Nutrition For Beginner’s
This post Is for anyone that Is looking for advice on how to make small changes to their “Diet”. I like to use J.O.B ( Just-One-Bite). With J.O.B you tackle one area of your nutrition that needs Improving. Today I am going to talk about Nutrition For Beginners using the method J.O.B.
First, let me talk about some facts: We know that eating healthy and exercising will reduce our chances of cancer, heart disease, and many more health-related problems. A good “Diet” can Improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs.
J.O.B #1 Calories Explained
Believe It or not, calories are not the devil. Also, Imagine this you can Intake 2,000 calories a day and still lose weight. As long as you have the proper exercise plan to go with your nutrition. First Let me say this I DO NOT BELIEVE IN CALORIE COUNTING! When I was In my young 20’s I use to restrict calories because I thought that was the way to a “Skinny” Body. I didn’t know what the difference In fit, thin, and skinny meant all I knew was I wanted to be “skinny”. Now I know better and I felt like I needed to say that you don’t need to calorie count or restrict food Intake to achieve your dream body.
We all know that In order to lose some weight you need to In a caloric deficit. In contrast, If you are trying to gain weight and Increase muscle mass, then you need to eat more than your body burns. If you put in more calories than you burn, you will store them as new muscle or body fat. If you consume fewer calories than you burn every day, you will lose weight
J.O.B #2 Macronutrients
There are three different types of macronutrients: Carbohydrate~Fats ~ and ~ Protein These nutrients are needed In large amounts. They provide calories and have various functions In your body.
Here are some common foods within each macronutrient group: Carbs: 4 calories per gram. All starchy foods like bread, pasta, and potatoes. Also Includes fruit, legumes, juice, sugar and some dairy products. Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu. Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.
How much of each macronutrient you should consume depends on your lifestyle and goals, as well as your personal preferences.
J.O.B #3 Micronutrients
Micronutrients are vitamins and minerals that your body requires In small doses. Some common micronutrients that you might know are 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.
I did a post a little bit ago on why I think taking Vitamins Is useless and why I believe you should get your vitamins and minerals from food If you are Interested In reading that post here Is the link so you can check It out 🙂 ~~~~> Vitamins Are They Useless
All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the “Diet” In order to survive. The daily requirement of each micronutrient varies between Individuals. If you eat a real food-based “Diet” that Includes plants and animals, then you should get all the micronutrients your body needs without taking a supplement.
J.O.B #4 Good For You Foods
The foods that I’m going to mention are foods that just be In your “Diet” on a daily basis.
- Vegetables: These should play a fundamental role In 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. STAY AWAY FROM LOW FAT! Low-Fat products have more sugar than natural products.
- Healthy starches: For those who aren’t on a low-carb “Diet”, whole food starchy foods like potatoes, quinoa, and Ezekiel bread are healthy and nutritious. If you are gluten-free for any reason just look for GF bread that matches the closest to Ezekiel bread nutritional facts.
- Beans and legumes: These are fantastic sources of fiber, protein, and micronutrients. Chickpeas and Black Beans are a personal fave of mine and you can do so much with them.
- 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.
I didn’t mention the foods that you should stay away from because most know anything processed, sugary, carbonated drinks (such as soda) and fast food. J.O.B Is designed for people who need to take small bites out of their “Diet” so they can Improve their healthy habits. I am all for Just-One-Bite. Because I do believe everyone should start small to get to the bigger health picture. If you want to learn more about Just-One-Bite so hesitate to reach out.
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