To maintain your health and to live a long, productive life, a well-balanced diet containing the right nutrients is essential. Most people fail in their endeavors when they aren't getting the proper nutrition they need every day to stay healthy and strong.
When you don't take the time to properly plan out what you should eat to get the right dose of nutrients each day, it will be hard for you to succeed in your endeavors. Without meal planning, you may be putting yourself at risk of getting sick. Also, you may consumer food supplements to help you achieve your daily nutritional requirements. Check out this link to know some of the best options for you.
What Is Optimum Nutrition?
Optimum nutrition means the right amounts of protein, carbohydrates, fats, fiber, vitamins, and minerals to keep the body healthy and sustain the chosen level of activity for a good life quality. Diets with inadequate nutrition can result in dietary deficiencies and malnutrition. In the same way, diets with too much calories and improper balance of fats, proteins, and carbohydrates can result in obesity and other health disorders, such as hypertension, diabetes, and cardiovascular diseases. Achieving optimum nutrition means balancing dietary nutrients to prevent diseases. The foods you consume should have the right proportion of nutrients for your present stage of life.
Here are some foods to include in your daily meal plan to achieve your daily nutrient requirements:
1. Fish And Lean Meats For Protein
Proteins are needed by the body because they provide the structural components of cells, while also functioning as hormones and enzymes. Healthy people are advised to consume around 0.8 grams per kilogram of body weight daily, which is equivalent to 0.4 grams per pound of weight. With this requirement, a person who weighs 150 pounds should ensure to consume at least 55 grams of protein on a daily basis.
2. Nuts For Healthy Fats
Fats play a vital role in providing energy for your body. Fats also carry fat-soluble vitamins and make them viable for optimum body functioning. The recommended daily intake of fat is estimated to be 44 to 78 grams.
3. Seafoods For Essential Fatty Acids
These are essential in the diet because your body can't produce these fatty acids. Essential fatty acids include omega-6 and omega-3 fatty acids, which are usually found in seafoods. Lack of omega-6 fatty acids can lead to dermatitis, which is usually characterized by scaly or rough skin. The recommended daily intake of omega-6 fatty acids is between 12 grams to 17 grams.
Omega-3 fatty acids are essential for the retina and nerve tissues. Lack of this type of fatty acid in the diet can lead to skin problems. Men are advised to take 1.6 grams of omega-3 fatty acids, while women are recommended to have 1.1 grams daily.
4. Grains And Vegetables for Carbohydrates
Carbohydrates, such as sugars and starches, are important in your daily diet as they provide energy to body cells, especially the brain. Adults and children are recommended to consume 130 grams of carbohydrates each day.
5. Fruits And Vegetables For Fiber
Fiber includes carbohydrates that can't be digested by the body and comes in two forms: soluble and insoluble. The former is highly viscous and helps achieve the feeling of fullness and reduced glucose levels in the blood after meals. Soluble fiber can also help reduce cholesterol levels in the blood. On the other hand, insoluble fiber can help relieve constipation by encouraging regular bowel movement. Women are advised to have 25 grams of fiber intake each day, while men should get 38 grams.
Varied Sources Of Vitamins and Minerals
Eating foods with lots of vitamins and minerals, such as fruits and vegetables, is important. This will ensure that you have proper levels of vitamins and minerals in your body. You need to ensure that you get enough antioxidants, as well as other nutrients, such as calcium. To minimize the risk of developing heart disease, it's recommended to consume four servings of fruits and five servings of vegetables each day.
Counting Calories
The first step in planning your meals is to estimate your daily calorie requirement needed to maintain, lose, or increase your weight, depending on your sex, weight, height, and level of physical activity. Next, you can choose the correct portion sizes of foods by weighing your food to help monitor calorie intake.
Final Thoughts
When you're planning out what you should eat to achieve optimum nutrition, you'll find that it can take a little bit of time and research to get everything in the correct amounts. However, you'll later find out that all this planning will have excellent effects on the quality of your life. If you're not sure what kinds of foods to eat to get optimum nutrition, talk to your doctor. Your physician will be able to give you more detailed information about proper nutrition.
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