WHAT IS NUTRITION?
Nutrition is defined as "the act or process of nourishing or being nourished," or "the process by which organisms take in and utilize food material." Good nutrition is the cornerstone of any successful weight loss, or fitness program. The human body is a complex machine that requires adequate fuel in order to function at optimum levels. Proper nutrition impacts all physical, and mental aspects of our lives. The fuel we consume, or our food, is used by our bodies as energy, for the renewal of cells, and as building blocks for hormones, anti-bodies, and enzymes.
Nutrition
Each person requires a minimum amount of energy to keep their body alive and awake, and this is called the basal metabolic rate, or BMR. This is the amount of energy required from a body to be awake and lie perfectly still...nothing more. The body requires energy to maintain temperature, keep the heart beating, the lungs breathing, and the brain thinking.
BMR is measured in calories, which are simply a measure of the potential energy of a food. BMR for females is usually between 1200-1450 calories, and for men between 1600-1800 calories.
Fitness and weight loss nutrition, and daily caloric consumption should therefore be devised with the BMR in mind. Daily caloric intake should be enough to satisfy BMR requirements, as well as provide the necessary energy to perform daily activities, whether it's sitting at a desk, running a mile, lifting weights, or all three.
WEIGHT LOSS
Weight loss will occur when the amount of calories consumed is less than the amount expended. Plain and simple. The trick to this seemingly simple statement lies in 3 important steps.
1. Learning proper nutritional principles, and recognizing the real nutritional value and
content of the food you eat every day.
2. Incorporating foods into your diet that satisfy your specific nutritional requirements, that are healthy, and that you enjoy.
3. Using this knowledge to create a way of eating that works for you, and that you can sustain as a lifestyle, not a quick-fix.
With these 3 steps, you have the power to achieve any fitness, or weight loss goal you desire.
SO WHAT IS "HEALTHY" AND WHAT KIND OF FOOD SHOULD YOU EAT?
As I'm sure you've noticed, there is a TON of information available about which foods you should eat, which ones you shouldn't, and why. Some diets allow you only meat, some only fruit and vegetables, some low carbs, some no carbs, and some no food all! So with all of the varying information, how do you know which diet is right, and more importantly which diet is right for you?
The answer lies in understanding food, understanding protein, carbohydrates, and fats, the different vitamins and minerals, and the function each one plays in maintaining a healthy body. The answer is understanding food, and then applying your understanding to your lifestyle, your activities, and your preferences - not in some magical ratio of food, the incorporation of a magic food, or the elimination of an evil one.
Healthy, whole foods consumed in moderation, especially when combined with exercise, will produce results. Healthy carbohydrates are complex, unrefined ones. Healthy sources of protein are unrefined as well, and come from lean meats, as well as eggs, nuts and some grains. Healthy fats come from a variety of plant, and some animal sources. Basically, the closer a food is to it's natural state, the healthier it is for you. The right combination of foods for you depends on your tastes, your lifestyle, your activity levels, and your goals.
A fresh potato is better for you than a french fry. A chicken breast is better for you than a processed, battered and fried "chicken strip". And an apple is better for you than a processed apple juice drink is. The reason for this is the quality of the food diminishes the further away from its natural state a food becomes.
Why?
Because the further from its natural state a food is, the more it has been altered chemically with fats, sugars, and preservatives which serve no nutritional purpose. The purpose of additives in most foods is the preservation of food. Improved shelf life. If you don't know what an ingredient is, why would you want to put it in your body?
Understanding the real nutritional value of food, and understanding your body's requirements based on your activity, your preferences, and your goals is the key to good nutrition, and the key to fitness and weight loss success.
Choosing the Right Nutrition Plan For You
James Steffy, CSCS
Owner- A Perfect Fit Personal Training
For more information on exercise, diet, or weight loss, please visit http://www.APerfectFitTraining.com
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