magnesium level. Snacking on a handful of nuts can help to boost your magnesium levels and provide a natural energy boost. Please don’t go overboard with the number of nuts you eat, as they can be high in fat. It is a good kind of fat, but it’s still fat, after all!
Nuts can also be a good source of vitamin E. Studies have linked high levels of vitamin E to a lower risk of cognitive decline and may even cut your risk factor for developing Alzheimer’s disease.
And a Few More Foods That Can Help!
For women going through menopause, soy products can be super important. Research has indicated that eating plenty of soy isoflavones can help to reduce the intensity of menopause symptoms. If you’re not familiar with soy isoflavones, these are plant estrogens that mimic the effects of estrogen. Hot flashes are just one of the menopause symptoms that can reduce with a soy-rich diet. And as another bonus - soy is linked to lower cholesterol levels.
The cacao content in dark chocolate can provide a magnesium boost, which means more energy. Just make sure that it’s the type with plenty of cacao, so you’re not just eating tons of sugar and fat!
Worried about your iron levels as you get older? You don’t need as much iron once you go through menopause (thanks to the lack of menstruation), but anemia can still be a problem for some women. According to research, your anemia risk can go up with age. Snacking on pumpkin seeds can give you an easy iron boost.
Do your kids hate the thought of exercise? Unfortunately, this is pretty common, but it's not a lost cause. With some super-smart tactics, you can switch things up and change how they see physical activity.
Here are some tips to help your family build a better relationship with exercise. They may even find that they start to love being active!
A great way to get your kids into exercise is to be active as a family. If your little ones see you exercising (and looking like you're enjoying it!), they're more likely to copy you and do the same.
Suppose your children can see you actively engaging in an exercise and having a super fun time doing it. It will help build a positive association with physical activity and position it as being extraordinary.
Look for fitness activities that you can do together — from walks and hikes to trampoline jumping and dance-offs. Get creative and have fun coming up with ideas that the whole family will enjoy.
Encourage Active Toys
For little ones, active toys can introduce exercise from an early age. You don't need to get super fancy with this — a ball can be hugely influential. It doesn't just get them moving; it's also perfect for building their hand-eye coordination and motor skills.
And if playing with these types of toys happens early on in life, it can make sure exercise is the norm from a super young age.
Use Technology to Motivate
Do your kids love technology? Use it to your advantage to get them motivated! Step counters, fitness trackers, and fitness apps can all be super helpful in making fitness seem more fun for the family's younger members. Try setting a target or two and encouraging them to use fitness technology to progress towards it. If they're super competitive, they'll love going all out to beat their goal(s)!
Limit Screen Time
For many kids, screen time wins out over any form of physical activity. One easy way to turn this around? Please take steps to reduce screen time and swap it for exercise.
The idea is super simple — cutting back on screen time leaves more free time for getting active!
Switch off the television, put devices on silent and look for ways to make exercise a priority instead. Aim for a maximum of 2 hours of screen time per day — preferably less.
Experiment with Different Fitness Activities
Sometimes, a dislike of exercise stems from not having found an activity they enjoy. If you can find the sweet spot that they'll love, it can turn things around.
Experimenting with different fitness activities makes it super likely that you'll find one they can't wait to get involved in. It might take some trial and error before you find one or two that work great. Think outside the box and get creative with your ideas!
If your kids love to play video games, tap into this for your fitness plans. Games that use motion-sensor technology can be super effective at helping your little ones to have fun and be more active. Often without them feeling as though they're exercising!
These types of games encourage your kids to mimic the actions of what's happening on screen to control the game through body movements — from bowling and tennis to boxing and dancing. It's a whole heap of fun, and frequently, it requires them to put in a ton of effort to keep up. The result? Plenty of calories burnt without exercise feeling like a chore!
Experiment with different fitness options, and you might be surprised to see what ultimately wins out for your little ones.
Make It a Routine
If fitness becomes a regular part of your family's life, there's a much bigger chance that they'll come to accept it, even if they don't wind up loving it.
