Your
nutritional needs will vary depending upon your health and fitness
goals. If your aim is to lose body fat and body weight, you need
to become familiar with the variables that affect weight loss
and body fat loss. Above all, you should realize that it 's more
important to lose body fat than to lose overall body weight. Losing
body fat reduces your risk for coronary artery disease, while
losing overall body weight doesn 't neccessarily reduce this risk.
In other words, you shouldn't just cut your calorie intake. Instead
you should reduce your intake of fatty foods and increase your
physical activity level.
Essential Nutrients
There are six essential nutrients that you need on a daily basis.
Water
Vitamins
Minerals
Carbohydrates
Fats
Proteins
Water
Water
:
Water is the most essential nutrient the body needs. Forty to
sixty percent of your body weight is water. Muscle composition
is approximately 70% water. When you exercise, your body loses
water through perspiration (dehydration). It is important that
you continuously drink water while you are exercising and throughout
the day. Eight to ten glasses (8 fluid ounces) of water are recommended
throughout the day for the average person. Your individual level
of water intake relates specifically to your body weight, height
and activity levels. Consult a registered dietitian for specific
details about your own personal consumption.
Vitamins and Minerals
:
Vitamins and
minerals are essential to your daily diet and are found in the
natural foods that we consume in our daily diet (fruits, vegetables,
meats and whole grains). Vitamins are organic compounds (natural
and contain carbon) which provide energy to the body and are needed
in small amounts to assist with chemical reaction within the cells.
Vitamins come in two forms; fat soluble and water soluble. -Fat
Soluble Vitamins (A, D, E, K) are stored in the adipose tissue
(fat tissue) and can build up high levels of toxins in the body
if they are not utilized. -Water Soluble Vitamins (B, C) are excreted
if your daily amount of intake is too great and can be toxic in
the body if they are not utilized. Minerals are inorganic substances
(unnatural and man made) and they regulate processes within the
body. Minerals are incorporated into different structures within
the body to create enzymes, hormones, skeletal bones, skeletal
tissues, teeth and fluids. Calcium and phosphorus are the two
most common minerals found in the body. Some of the other prevalent
minerals found in the body are; iron, zinc, sodium, potassium,
magnesium, fluoride, sulfur, copper, and chloride. If mineral
levels are overabundant in the body, such as sodium, they may
facilitate negative effects in the body. High sodium levels may
elevate blood pressure. If mineral levels are inadequate in the
body, such as iron, they may facilitate negative effects in the
body. Low iron levels in women can produce anemia (a deficiency
in blood iron levels). Anemia can restrict oxygen and carbon dioxide
removal from the cells. Low calcium levels can facilitate irregular
muscle contractions, bone density loss, blood clotting and improper
brain functioning. For further in-depth information about vitamins
and minerals, consult a registered dietitian or your physician.
Calories
:
A calorie, or kilocalorie (Kcal), is a measure of heat energy.
Food calories are nutrients and supply energy to the body. It
is essential that you take in the recommended amount of calories
per day. The caloric intake level that 's appropriate for you
depends on a number of factors, including your height, weight,
and gender. If you want to determine a specific figure that is,
approximately how many calories you should consume in a day again,
consult a registered dietitian.
The American Heart Association and RDA recommends a daily total
food diet that consists of the following caloric breakdown:
-50% carbohydrate
-30% fat
-20% protein
For individuals who are exercising on a consistent basis, it is
recommend that a daily total food diet consist of the following
caloric breakdown:
-65% carbohydrate
-10% fat
-25% protein (1.5 gram per pound of body weight)
This caloric
breakdown is based upon a higher carbohydrate storage (glycogen
storage) that enhances muscular strength, muscular endurance,
and athletic performance. The higher level of carbohydrate (65
percent) supplies a greater level of energy to the muscular system.
The lower fat level (10 percent) decreases your risk for coronary
artery disease. The protein level (25 percent) is increased to
offset the nitrogen expenditure from the body during intense exercise
activity and to increase the amount of amino acids supplied to
the body which help build muscle strength and muscle hypertrophy
(increase in muscle cell size).
Carbohydrates
:
Carbohydrates
are converted into sugars. Your level of carbohydrate intake will
depend upon your desired health and fitness goals. Carbohydrates
come in two forms: 1. Simple sugars Simple sugars are used almost
immediately during exercise. Examples of simple sugars are processed
sugar and fruit sugar. Consuming simple sugars alone will not
help during endurance exercise. 2. Complex sugars Complex sugars,
also called complex carbohydrates, supply energy to the muscles
during exercise. Muscles store large amounts of glucose or glycogen
that supply energy to the muscles during prolonged exercise. Complex
carbohydrates fuel the body during prolonged exercise. Examples
of complex sugars are breads, cereals, grains, pasta, rice, fiber,
potatoes, vegetables and fruits.
Fats :
A fat is another term for lipid. High fat intake can lead to obesity,
heart disease, heart attacks, and strokes. The lower your level
of fat intake, the lower your risk of developing coronary artery
disease. However, fat has positive attributes, too. The body must
maintain a certain level of body fat to insulate its inner systems,
and to help process vitamins and minerals. Like carbohydrates,
fat also fuels the body during exercise. Your level of fat intake
should depend upon your health and fitness goals. Examples of
foods that are high in fat are cheese, nuts, avocados, cooking
oils, and ice cream. It 's a good idea to restrict your consumption
of these types of foods. There are three types of fat:
1. Saturated fat Saturated fat intake is the most detrimental
to the body. Saturated fat has the highest number of fatty acids.
It can cause clogged arteries, decreased blood flow transfer,
heart attacks, strokes, and other coronary diseases
. 2. Polyunsaturated fat Polyunsaturated fat has fewer fatty acid
molecules than saturated fat, and is therefore better for you
than saturated fat. You should have a higher intake of polyunsaturated
fat than saturated fat. Polyunsaturated fat is still detrimental
to coronary arteries and increases your risk for coronary artery
disease. 3. Monounsaturated fat Monounsaturated fat has even fewer
fatty acid molecules than polyunsaturated fat, and for this reason
is the best of all three fats. You should have a higher intake
of monounsaturated fat than the other two fats. Monounsaturated
fat is still detrimental to coronary arteries.
Protein :
A protein
is composed of amino acids, which help to build muscle mass. The
higher your level of muscle mass, the more efficient your basal
metabolic rate. An efficient basal metabolic rate, in turn, increases
fat and calorie expenditure at a resting state. Your level of
protein intake depends upon your desired health and fitness goals;
consult with a dietitian to determine your specific protein requirements.
Some foods that are high in protein include egg whites, chicken
(white meat), lean beef (red meat), beans, and skim milk.
