Having good nutrition in life is important for our lives and in this period getting healthy nutrition is a big task on its own. A healthy diet is essential for good health and nutrition.
A healthy diet is a combination of
- Cereals(rye, barley, wheat, maize)
- Starchy tubers or roots
- Lentils and beans
Why it is important to have a healthy and good life?
Maintaining good health in life is very important. It is necessary for daily activities and helps in living an active life. For an aged person, it is very important to live a healthy and good life.
A healthy body is a composition of a balanced diet, mindfulness, quality sleep, and regular exercise. When you are young it is easy to take your body for granted. But when you are older it is difficult to take your body for granted.
With the help of exercise and a healthy diet, you can enjoy good energy and fewer aches in the body. A healthy diet is a key factor for a healthy lifestyle. A healthy diet includes minerals, vitamins, fiber, protein, fats and carbohydrates.
To maintain a good life exercising daily is the recognizable factor. It strengthens your muscles, bones, lungs, liver, kidney, and cardiovascular system.
Mental health is closely related to body health or you can say that one cannot be achieved without the help of another.
What does good nutrition do for your life?
Eating healthy is very important for life and body wellness. Good nutrition helps maintain the weight of the body. Good nutrition does many things for your life like promoting health and improving the capacity of the body to fight diseases.
Having good nutrition is like adding the years to your life. Good nutrition is obtained from foods that are less processed or attained directly from nature.
NOTE: Healthy and good nutrition is very important for a person who has family and people dependent on him.
What are the calories and how much we should take in a day?
You heard about calories from the internet, your friends, and fitness freaks. But very less people know how to calculate it and apply it to daily dieting habits.
So, I wanna tell you first that your diet plays an important part in your life and never compromise with it.
How many calories do you need?
To calculate the calorie requirement, you need a calculator, scale, and weighing machine.
First of all, weigh yourself and note your weight in pounds(0.453592 kg).
Calculate your Basal Metabolic Rate(BMR). You can calculate online with the help of free tools like calulator.net or there is a manual method.
The formula for calculating BMR for a woman is (Height*4.35)+(Weight*4.7)-(Age*4.7)+655=BMR.
The formula for calculating BMR for a man is (Height*6.23)+(weight*12.7)-(Age*6.8)+66=BMR.
Now comes the part when you have to determine your daily activity level. There are four types of activity levels which are sedentary, light, moderate, and high. High means you do intense activities and lower levels are according to your activity levels and in the moderate category, people do 3-4 days of activities.
For all levels of activities, you need proper calories which maintain your body’s fitness level. To calculate the calories required by your body follow the given guidelines:
- Sedentary: BMR * 1.2 = calories you required
- Light: BMR * 1.375 = calories you required
- Moderate: BMR * 1.55 = calories you required
- Active: BMR * 1.725 = calories you required
These are four levels according to a daily level of activities and moderate level means you do sports activities 3-4 days a week.
So you can lose or gain weight with the help of the data given above. By reducing calories intake you can lose weight.
How to calculate calories in food?
Calculating calories in food is pretty easy with the help of an online food composition database or calorie calculator.
You can check the nutrients printed on packaged food in its packaging details. The nutrients you can check are fats, carbohydrates, protein, vitamins, etc. When you access the food’s nutritional value check these three things first fat, protein, and carbs. These macronutrients account for all calories in the item except alcohol in some foods.
Alcohol contains 7 calories for each gram unit. 1 gram of protein contains 4 calories, 1 gram of carbohydrates contains 4 calories and 1 gram of fat contains 9 calories. Now I think you are clear in mind and can calculate calories for Packaged food. I have free advice for you that you should take more carbohydrates.
You can use an online calorie calculator like WebMD’s calorie calculator or USDA’s Food Composition Database.
You can use a food composition guidebook for your guide. When you to a grocery store or in the mall take a guidebook with you to buy proper food or fruit for you. A few food guidebooks are ‘The Complete Book of Food Counts’ by Corinne T. Netzer, USDA’s ‘Handbook of the Nutritional Value of Foods in Common Units’, and ‘Nutritive Value of Foods by Susan E.
For homemade food, you have to do separate paperwork. Note down each vegetable, oil, salad, etc. used in food and calculate the value in calories accordingly.
Impacts of Nutrition on Our Life
Everybody knows about healthy and good nutrition and its importance in life. But we do not take care of it. Nutrition affects in many ways to our body and mind. Let us discuss the Impacts one by one:
The energy level in the body is more important for you and your day-to-day tasks. It is like feeling active and fresh all day. It is not derived from the food that others recommend but from the food that we know is good for our bodies.
You have a unique body as everybody others but the requirement of your body is different. It can only be fulfilled with the proper diet and understanding of the food nutrients.
Nutrient-rich foods like seeds, oils, avocados, and nuts contain Omega-3 and Omega-6 fatty acids. These foods are good for brain activities and development. Brain functions are an important part of life and the proper food for the brain is a big concept.
So try to get proper food for your brain. I do not want to guide you wrong but it is your brain and your whole life depends upon it. Other foods that are good for the brain are Broccoli, pumpkin seeds, blueberries, etc.
The immune System is the main part of our system it gives us the strength to fight diseases and viruses. Recently during the coronavirus spread we survived because of our better immune system. Our body attains herd immunity if we come in touch with new viruses.
The vitamins and minerals required for a good immune system are Vitamin A, B, C, D, E, Zinc, etc. You can also take multivitamins.
Until now we talked about the technical things but now we can discuss some facts which are beyond that. Healthy and good Nutrition should be a requirement for us but we do not take this concept as seriously. We are so fussed with our smartphones, work, and money that we forget that ultimately our health matters.
There is no enjoyment in life without good health and for that, you should be clear in mind there is nothing in this world without height. you can not add health to your body in old age. Make health your priority and I want to sign off with that.
Give your views in the comment box and read other blogs too.
All data related to calories is taken from research on Google. For more info to the section Health and Mind.