Jun 10 in Nutrition and Healthy Eating
Macro & Micro Nutrients & your weight
Macronutrients:
- Carbohydrates: Main source of energy. Found in foods like bread, pasta, rice, and fruits.
- Proteins: Crucial for building and repairing tissues. Sources include meat, fish, eggs, dairy, legumes, and nuts.
- Fats: Essential for hormone regulation and cell structure. Found in oils, nuts, seeds, avocados, and fatty fish.
Micronutrients:
- Vitamins: Essential for various bodily functions. Found in fruits, vegetables, and supplements.
- Minerals: Necessary for bone health, fluid balance, and more. Sources include dairy, leafy greens, nuts, and seeds.
Adjusting Weight:
- Caloric Balance: To lose weight, consume fewer calories than you burn. Track your intake using apps or journals.
- Macronutrient Ratio: Adjust the ratio of carbs, proteins, and fats based on your goals. For weight loss, prioritize protein to maintain muscle mass.
- Portion Control: Measure your food to ensure you're not overeating. Use smaller plates to trick your brain into feeling satisfied with less food.
- Nutrient-Dense Foods: Focus on whole, nutrient-dense foods over processed ones. They keep you full longer and provide essential nutrients.
- Meal Timing: Consider intermittent fasting or eating smaller, more frequent meals to control hunger and manage calorie intake.
- Stay Hydrated: Drink plenty of water, as sometimes thirst is mistaken for hunger. Avoid sugary drinks and excessive alcohol.
- Regular Exercise: Combine a balanced diet with regular physical activity to boost weight loss and maintain muscle mass.
- Seek Professional Advice: Consult a registered dietitian or nutritionist for personalized guidance tailored to your specific needs and goals.
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Macro & Micro Nutrients & your weight
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