Let's Talk: Nutrition

 Greetings!

For this weeks blog, let's talk about nutrition.

All this information is from the National institute of health where they post news in health. There is a longer form of information pamphlet published ad updated every five years by Dietaryguidelines.gov however it is 164 pages long so we shall look at their shorter online article that condensed it. 

As we all know from basic education, we need our macro molecules (carbs, protein, fats) as well as micro molecules (vitamins and minerals). We get those molecules from the foods that we need, thus our meals need to be diverse. 

Recommendation for calorie breakdown:

Protien - 10%-35%

Carbohydrates - 25%-35%

Fats - 45%-65%

Recommendation of how to eat:

- Stay within your calorie limit (which you can calculate using Mayo clinic link: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304)

- make sure your meal is diverse (should be colorful)

- Limit saturated fats, salts and added sugars 

- Eat plant based 

- Vary meat choices 

- limit processed foods

Food is the fuel our bodies need to live and carry out our daily activity. While your body can compensate even if your body doesn't receive what it needs, your body will not operate at its optimum. Thats when your immune system suffers along with symptoms of fatigue, hair loss, gastrointestinal issues etc 

For more information I have added links that can be beneficial. 

- Food guideline for 2020-2025: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

- What your plate should look like: https://www.myplate.gov/

- Dietary recommendation for Americans: https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines

Grocery shopping: