Understanding your body requirements is an invaluable tool for developing fitness.
Your daily body requirements include vitamins, minerals, protein, and fiber. Vitamins and minerals are essential for chemical reactions that unlock energy or enable growth. Although your body can store some vitamins, a regular daily intake is important because some of the most vital vitamins, B and C, are water-soluble and quickly flushed out of the system.
Here are some key points to ensure your daily food intake includes all the nutrients your body needs:
📍Eat more fruit and vegetables.
📍Eat less starchy foods such as rice, bread, potatoes, and pasta (preferably whole grain varieties).
📍Eat less fat, salt, and sugar.
📍Eat some protein-rich foods such as meat, fish, eggs, and pulses.
📍Eat a variety of foods to ensure your body gets all the nutrients it needs.
📍Drink half your body weight in ounces of water a day to prevent dehydration. In hotter climates, drink more.
The average woman needs around 2000 calories per day to fulfill her body requirements. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. If the same person becomes less active, then calorie requirements will be lower. For this reason, calorie requirements are highly individual and different for the various body characteristics such as height, gender, age, and activity levels.
Energy is used up in physical work as well as in exercising for pleasure. People who do physically demanding work need to make sure they get enough food to meet their energy needs. It’s also important that they find time to rest and relax at the end of the day to let their bodies recover.
Children and adults with less demanding physical work have lower calorie requirements than those who do physically demanding work. They should exercise or play a sport to stay fit and maintain a proper weight. Brisk walking, swimming, jogging, cycling, or playing ball games are all ideal.
Lack of exercise in the elderly can reinforce age-related limitations and handicaps that further reduce physical activity. The elderly should therefore try to take diet according to their calorie requirements and keep up a comfortable level of physical activity. Gentle exercise such as walking or swimming is ideal. Irregular, strenuous exercise should be avoided.
Those who have been inactive for long periods, especially if this is as a result of illness, should have a health check before starting to exercise or resuming heavy physical work. Activity levels should be built up gradually, taking care not to do too much too soon and fulfilling calorie requirements according to activity levels.
Moderation is the golden rule. Eating in moderation combined with moderate exercise is the best approach for everyone. Regular exercise and a balanced diet that best meet their body requirements help people stay fit and healthy.
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ABOUT THE AUTHOR:
I received my training from the Institute for Integrative Nutrition, where I delved into more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.
Learn more about my training and my unique approach to health coaching.
DISCLAIMER:
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Kryshonda Torres is not a physician and the relationship between Kryshonda and her clients is not of a prescriber and patient, but as Health Coach and client.
It is fully the client's choice whether or not to take advantage of the information Kryshonda presents.
OT&E Inc. and Kryshonda Torres cannot guarantee any specific outcome and your individual results may vary.
Before beginning or adding any named supplement to your health routine or regime, please consult with your Naturopathic or Functional Medicine Doctor.
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