getting started with nutrition
When it comes to nutrition there are a few key priorities to keep in mind. Understanding these priorities can help you make informed decisions about what to eat and how to structure your meals and snacks to support your goals.
Calories: Calories play a crucial role in weight management. They are a unit of energy that are used to measure the energy content of food and drinks. If you consume more calories than your body needs, you will gain weight. If you consume fewer calories than your body needs, you will lose weight. It's important to find the right balance of calories for your individual needs, based on your age, gender, weight, height, activity level, and weight management goals.
Macronutrients: The three main macronutrients are carbohydrates, proteins, and fats. They provide the body with energy and are essential for various bodily functions. Within the macronutrient category, it is generally recommended to prioritize protein. Protein helps build and repair tissues, and it can also help with weight management by increasing feelings of fullness and helping to preserve muscle mass during weight loss. It's important to consume a variety of protein sources, such as lean meats, poultry, fish, eggs, beans, nuts, and seeds.
Micronutrients: These include vitamins and minerals, which are necessary for general health and various bodily functions but are required in smaller amounts than macronutrients. These can primarily be gained from fruits and vegetables and the priority here should be getting a diverse selection.
Supplements: Should only be used to supplement a balanced diet and not form the bases of it, it's best to get nutrients from whole foods, supplements can be a useful addition to a healthy diet in some cases. However, they should not be used as a replacement for a balanced diet.
Food timings: Timing of your food doesn't affect the number of calories you consume, it can impact how those calories are used by the body. For example, eating high protein foods can help preserve muscle mass during weight loss and may improve feelings of fullness.
Overall, there are a number of factors to consider when it comes to nutrition and weight management. By focusing on calorie balance, macronutrient priorities, micronutrient-rich foods, appropriate use of supplements, and mindful food timings, you can set yourself up for success on your weight management journey.
