Hello… from indoors 🙂
I’m still staying safe and hope you too…
Today’s post is about nutrition facts from my ACE manuals, books, research, what I’ve been following and my experience from helping clients.
I want to bring your awareness to the very simple thing you do every day to live, Eat. What? Why? How much? When?
Food is sustenance. It gives us energy we need to survive and thrive. All food we consume is broken down in our body into nutrients that provide energy and this energy is measured as calories.
The three Macronutrients (needed in large amounts) required by our body are:
Carbohydrates: Main source of energy 4calories/gm
Protein: Building blocks, cell repair 4 calories/gm
Fat: Energy source at rest, required for critical functions 9 calories/gm
All three macro nutrients are required by the body in varied proportions based on your gender, age, body weight, lifestyle and activity levels.
The major Micronutrients (needed in small amounts) required are:
Vitamins: essential for normal physiological functions
(vitamin A, B1, B2, B6, B12, Biotin, Choline, Folate, Niacin, Pantothenic acid, C, D, E, K)
Minerals: regulate enzyme activity, assist with strength and growth
(Calcium, Chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorous, potassium, selenium, zinc)
All of the above are needed in right amounts for optimal health and deficiencies can cause health issues.
For proper functioning of the human body, all of the nutrients above are required in the right amounts on a daily basis. Inconsistencies or insufficient intake will put your body and health at risk. This is why fad diets or restrictive diets are unhealthy.
(For more information on the recommended allowances of nutrients please visit the websites below:
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.sec.aspx)
These are very general guidelines for general health. For a more personalized guideline for fitness related goals please consult:
- Registered Dietician: Prescribe individual meal plans for you based on your needs, identify deficiencies, and prescribe supplements.
- Certified Nutrionist: Provide Nutritional Coaching, Guidance on healthy eating patterns.
- Certified Personal Trainer (that’s me): Awareness on basic nutrition facts, Healthy food choices, guidance on building and maintaining a balanced diet that supports your goals and lifestyle. Also give you facts and evidence-based information on nutrition to sort out confusion from a lot of misinformation out there.
To quote from an article by Dr. Erin Nitschke from ACE Fitness Website:
Nutrition and fitness require a balance. It’s not possible (or recommended) to simply out-exercise poor dietary practices. The body needs fuel to perform, whether for recreation or competition. Food is that source of fuel.
The goal of a well-balanced nutritional plan should be to get all the macro and micro-nutrients in the right amounts consistently.
The major sources of all nutrients come from whole foods that are minimally processed: whole grains/legumes/nuts, vegetables, fruits, dairy and protein foods (lean meat, poultry, eggs, seafood).
Using freshly sourced produce and home-cooking in the right temperatures with less fat or oil will ensure hygiene and preserve the nutrients in the food.
(For more information on food groups: https://www.choosemyplate.gov/)
Coming up in my next blog post… food values, your relationship with food and sustainable food choices.
Sources: Acefitness.org