What Everyone Is Saying About Nutrition Education

Get Educated

The first step to a healthy lifestyle is to educate yourself in nutrition and health. Read books and articles by authors with strong academic credentials and experience in the field. Books widely used in university and university nutrition programs are generally based on the strongest scientific evidence.
New findings are published almost daily, but if one study contradicts any previous research, it is advisable to wait for other studies to confirm the conclusions. It may also be important to know who funded the research. Food producers or food industry groups have funded studies to refute the evidence that consuming a particular food or food additive has negative consequences for human health.
Industrial groups that seek to protect or increase their sales use these studies as public relations tools. A researcher who produces results contrary to the wishes of the group that provided the funds can find the study cancelled and receive payments or obtain more difficult funds.
Being educated about nutrition includes understanding the nutritional value of the foods you are eating. For example, did you know that processed foods? canned, boxed or frozen foods? Does it contain additives that could affect your health?
The more food is processed, there is likely to be more salt, sugar, fat, hydrogenated oil and other additives. Therefore, to eat healthy, reduce the amount of processed foods you eat.
Know that fresh foods retain their nutritional value more than canned or processed foods. The only exceptions are frozen vegetables. As they freeze immediately after harvest, they retain more nutrients than vegetables found in the supermarket.
Fresh fruits, vegetables, whole grains, nuts and fresh fish and poultry should make up the bulk of your diet. If you can eat dairy products, stick with low-fat or fat-free milk and cheese, and low-fat or non-fat sugar-free milk yogurt to which you can add sliced ​​fruit.
Many frozen yogurts or fruit yogurts in the background have a high sugar content. You can also use egg substitute or egg whites in recipes that require whole eggs. People who experience gas, bloating or other symptoms should probably avoid dairy products or can use “Lactaid” or similar products to aid digestion.

Find out what you are actually eating and why

The second step to a healthy lifestyle is to discover what you are really eating. Many people eat without realizing how much they eat or what most of their diet consists of. The only way to be sure of what you are eating is to write whatever goes to your mouth (a food diary). Then, have the food diary evaluated by a registered dietitian.
However, a good food analysis software program can show how many and what type of calories you are eating and when. You should also show if you are getting all the vitamins, minerals and fiber you need. These programs can also be used to analyze diet programs found in books, magazines or diet centres. If the program lacks one or more nutrients, it is not suitable for long-term use.

Are you eating automatically or why are you hungry? People develop automatic behaviors such as eating while watching television or when they are stressed, sad or bored. If you realize that you are eating for emotional reasons, you may want to seek professional advice to address these problems.

Plan your meals

The third step is meal planning. Often, people take what is available and attractive because they are busy and unable to plan. If possible, it is important to eat a minimum of three times a day, keeping moderate or small portions.
At work or at school, you can bring your meals or look at what is available in the cafeteria or nearby restaurants and find what is tasty and healthy. At home, try to stock up on healthy meals and snacks when shopping.
Do not buy when you are hungry, as impulsive buying of “junk” food is likely. If junk food is less available at home and fast and healthy food, you are more likely to eat healthy. The use of various spices can also help make “healthy” foods more attractive.
Eating healthy when traveling is more difficult. However, modern technology can be useful. Whether it is a business trip or vacation, you can call to ask the hotel where you are staying about restaurants and other local restaurants. You can also use the Internet to search for restaurants and local supermarkets. If you have local “healthy food” stores and restaurants or restaurants specializing in fish or vegetarian cuisine, you can probably find healthy meals there.
Do not starve, it is as counterproductive as overeating. Lack of food puts the body in a crisis mode. The thyroid gland produces less hormone that determines how many calories to burn. When blood sugar drops rapidly, the body burns muscle instead of fat as fuel. Muscle is what burns more calories than any other type of body tissue.
Each pound of muscle requires 30–50 calories per day to stay at rest, while each pound of fat only requires 2–3 calories per day to stay. Muscle is metabolically active, and fat is not. This is one reason why men burn more calories than women of the same weight.
Men generally have a lower fat percentage and more muscle mass than women with a certain weight. A fit person with the same weight as a person who is not fit will burn more calories from both greater activity and greater muscle mass.
The fad diet does not work because the body adjusts the number of calories burned to the food available as a survival mechanism. If one manages to lose weight in this way, the metabolism is lower, and more weight is gained when a “normal” diet is resumed. Weight goes up and down, muscle mass decreases and fat level increases.
To prevent the metabolism from adapting to low-calorie intake, it helps to vary caloric intake every few days. For example, for 3–4 days, eat 250 to 500 calories per day less than necessary to maintain weight, then, for 1–2 days, eat a maintenance calorie amount.
It is also important to drink enough water every day. An inactive person should drink at least 8–10 glasses of water a day. However, water requirements increase in hot climates, during exercise and when dieting, therefore, you should drink more during these times.
Water helps regulate body temperature, maintains high blood volume (which helps supply oxygen to tissues), helps the kidneys to eliminate waste and is the means for every chemical reaction that takes place in in the body. Those reactions include fat burning during exercise.

Originally published at https://bhupinderssandhu.blogspot.com.