Why Diet is Essential

Nearly two-thirds of adults are classified as overweight or obese based on Body Mass Index (BMI).  Obviously, there is a strong link between nutrition and obesity.  Various medical conditions, like high blood sugar, osteoporosis, high blood pressure, most cancers, hyperlipidemia (high cholesterol), and cardiovascular disease can also be connected to poor nutrition and obesity, as well as a sedentary lifestyle.  Although healthy nutrition routines are inherently important for your general health and wellness, they are crucial while engaging in any type of physical fitness training.  Your success in weight loss, muscle mass gain, and endurance all depend closely on your capability to monitor your diet choices and to work openly and truthfully with your doctor, personal trainer, dietician, or nutritionist.

Essential Nutrients

There are six essential nutrients that your body needs to survive and function properly.  These are Carbohydrates, Fat, Proteins, Vitamins, Minerals, and Water.

Carbohydrates:  Many weight-loss gimmicks in current years have been based on the idea of “low-carb” dieting, that successfully deprives the body of this essential nutrient.  The prime function of carbohydrate is to provide power.  Under normal circumstances, the nervous system depends solely on carbohydrate as an power source, and 130 grams of dietary carbohydrate is necessary to facilitate regular day-to-day brain function.  Carbohydrates are also protein sparing, which suggests muscle tissue is not used as a fuel source if enough carbohydrate is available.

Simple Carbohydrates (“empty calories”) are located in foods such as cakes, candy, soda, sports beverages, cookies, and syrup.  These should be averted and are not part of a healthy nutrition program.  Foods which consist of complex carbohydrates include whole grains, fruit, vegetables, legumes, brown rice, and whole-wheat pasta.  These foods possess a high nutrient density and supply much of your vitamin, mineral, and fiber needs.  45-60% of your daily calories should come from carbs, primarily from sources of complex carbohydrate and fiber.  The recommended fiber consumption is 14 grams per 1,000 calories consumed.

Fats: Yes, fats are an essential nutrient!  Among other things, fats are the key component of cellular membranes, and are required in the absorption and transport of fat soluble nutritional vitamins (A, D, E, and K).  There are 4 types of dietary fat – saturated, hydrogenated (“trans”), monounsaturated, and polyunsaturated.  Saturated and hydrogenated, or “trans-fats,” are elevated in cholesterol and should not comprise over 7% of daily calories.  20-30% of daily calories should come from fats, and excellent sources of mono- and poly-unsaturated fat are fish, nuts, and vegetable oils.  Cholesterol should additionally be limited to 300 mg/day.

Proteins: Proteins are made up of amino acids, which have many functions in the body.  One of the key capabilities related to health and fitness and exercise is the synthesis of new structure, like muscle mass and skin.  Many amino acids cannot be created by the body and must be acquired by means of the diet.  These are known as “essential” amino acids.  The ideal sources of protein are animal sources (whole milk, meats, cheese, eggs, etc.).  These are considered to be “complete” proteins because they include all the essential amino acids in the correct balance.

20-35% of daily calories should come from protein, and great sources of protein include lean meats, poultry, fish, low-fat dairy products, egg-whites, legumes, and nuts.

Vitamins and Minerals

Vitamins and Minerals do not really provide you with energy, as they have no caloric content.  Nonetheless, they play a crucial role in regulating a lot of processes inside the body, which includes the process by which energy is taken from nutrients like fat and carbs.

Vitamins: Vitamins are organic substances that control a lot of bodily functions such as vision, DNA development, red blood cell formation, metabolism of nutrients, and blood clotting.  They are separated into two kinds: fat soluble (A, D, E, and K), and water soluble (B and C).

Minerals: Minerals are inorganic substances seen in nature which are also crucial to bodily processes.  They are divided into two types: major minerals (calcium, phosphorus, magnesium, salt, potassium, and chloride), and trace minerals (fluoride, chromium, copper, iron, zinc, etc.).  Calcium and Magnesium are key minerals for fitness training as they function in muscle contraction and nerve impulse transmission, and are key components of bones and teeth.

As many of the foods we eat in the U.S. are vitamin and mineral fortified, deficiencies are scarce in today’s society.  Nevertheless, it is very safe for most adults to use a daily multivitamin supplement that supplies about 100% of the RDA.

Water

Keeping your body hydrated is important, in particular through bouts of vigorous exercise with your personal trainer.  While a lot of fluids can help you maintain normal amounts of hydration, pure water is plainly the very best option.  Soda, fruit juice, whole milk, and sports drinks may consist of undesirable glucose (empty calories) and salt, while other options similar to tea or coffee include caffeine that can have a diuretic effect on the body.  Consuming 8-10 cups of water a day will not only help you stay hydrated, but may additionally help you feel satisfied longer and less tempted to snack.  Use zero-calorie sugar-free powders (e.g. Crystal Light) to add flavor variety to your drinking water.

What Does a Healthy Diet Look Like?

So now that you understand a bit more about your daily calorie and nutrient needs, you may be pondering: “what exactly does a healthy diet look like?”  To sum it up, a healthy diet…

• Emphasizes fruits, veggies, whole grains, and fat-free or low-fat milk;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fat, “trans” fats, cholesterol, salt, beer, and added sugars.

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