Family fitness challenges are a super fun way to make physical activity a regular part of your family's day-to-day life.
Look for simple ways to burn more calories too. This can be as simple as taking the stairs instead of the elevator or parking further away at the grocery store to get your little ones into the habit of getting more active. Family bike rides at the weekend are another super-easy way to add fitness into your family's routine.
You might get a little bit of resistance, to begin with, but like all habits, it can quickly become the norm!
Numerous metabolic reactions occur in the human body, forming free radicals. These unstable molecules contain one or more unpaired electrons and are responsible for oxidative stress. The waste from the cellular processes in our body becomes free radicals. These can lead to damage and inflammation, so; these free radicals need neutralization. In addition to outside factors, there are also inside factors, especially environmental ones, such as stress, smoking, alcohol, and exposure to ultraviolet rays which can produce free radicals. These factors can also damage cellular structures such as plasma membranes and DNA, causing cellular aging processes. So often, and developing various diseases such as tumors, cardiovascular diseases, and autoimmune diseases.
Antioxidants are a great helper in canceling out these damages from our bodies. Healthy plants foods, seeds, persimmon seeds and powder
and oils contain antioxidants.
As long as you are getting fresh fruit and veggies in your daily diet, you are good to go, as there are no specific recommendations for antioxidants.
The antioxidants in a healthy diet contain some vitamins, particularly vitamin A, vitamin C, and vitamin E, minerals such as copper, zinc, and selenium. Including other nutrients such as carotenoids and polyphenols.
Antioxidants become valuable allies for our health to counteract the action of cellular oxidation. These are examples of antioxidants.
Green tea: This concentrates on antioxidants because it contains polyphenols, bioflavonoids, and tannins, helps reduce the absorption of sugars, facilitates digestion, remineralizes bones, and strengthens skin and hair.
Cocoa: Another excellent food for its catechin content; polyphenols with vasodilating action. It helps to reduce blood pressure and regulate cholesterol. A piece of chocolate, preferably dark, is recommended to protect the heart and improve mood.
Cereals: We cannot miss the consumption of grains. It is better to consume them whole because they are sources of essential micronutrients such as iron, selenium, zinc, and magnesium.
Legumes (beans, chickpeas, and lentils); contain polyphenols called saponins, present above all in the peel, which have anti-cancer properties. However, sprouting, soaking, cooking beans and legumes will make them easy to digest.
Fish: Another powerful antioxidant is fish. It is rich in essential omega-three eicosatetraenoic acid) and DHA (docosahexaenoic acid) with anti-inflammatory and antioxidant properties. These have a role in protecting the heart. Mackerel, salmon, herring, and swordfish are particularly rich in them. Add salmon steaks to your food recipe and enjoy!
Olive oil: Better if an extra virgin, has a robust and powerful antioxidant because it is rich in alpha-tocopherols, better known as vitamin E. The recommendation is to add it to your food raw and dose it with a spoon.
Oily seeds, like chia, hemp, flax, sesame, pumpkins, and sunflower seeds, are excellent as a mid-morning and mid-afternoon snack and provide a good supply of fiber and essential nutrient minerals such as selenium, iron, magnesium, and phosphorus. In addition, they are rich in omega-three and have benefits for heart health and brain function. The recommendation is to consume about 30 g per day.
Spices: used to flavor and make foods tastier, they have antioxidant properties. For example, curcumin, an active ingredient in the turmeric plant, typically used in Asian countries, is a potent anti-inflammatory because it inhibits inflammation reactions. It would also seem to have an action in preventing cardiovascular and neurodegenerative diseases.
Another excellent factor is food cooking: cooking might destroy some or all the essential nutrients. Therefore, if possible, it is better to consume them raw or blanched to preserve as much as possible the antioxidant power. In addition, food supplements and some cosmetic products on the market are also rich in antioxidants as they help maintain physical well-being.