Our bodies require a certain amount of nutrients daily to stay healthy. Now how much your individual daily intake is depends on how active you are and your age. From protein, to carbohydrates, to vitamins and minerals you want to make sure you are getting enough for your body to stay healthy. All of these play a role in one part of your body or another, from fighting off illness, to making strong bones, or providing your body with the energy to digest food.
Proteins
Everything in your body contains proteins, from your bones, to skin, to even your hair. They are the building blocks of your body. Proteins encourage growth and help maintain body maintenance. Proteins should make up about 16% of your body weight. Proteins aren’t used for fuel in your body unless your body absolutely has to use them. It is said that you should consume about .8grams per kilogram of body weight daily. So someone weighing 120lbs which is about 55kilograms should eat 44 grams per day of protein. Protein is a muscle builder for your body, but not just for people who work out. Everyone needs daily amounts of protein whether you are trying to get bulked up in the gym or not. Healthy options to get your daily protein are of course meat, fish, and eggs. You can also get healthy proteins from beans, soy, and nuts.
Carbohydrates
Carbohydrates are the fuel your body needs. Carbs are what gives your body energy. Carbohydrates are even working when your body is at rest. They keep your body working to digest food, and pump your heart, and keep your body temperature level. Carbohydrates also fuel your nervous system, brain and help your body protect itself from diseases. 45-65% of your daily calorie intake should be carbohydrates. Eating healthy carbohydrates are key in making sure your body is getting a healthy source of fuel. Just because it is bread doesn’t mean all bread is a source of healthy carbohydrates. Look for healthy choices from whole grains, beans, fiber-rich vegetables such as broccoli, sweet potatoes, or brussel sprouts, and fruits.
Vitamins
Your body needs 13 essential vitamins daily. These vitamins are A, C, D, E, K, B1, B2, B3, B5, B6, B7, B9, and B12. Vitamin A helps your eyes see. Vitamin C helps with healing wounds and your body’s ability to fight off germs. Having balanced vitamins may lower your risk of having lung and prostate cancer. Vitamins also are a source of powerful antioxidants that your body needs. Other minerals your body needs are Iron which helps your blood and having enough iron in your system will decrease the likelihood of anemia. Calcium is also important for your bone strength and growth. You can make sure you get the required amount of vitamins in your body without having to take a vitamin supplement by eating vegetables and fruits. Make sure you eat vegetables and fruits of all colors, the more colorful your plate the more vitamins and nutrition your body is consuming.
Tips for Eating Healthy & Getting All the Nutrition You Require
So we know we all need to eat healthy, and make sure we are getting the appropriate daily nutrition. There are some things you can do to help yourself achieve these healthy habits.
Like mentioned before, add color to your plate. Meaning make sure you have some red, green, yellow, orange, and as many other colors you can add to each meal. The more variation you have the more vitamins and minerals you are consuming. The color of the fruits and vegetables you eat are different colors based on the different vitamins they contain. Another thing you can do to add variety into your meals, is to try new foods. Whether that is going out and buying a new healthy cookbook, or seeing something on TV that you want to try. Try new foods that give you healthy benefits. If you have never tried quinoa, maybe try that, it is a great source of healthy carbohydrates. Try roasting some chickpeas which are a great source of protein and fiber. Making variations and trying new things stop you from becoming bored with your food.
Cooking more at home can help make healthy choices. You then know what is going into each dish you make, not only that but cooking at home is cheaper. Cooking at home can help you with portion control as well. And if you have leftovers pop those right into the fridge so you can heat them up the next day for lunch, even if you go to work, pack those leftovers up and reheat at work. Much more healthy than eating out every day or relying on work cafeteria food. When buying groceries make sure you read labels. Just because a product says organic or healthy on the packaging does not mean everything in the product is healthy. If you say to yourself, I don’t have the time or energy when I get home to have to cook up a full healthy meal for yourself well stop right there. You can meal prep. Prepping foods beforehand can save time later throughout the week. Sometimes meal prepping for an entire week can take as little as an hour or two. Then you know your food is ready for you when you get home, all you have to do is assemble or heat up and boom healthy home cooked meal.
Eating healthy should be fun, making these healthy habits should be fun; you are trying to fuel your body to be the best version of itself. Don’t beat yourself up at the end of the day if you ate too many sweets, or you had to have uber eats deliver you something because you were too exhausted to cook. There are a few services trusted by me which are listed here. Taking mindful steps into bettering your nutrition is what is important. Fueling your body, giving it all the daily nutrients it needs will help your body from the inside to the outside. Allowing your skin to glow, your muscles to be strong, your bones to be strong, and your brain and nervous systems to work how they should.
While eating your food make sure you are mindfully eating. Meaning that you are eating when your body truly needs it and it isn’t just thirsty. You can mistake hunger for being thirsty. Make sure you are consuming healthy drinks as well as nutritional food. Water, of course, being the best choice. If you have just eaten and you still feel hungry think about how much you have drunk that day. Another way to help your body feel full after a meal is to eat slowly. Letting your body enjoy the food as you eat it will help you stop overeating.
Eating healthy should be fun, making these healthy habits should be fun; you are trying to fuel your body to be the best version of itself.
Sources: https://www.eatrightpro.org/practice/practice-resources/international-nutrition-pilot-project/how-to-explain-basic-nutrition-concepts https://www.self.com/story/easy-ways-to-develop-healthy-eating-habits https://www.healthline.com/health/food-nutrition/six-essential-nutrients#fats https://www.mydailyintake.net/daily-intake-levels/
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