Food can be the best form of medicine if taken properly and sensibly. Our daily diet (not the occasional party stuff) is a combination of several cultural, environmental, and climatic factors. They all cast their impressions on what we eat and drink to build our strength and resilience. The same can be seen in the vast differences of the food practices (often “delicacies”) that are observed in all parts of the world.
While the title of the blog post may suggest something like it is meant for fitness professionals exclusively, it factually isn’t. We are investigating how your daily nutrition requirements are closely shaped by what you eat and how you should go forward with them for the best results. This would also include a mention of how a professional nutritionist can help you with the recommended daily intake of food.
A proper ratio of food nutrients is a direct measure of daily nutrition requirements. As per a simple rule of thumb, you should go for 50% of your daily energy requirements from carbohydrates, 20% from protein, and the rest from vitamins and good fats. The fitness professionals, experts, dieticians, and other health specialists do follow this rule to T. However, we would stress this rule is not a benchmark and it can be altered as per requirements.
Your daily nutrition requirement should focus on Macronutrients, as follows:
A balanced diet always starts with proper assimilation of protein because it is the easiest of all nutrients to be consumed. An improper intake of proteins can simply stall your physical and mental growth, and leave you with decreased immunity and a deficiency in your respiratory and cardiac systems.A regular intake of simple food items like fish, red meat, low-fat cheese, poultry, eggs, and tofu can seal the deal for you. Leafy green vegetables and tomatoes are a near-perfect idea to get started too.
Carbohydrates always bear the bad reputation of making you fat and lethargic. A part of this may be true but by not taking any carbs, you would end up with weaker kidneys, brain, and heart muscles. This would also make your cholesterol either nosedive or shoot up- two conditions you possibly can’t afford to live with.
Consuming fructose and dextrose (through fruit sugar and grape sugar respectively) is a straightforward way to move ahead. Potatoes and brown sugars too are considered obvious options.
Consumption of fats lies halfway between consuming proteins and carbohydrates. You can choose from consuming monounsaturated fats, polyunsaturated fats, saturated fats, and good cholesterol foods.
We recommend eating grains and potatoes (including sweet potatoes) along with seeds, vegetables, and fruits to get this done. Consuming healthy fats (Monosaturated fats) like milk and spaghetti and corn are more than welcome too. It would be best to stay away from consuming meals cooked in preheated vegetable oils and products made of white or plain flour (like pizzas and pastas).
Divided into more than 12 classes, Vitamins have the distinction of either being entirely soluble in the bloodstream or being a part of the fat in our body. They can be availed of from several different sources- this includes something as ubiquitous as sunlight too.
Some popular food items that should always be a part of the recommended daily intake are ham, soy, meat, poultry, mushrooms, grains, and cereals. You should continue to drink enough water to keep things in motion for the vitamins to do their work properly.
PS: If you think you are addicted to certain types of foods, this article might help you.
We have mentioned the requisite food nutrients and their sources and functions. However, that’s not an exhaustive list and we recommend that you consult a wellness expert who could help you switch to a better and healthier lifestyle. Should you do not have enough time, you can go for the services of an online personal nutritionist or dietician as well.
It might take some persistence and a conscious choice to get started with these new and healthier choices but they are well worth it. You can also ask for a personalized human body nutrition chart as per your recommended daily intake to get a more structured outlook.
Your dietary practices determine the way your health is shaped up. Proper nutrition can not only provide you the adequate reserve of energy and life force, it can also help you develop enough immunity and resilience to ward off infections and maladies.
A proper diet plan can also help you live a fuller life by upping your physical and mental states. This also makes a strong case in the favor of consulting a personal nutritionist (online, if need be) and deriving the maximum advantage. The key is to get started with a positive intent today!
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