Nutrition is a vital component to the fitness

Nutrition is a vital component to the fitness, wellness and health of an organism. It involves intake of all the essential components required by a well being which makes him attain the required nutritional status. We plan our diet in order to improve health, manage or reduce diseases and obtain energy we need. The lifetime nutritional habits affect the person’s health in a lot ways.

Most of the people whenever hear the term diet usually come up with the thought of unpleasant weight-loss regimen. But diet doesn’t only refer to those low-calorie foods for weight reduction. Diet also refers to the food and drink a person consumes daily with the mental and physical circumstances concerned to eating. Nutrition involves more than eating a good diet i.e. it is related to nourishment at every level which includes relationship with our body, friends, family etc.

NUTRITION:

So we may define nutrition as study of food in relation to health where food is any edible substance that helps in nourishment of body. 

DIET:

In nutrition, diet is the sum of food consumed by an organism. The diet being consumed and the choices made by an organism play a vital role in determining the life quality, longevity and health. Diet just refers to “Decide (how) I’ll Eat Today” this is how you put yourself in control of food choices.

WAY TO HEALTHY LIFESTYLE:

While talking about the good nutrition it is essential to know that it includes minerals, vitamins, essential amino acids and essential fatty acids and food energy that we must obtain from our diet. The deviation from the required daily values of the components either less or more intake of them makes an organism fall a prey to multiple diseases such as obesity, diabetes, cardiovascular diseases, kidney diseases ,gut disorders, heart diseases or cancer etc.

So good nutrition is integral part in leading a healthy lifestyle only if combined with the normal physical activity. Both combined together promotes the optimal health.

EATING A BALANCED DIET:

If you plan on eating a balanced diet then the food you consume must have portions from these food groups:

· Starch

· Protein

· Dairy

· Fruit

· Vegetable

· Fat

While taking each of these groups the serving size ( the standardized amount of food) and exchanges must be kept in view.

FUNDAMENTALS:

Essential components of a balanced nutritious diet include:

· Carbohydrates

· Proteins

· Fats

· Minerals

· Vitamins

· Water

CARBOHYDRATES:

They are the main sources of energy for the body. Carbohydrates make up 45 to 65% of daily calories. Carbohydrate intake should be from the unrefined and complex carbs as compared to the refined carbs and sugars because they reduce the risk of chronic diseases. They are rich in dietary fiber, vitamins, minerals, antioxidants and more. e.g. whole grains, fruit, vegetables etc.

PROTEINS:

Proteins with high quality improve the cognitive abilities and support mood. It is necessary for growth, maintenance and energy. They also give the energy to get up and “go- keep going” as it is mostly used by muscles. They make 10 to 35 % of daily calories. E.g. fish, meat, eggs, almonds etc.

FAT:

Including the good fat in diet can help boosting your wellbeing, lifting up your mood and trimming the waistline as well. They protect your brain and heart as well while bad or trans fats can increase the risk of diseases. They make 20 to 30% of the daily calories. E.g. omega-3 and omega-6 fatty acids.

WATER:

Drinking 2-3 liter of water is essential for the body as it increases the total energy expenditure of the body by 96%. Drinking water befor meals is most effective. It helps maintaining the body functions, keeps your skin fresh and helps in weight reduction.

SWITCHING TO FIBROUS FOODS:

Taking the foods high in dietary fibers helps to reduce risk of chronic diseases, maintain healthy weight and protecting the digestive system. The sources are grains, fruit, vegetables, nuts etc.

VITAMINS AND MINERALS:

They are considered as the vital nutrients as they are associated with many functions in body that may include healing wounds, boosting immune system, making up bones, repairing cellular damage e

OPTIMAL HEALTH:

Consuming the essential nutrients required for body in a balanced proportion helps in nourishment of body to obtain an optimal nutritional status. Healthy eating doesn’t have to be overly complicated. It is not about restricting your diet or cutting the foods you love to have rather it is about consuming and sticking to the varied nutritious food that meets the energy requirements of your body according to your ideal body weight or body mass index. You must take the diet that is in close approximation with nature and you must avoid the trans foods that are low in nutrition and high in calories. Taking anti-oxidant rich foods may prevent you from diseases. Making your meals smaller in sizes and doing a careful planning in a controlled manner can definitely make experience the successful and healthy lifestyle in a long run.