Nutrition and Physical Activity: Exercise is not enough

Why nutrition is important

Almost two thirds of adults are classified as overweight or obese based on Body Mass Index (BMI). Clearly, there is a strong link between nutrition and obesity. Other medical conditions such as diabetes, osteoporosis, hypertension, cancer, high cholesterol and cardiovascular disease can also be related to poor nutrition and obesity and a sedentary lifestyle. While healthy eating habits are intrinsically important to your health and wellness are critical, while performing any type of physical training. His success in losing weight, gain muscle mass and strength, depend largely on its ability to control your diet and work options openly and honestly with your doctor, nutritionist and personal trainer.

Essential nutrients

There are six essential nutrients your body needs to survive and function properly. These are carbohydrates, fats, proteins, vitamins, minerals and water.

Carbohydrates: Many tricks to lose weight in recent years have been based on the concept of "low-carb" dieting, depriving the body of this essential nutrient. The main function of carbohydrates is to provide energy. Under normal circumstances, the nervous system is based exclusively on carbohydrates for energy, and 130 grams of carbohydrate in the diet is necessary to support normal brain function every day. Carbs are also protein sparing, which means that muscle tissue is not used as an energy source of carbohydrates if you have enough.

Simple carbohydrates ("empty calories") are found in foods such as cakes, candy, soda, sports drinks, cookies, and syrup. These should be avoided and are not part of a healthy eating program. Foods containing complex carbohydrates are whole grains, fruits, vegetables, rice and whole wheat pasta. These foods are nutrient dense and provide much of their vitamins, minerals, and fiber needs.

45-65% of your daily caloric intake should come from carbohydrates, most of the sources of complex carbohydrates and fiber. The recommended intake of dietary fiber is 14 grams per 1,000 calories consumed.

Fats: Yes, fat is an essential nutrient! Among other things, fat is the main component of cell membranes and are necessary in the absorption and transport of fat soluble vitamins (A, D, E and K). There are four types of dietary fat: saturated, hydrogenated ("trans"), monounsaturated and polyunsaturated. Saturated and hydrogenated or "trans fats", are high in cholesterol and should not include more than 7% of daily calories.

20-35% of daily calories come from fat, most of the sources of monounsaturated and polyunsaturated fats such as fish, nuts and vegetable oils. Cholesterol also be limited to 300 mg / day.

Protein: Proteins are composed of amino acids, which have many functions in the body. One of the key functions related to fitness and exercise is the synthesis of new tissues such as muscle and skin. Many amino acids can not be produced by the body and must be obtained through the diet. These are called "essential" amino acids. The best sources of protein are animal sources (milk, meat, cheese, eggs, etc.). These are considered "complete" proteins because they contain all essential amino acids in proper balance.

10-35% of daily calories come from protein. Good sources of protein are lean meats, poultry, fish, low fat dairy, egg whites, vegetables and nuts. Low carb protein shakes and bars can also be used to supplement the protein, if necessary, but it is always better to take proteins from natural sources, if possible.

Vitamins and Minerals

Vitamins and minerals do not actually provide energy, they have no calories. However, they play a vital role in regulating many processes in the body, including the process by which energy is derived from nutrients such as fats and carbohydrates.

Vitamins: Vitamins are organic substances that regulate many bodily functions such as vision, the formation of DNA, red blood cell formation, metabolism of nutrients and blood clotting. They are divided into two types: soluble (A, D, E and K) and water soluble (B and C).

Minerals: Minerals are elements found in nature that are essential for body processes. They are divided into two types: the major minerals (calcium, phosphorus, magnesium, sodium, potassium and chloride) and trace minerals (fluoride, chromium, copper, iron, zinc, etc.. ) Calcium and magnesium is a key mineral for physical training, since the function in muscle contraction and nerve impulse transmission and are the main components of bones and teeth.

Water

Keep your body well hydrated is important, especially during periods of intense exercise. Although most of fluids may help to maintain normal hydration, pure water is clearly the best option. Soft drinks, juices, milk, and sports can contain a large amount of unwanted sugar (empty calories) and sodium, while other options, such as tea or coffee contains caffeine. Drink 8-10 glasses of water a day will not only help you stay hydrated, but can also help you feel full longer and less tempted to snack.

What does a healthy diet?

So now you know a little about your daily calories and nutrients, you may be thinking, "what exactly does a healthy diet?" To summarize, a healthy diet:

* Emphasizes fruits, vegetables, whole grains and nonfat dairy products or low-fat;
* Includes lean meats, poultry, fish, beans, eggs and nuts
* Is low in saturated fats, "Trans" fats, cholesterol, sodium (salt) and added sugars.

If you need additional help determining your own personalized diet and nutrition plan, you can always consult the advice of health and health professionals such as your doctor, nutritionist or dietitian and personal trainer.