The Basics of a Healthy Nutrition

Let’s get down to some nutritional basics!

There are so many diets and nutrition plans out there from Weight Watchers to Atkins, so it’s often understandable how difficult it is finding one that works for you. knowing the basics of nutrition is important because it is the main factor that will affect the health of you body. As we all know, food is essential and it provides nutrients for survival, and helps the body function. Food is comprised of macronutrients  such as fat, vitamins, protein and carbohydrate and give your body the energy to survive and be healthy. 

Here is a little more information on the benefits of each group of nutrients:


The role of proteins are to build muscle tissue. Protein includes foods such as fish, chicken, eggs etc. With this in mind, look at what goals you are looking to achieve. If your goal is muscle building then you should ensure to get in as much of this muscle building ingredient as your body can digest, then make up the rest of your daily calorie requirements from fats and carbohydrates. An average person can digest around 30g of protein every 3 hours. Our system work much better when we give it just what it needs, so there is maximum absorption and minimal waste.


Carbohydrates will give you the energy needed to carry out your daily activities, especially when working out. Carbohydrates include foods such as beans, pasta, rice, potatoes etc. Be aware of and look into your carbohydrate intake in relation to your activity levels, if you are working out a lot or moving around during the day you will need a higher intake of carbohydrates to keep your energies high. If you are very active at work, you may need around 60g of carbohydrate per meal, however if you are not so active during working hours, then 30-40g of carbohydrates would be ideal. 


Fats aim to help you maintain healthy breain and organ function. It is important to consider which type of fats they are and their calorific intake in terms of food type. Fat can be found in foods such as nuts, oli, cheese, meat, fish etc. It is important to ensure that you have a balance between fats and carbohydrates, e.g. 1lb of fat equates to roughly 3500 calories so if weight loss is your goal, it is best to reduce your calorie intake by 500 per day. On the other hand, if weight gain is your goal then increase your calorie intake per day.

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