What’s the everyday definition of nutrition?
Nutrition is the course of taking in food and converting it into energy and other vital nutrients needed for life. In the process of
nutrition, organisms use nutrients. The main nutrients are carbohydrates, fat, protein, vitamins, minerals, and roughage.
DAILY CALORIE DEMAND PER KG?
To generalize sweet need is that an child needs 100cal/ kg/ day, periods 1 to 3 times need 80 kcal/ kg/ day, 4 to 5 times
needs 70kcal/ kg/ day, 6 to 8 times needs 60 to 65 kcal/ kg/ day and 9 requirements 35 to 45 kcal/ kg/ day.
What does a healthy diet correspond of?
GRAINS
(whole grains like whole wheat bread or brown rice are healthier)
- Bread (Total Calories found in a commercially prepared whole wheat approx.82 cal,75 per slice)
- Pasta (Approx.: 131 in a bowl)
- Rice (Approx.: 130 in a plate)
- Cereal (May vary from 100g serving =272cal, Cheerios 1 portion 30g=114cal,Chex 1 cup medium 27g=101 cal)
- Oatmeal (Approx. 68 cal.)
DAIRY (aim for fat-free and low-fat)
- Milk (Approx. 103 cal)
- Yogurt(Approx. 59 cal)
- Cheese(Approx. 100 to 113cal)
- Butter(Approx. 101.8 cal per tablespoon)
PROTEIN
- Seafood (Approx. per 100g of serving it varies 119 to 139 cal.)
- Chicken (Approx. per 100g of serving it varies 239 cal.)
- Beef (Approx. per 100g of serving it varies 250 cal.)
- Eggs (Approx. per 100g of serving it varies 147 cal.)
- Nuts (Almonds14-15 nuts= 100 cal., Walnuts 8-9 halves= 100 cal, Pistachio 29 nuts= 100 cal)
What foods should be avoided?
As mentioned earlier, eating healthy is each is all about maintaining balance. However, it’s okay to indulge yourself formerly in a while, If you’re pining chocolate or soda pop, still it’s important to exercise tone- control.
Food stuff that should be limited:
• Foods with added sugars eyefuls, cutlet, ice cream, soda pop.
• Foods with high sodium, Canned foods, reused
flesh/meat, firmed feasts.
• Foods with high impregnated fats( bad fats) Pizza,
burgers, fried foods, chips.
How differently can I lead a healthy life?
Altogether, Nutrition and exercise go hand in hand.
The key to leading a healthy life is aiming to achieve a healthy body through
the combination of diet and physical exercise .
The recommended time of physical exercise every day is 60 Min
You can get those about 60min. of exercise in numerous ways :
Aerobic exercise walking, handling and dancing. Strength exercise Lifting weights, using a resistance band.
Balance exercise Balancing on one bottom while doing tasks Walking heel to toe around the house Tai Chi. Inflexibility exercise stretches yoga and Pilates.
