Most nutritionists and fitness trainers believe that weight-loss is 80% diet and 20% work out. Well, the importance of a well-balanced diet is not just limited to weight-loss. Your diet goes a long way in determining how healthy and active you will be.
Carbohydrates, proteins, and fats are the major nutrients that your body requires to live. They are absorbed by the body from the foods we eat, or from the calories we consume. Before we move onto the nutrients, let’s spend some time talking about the calories.
Calories, in and out
Every food you put in your body can be measured in calories. Calories are basically the energy content of those foods. While the energy needs of different people would depend on a lot of factors such as weight, height, activities, and gender, we can still derive some average requirements.
A woman’s daily calorie intake should not be less than 1200 calories, and a man’s calorie intake should not be less than 1800 calories in a day.
With that information, let’s now see what your daily nutrition pattern should look like.
Daily Nutrition Pattern
As mentioned above, your body gets all of its nutrition primarily from carbohydrates, proteins, and fats. We will now find out, how much of your total calorie intake should be devoted to each one of these nutrients.
The most important nutrient that your body needs is certainly carbohydrates. Carbs are converted to sugars and then used to perform the different functions in the body.
Carbohydrates should make up a big 45-60% of your total calorie intake. Rich sources of carbohydrates are whole grains, oatmeal, whole-wheat bread, brown rice, sweet potatoes, fruits, and vegetables. Nutritionists recommend eating fruits such as bananas, apples, oranges, and pears.
Fiber-rich carbs such as vegetables and fruits can be consumed any time of the day. Starchy carbs such as oats, rice, and grain breads, etc. are best consumed within 3 hours after your exercise session.
Proteins are basically associated with growth and body building. They build and repair muscles tissues in our bodies.
Proteins should constitute about 10-35% of your total calorie intake. However, people who work out excessively such as body builders are advised to include more proteins in their diet as compared to others.
Some great proteinaceous foods are lean meat, chicken, turkey, fish, egg whites, and low-fat dairy products. Include proteins in every meal you have.
One of the common myths is that fats are not good for your body. Actually, Saturated and Trans fats are not good for you, especially if you are trying to reduce weight. The good fats, which are also called the Unsaturated Fats, are good and quite essential for your body to function normally.
Fats should make up about 20-35% of the total calorie that you consume. Foods that are rich in unsaturated or healthy fats are salmon, tuna, olive oil, walnuts, almonds, and avocados.
Fats, like proteins, are best when included with every meal you consume in a day.
Start following this healthy nutrition pattern from your next meal onwards, and see the difference for yourself.
Image Source: FreeDigitalPhotos.net (fantasista)