How to Eat Healthy? Base

Trying to diet? Maybe you just eat poorly? It’s time to stop it, switch to proper nutrition. In this post I will tell you how

From disease risk to brain function and physical performance, a healthy diet is vital for every aspect of life.

Calories

Calorie counting is optional, but the total number of calories you consume greatly affects both your weight and your health. If you put in more calories than you can burn, you either store them as body fat – which is not the best outcome, or as new muscle. If you eat fewer calories per day, you risk losing weight, but if that is your goal, I advise you to read: how to lose weight quickly.

I once went on a diet and counted calories. It’s not an easy matter, but if you have good willpower and are not too lazy to write down proteins, carbohydrates and fats per 100 grams for each product that you eat, I can recommend an excellent program that I used myself: Calorie Counter by FatSecret. This app customize for each country’s foods and brands and it is completely free to use.

Water Balance

Lack of fluid leads to rapid aging, brittle hair, sagging skin, delamination of the nail plates and an increase in body weight. To avoid all this, you should adjust the flow of water into the body. An adult needs to consume 1-2 liters of water per day.

Probably many have heard of such a thing as lemon waterin the morning this is a really great start of the day. Lemon is added to a glass of warm water and this water is drunk 30 minutes before a meal.

Macronutrients

There are 3 main macronutrients: fats, carbohydrates and proteins.

Carbohydrates: These are a major source of energy for our bodies and are stored in our muscles and liver for later use. Foods that contain large amounts of carbohydrates include fruits, grains (rice, oats, barley, etc) and roots (potatoes, yams, carrots, etc). 4 calories per gram.
Proteins: Our bodies use proteins to grow tissue and muscle, repair organs and to create hormones and enzymes; proteins are also used for energy when carbohydrates are unavailable. Foods that contain high levels of protein include poultry, fish, beans, diary, nuts and legumes. 4 calories per gram.
Fats: In order to absorb vitamins, our bodies need fats. Foods that contain a high percentage of fat include cooking oils, butter, nuts and cheese. Of the three macronutrients, fats contain the highest number of calories per gram: 9 calories per gram.

In fact, these elements are present in all the food you consume. Proteins are muscles, as for me the most important macronutrient. But your body needs carbohydrates and fats just as much.

And in calculating how much you need to consume them specifically, the CPFC formula will help – this is the ratio of calories, proteins, fats and carbohydrates that enter the body with food.

C – calories;
P – proteins;
F – fats;
C – carbohydrates.

The basis of the algorithm for calculating CPFC is the 2 most popular formulas – the Mifflin-San Geor (Muffin-Geor) formula and the Harris-Benedict algorithm.

do not be alarmed if you do not find this abbreviation on the Internet. I don’t know, maybe I was looking badly, but I did not find a general formula for calculating all four elements on the English-speaking side of the Internet. That’s why I present you Parsing The CPFC formula

Micro elements

Micronutrients are important vitamins and minerals that you require in smaller doses.

Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction
Potassium: This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves
Iron: Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function
Calcium: An important structural component of bones and teeth, and also a key mineral for your heart, muscles and nervous system
All vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.

Food for consumption

Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important micronutrients and fiber.
Fruits: A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health
Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.
Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients
Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.
Herbs and spices: These are often very high in nutrients and beneficial plant compounds.