The 6 Classes of Nutrients:
- Builds and repairs body tissues
- Major component of enzymes, hormones, and antibodies
- Provides major source of fuel to the body
- Provides dietary fibers
- Chief form of energy storage in the body
- Insulate and protect vital organs
- Provide fat-soluble vitamins
- Help promote and regulate various chemical reactions and bodily processes
- Participate in releasing evergy from food
- Enable enzymes to function
- A component of hormones
- A part of bone and nerve impulses
- Enables chemical reactions to occur
- Composes 60% of the body
- Cannot be stored or conserved
Recommended Nutrient Intake amounts:
- Protein - 0.8 to 1.0 grams per kilogram of body weight.
- Carbohydrates - 4 to 6 grams per kilogram of body weight.
- Fats (good fats) - 20% to 30% of daily caloric intake.
- Vitamins - RDA amounts will be coming shortly in a new post.
- Minerals - RDA amounts will be coming shortly in a new post.
- Water - 2 to 3 quarts per day.
I don't think it is wise to make drastic changes to your daily diet overnight. I think this sets you up for the same results that you have probably had in the past. Whatever changes you do make, they need to be realistic, gradual, and lifelong. So, if you cut something from your diet, or add something, ask yourself if this is a change that you can make permanent. If the answer is no, you may want to scale the change back to something that you can answer yes to. It's all about taking baby steps. Rome wasn't built in a day and neither was the situation that you find yourself in. Here are just a few examples of some changes to consider:
Baby Step Number One - Eliminate and replace one "bad" food from your diet asap. Just one.
- Replace a sugary soda with a diet soda ( I know, diet sodas are not the best thing for you, but we are taking baby steps right now).
- Replace sugar with a diet sweetener.
- Switch to a higher-fiber cereal with more complex carbs (from Cap'n Crunch to Raisin Bran).
Baby Step Number Two - Begin adding a few of the Top Ten Foods to your daily diet.
Baby Step Number Three - Make nutritious foods readily available and "bad foods" unavailable. I keep a big can of nuts in my car at all times.
A few more tips:
- If you have a craving for something and a substitute just won't do. Don't fight it. Have that treat, be satisfied with it, and don't allow yourself to feel guilty. But, I would suggest going out to have it. And don't get extras for later.
- Use smaller plates
Jim Hobbs Certified Personal Trainer - firstname.lastname@example.org