Understanding basic rules and guidelines on diet and nutrition coaching are essential to everyone, especially those that are partaking on a health and wellness journey and climbing to Be Exceptional. Proper nutrition is vital for the average person in general pop and all athlete's peak performance.
It is most important to understand that most death and disease causes are linked to poor diet and a lack of physical activity. Several chronic diseases, including heart disease, certain cancers, hypertension, Type II diabetes, and osteoporosis, all fall into a nasty lifestyle choice of unhealthy eating.
A Diet is a term used to describe the types of food and drink a person or animal consumes. Nutrients are substances used by an organism to survive, grow and reproduce. The requirement for dietary nutrient intake applies to animals, plants, fungi, and protists. Nutrients can be incorporated into cells for metabolic purposes or excreted by cells to create non-cellular structures, such as hair, scales, feathers, or exoskeletons.
There are Essential Nutrients and Non Essential Nutrients found in food. Essential Nutrients must be obtained through the diet and cannot be made by the body. Lastly, the term macronutrient is used to describe nutrients needed in large amounts such as carbohydrates, protein, and fats, whereas Vitamins and minerals are considered micronutrients because they are required in smaller quantities.
The top causes of death in America can be attributed to a poor diet, which often results in excessive calorie intake, and when paired with a lack of physical activity, the habits become detrimental to one's health.
Making wise food choices includes consuming a wide variety of nutrient-dense foods such as whole grains, fruits, vegetables, legumes, and lean protein; however, with that being said, Saturated and Trans fats, salt, cholesterol, sugar, and alcohol should all be limited. Your calorie intake should be equal to calories expended to prevent unwanted weight gain.
Lifestyle choices that result in adopting eating patterns established by the Food Guide Pyramid or Dietary Approaches to Stop Hypertension (DASH) diet are always a great starting point. Both plans have a wide range of caloric recommendations that meet almost everyone's needs regardless of their associated demographic
An alternative approach to the USDA’s food guide pyramid is the Healthy Eating Pyramid. This pyramid addresses most of the Food Guide Pyramid shortcomings by distinguishing between whole grains and refined, processed foods, separating red meat from other protein sources, and emphasizing healthy fats.
The Healthy Eating Pyramid is grounded in daily exercise in conjunction with weight control and incorporates alcohol in moderation. The Healthy Eating pyramid recognizes a daily multivitamin's value to make up for dietary shortcomings and vitamin D/calcium supplements, as most Americans lack those mentioned above due to cultural food preferences, poor food choices, or intolerances.
Top five consumed foods among Americans include:
These items are high in added sugars, fat, salt, and calories, all of which should be consumed in limited amounts. It is important to recognize that eating these foods frequently are associated with a poor diet, and often lead to excessive calorie intake, inadequate nutrient intake, unwanted weight gain, and related health problems.
There are six classes of nutrients:
3. Lipids – fats and oils
Essential nutrients are needed by the body, but can not be produced by the body and thus must be consumed. Average growth, development, and optimal functioning of the human body require 45 essential nutrients supplied by the diet. A low intake of any essential nutrients increases the risk of developing a deficiency or adverse health changes. If you are looking to better grasp your health through nutrition, Click here to get connected with one of our fitness and nutrition coaching service provider. We can help guide you in food choices as well as products like a Food Scale or Food Tracking Journal to help the process.
Robert L. Palmer
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Dedicated to answering clients questions on experiences in hopes to build a community on the things that are trending currently in Food , Fashion and Fitness.