Yeah, yeah, I know there are a bunch of information on nutrition and weight management all over. But let's be honest, with all these recommendations to abstain from some of our favorite meals, nutrition and weight management almost feels like a futile battle, a tug-of-war between our taste buds and our desire for a slimmer waistline and healthier body. To add salt to injury there are plenty opposing recommendations that makes it even more of a pain in the you-know-what.
The good thing for me, at least so far, is that my Hausa kooko and koose and gorbe (gari and beans) are still safe and healthy. who wants to live a life without Hausa kooko and koose, or gari and beans? Definitely not me! But whatever your headache is, fear not, healthy nutrition doesn't have to be a death sentence for your taste buds, and weight loss doesn't have to feel like you're being punished for enjoying life. So, we are not going to bore you with any magic weight loss meal plans or crap like that.
In this episode we are going to try our best to simplify the basic concepts of nutrition to help you make personalised and educated choices in your fitness and wellness journey.
Food is the fuel that energizes your body, and the nutrients from your foods are crucial for the maintenance of your health and general wellbeing. Feeding your body is a lot like fueling your car. Just like you need petrol for your car to move, food gets your body moving. And much like cars, there are different types of bodies, each body type requiring different nutrients like different cars require different types of fuel. So don’t go blindly following any dietary recommendation you come across online. First know yourself, body type, and know which nutrients are right for you. Experiment with the foods right for you and pay attention to what works best for you and stick to that with gradual and educated changes to meet your evolving health and fitness goals.
Let's dive right into the two types of nutrients that fuels our bodies: Macronutrients and Micronutrients.
Macronutrients
Macronutrients are the nutrients that your body requires in large amounts to function properly. They are the main sources of energy that your body needs to function right and maintain its systems and structures. The three types of macronutrients are carbohydrates, proteins, and fats.
Carbohydrates are the primary source of energy for your body. They are broken down into glucose, which is then used by our body to produce energy. Carbohydrates are the body's preferred fuel source because they are easy to break down and provide a quick burst of energy. It is recommended that you get 45%-65% of your calories from Carbohydrates. Carbohydrates are found in foods like rice, maize, oats, fruits, and vegetables.
Proteins are “body building” foods. They are essential for the growth, repair, and maintenance of your body tissues. The recommended daily protein intake is 0.36 grams of protein per pound of body weight on average. Active persons will require more than sedentary persons, so depending on your activity levels, you may take much higher than the recommended amount. Proteins are found in foods like meat, fish, eggs, dairy products, and nuts.
Fats are important parts of your dietary intake. The body needs fats to absorb fat-soluble vitamins, for the insulation and protection of your body organs, and the production of hormones. They are a source of essential fatty acids the body can’t make. They are also a source of energy for our body, a more long-lasting fuel source that provide a slow, sustained release of energy. Fats are found in foods like fatty fish, avocado, butter, oils, nuts etc.
It is essential to balance macronutrients in our diets for our body to function properly. Too much carbohydrates can lead to weight gain, while diets too low in carbohydrates can lead to lethargy and a lack of vigor. Likewise, a diet too high in fats can lead to obesity and heart diseases, while too low fats can lead to a lack of energy and a weakened immune system.
Micronutrients
Micronutrients are the nutrients that your body requires in small amounts to support the body function properly and maintain our health. There two types of micronutrients are vitamins and minerals.
Vitamins are organic compounds that our body requires in small amounts to function properly. They are essential for the growth, development, and maintenance of our body tissues. There are 13 vitamins that our body requires, and they are found in foods such as fruits, vegetables, dairy products, and fortified cereals.
Minerals are inorganic compounds that our body requires in small amounts to function properly. They are essential for the proper functioning of our body and the maintenance of our health. There are 16 minerals that our body requires, and they are found in foods such as meat, fish, nuts, seeds, and leafy green vegetables.
Like macronutrients, it is essential to balance micronutrients in your diets for your body to function properly. A diet that is lacking in micronutrients can lead to a weakened immune system, fatigue, and a lack of energy. Similarly, a diet that is too high in micronutrients can lead to toxicity and other health problems.
Macronutrients and micronutrients are both essential for the maintenance of our health and wellness. A diet that is balanced in macronutrients and micronutrients is essential for our body to function correctly. It's important to listen to your body and fuel it with what it needs. By paying attention to the foods we consume, we can ensure that we are getting the correct balance of macronutrients and micronutrients, this will help us achieve our fitness and wellness goals.
Dont forget to consult a professional😉
Great piece
I experience symptoms folic acid deficiency, any help?
Thanks for your advice