With all the different diets floating around, it is often difficult to determine which ones are actually healthy for you, versus those that just help you lose weight.
It is important to make the distinction that a diet can help you to lose weight, yet still be unhealthy for you in the long run. For example, drinking a can of Pepsi for breakfast and another for lunch and then eating a sensible dinner will certainly allow you to lose weight. However, what you’ll be left with is a thinner, energy depleted, unhealthy version of your former self.
The key is to find the right mix of caloric reduction, energy balance, food choice, meal timing, and sufficient nutrient levels for overall health and well-being.
This article will lay the foundation for choosing a variety of foods that compliment each other and add to a complete spectrum of healthy eating. Diets do not have to be boring or self-depriving. By including each of the 6 essential nutrients throughout your day in your meal selection, you will see an increase in your own energy, vitality, and most of all the attainment of a healthy lifestyle.
Here is a list of the 6 Essential Nutrients in no particular order:
1. PROTEINS
Proteins are the building blocks that are responsible for every cell and bodily function. They are made up of 22 amino acids. Complete proteins like meats, fish, milk, cheeses, and eggs contain 9 of the amino acids essential for living. Incomplete proteins like soybeans, beans, peas, peanuts, and most grains contain some of the remaining 13 as well as a couple of the 9 essential.
Goal: Try to center each meal around a complete protein. Vegetarians can make a complete protein by just adding two complimentary foods like rice and beans together.
2. CARBOHYDRATES
Carbohydrates are your body’s preferred energy source. For most people, they make up the bulk of their diet. This group includes foods such as breads, pastas, cookies, pastries, crackers, cereals, potatoes, vegetables, fruits, and sugars.
Goal: Carbs are not the enemy, but try to limit your refined carbohydrates and choose high fiber, whole grain choices, as well as fruits and vegetables when developing your meals.
3. FATS
Fats are the most concentrated form of energy that our bodies can consume. Fat often times gets a bad rap, but it is really only the saturated form that we have to be weary of. Saturated fats are easy to pick out, since they are solid at room temperature, whereas unsaturated fats are liquid at room temperature. Saturated fats are commonly found in dairy, eggs, and meat while unsaturated fats mainly come in the form of oils.
Goal: Aim to use healthy fats like olive and grapeseed oil instead of butters or margarines when cooking. These oils also make excellent dressings and marinades. Just make sure not to overdo it though, since fats contain more than twice as many calories per gram than proteins or carbohydrates.
4. VITAMINS (water and fat soluble)
Vitamins are living compounds that we need to ensure a healthy mind and body. They allow us to actually use energy given to us through the consumption of proteins, carbs, and fats. A healthy diet will provide all of the 13 essential vitamins through a variety of foods, but often times a multi-vitamin/mineral will be needed to cover your bases.
Goal: If every meal consists of a lean protein, vegetable, and a choice of fruits, whole grains, and healthy fats than you can feel confident that you have met your quota for the day.
5. MINERALS (macro and trace)
Minerals are non-living compounds that assist in many bodily functions such as tissue repair, growth, and regulating your body’s fluids. Examples of minerals are calcium, potassium, iron, and zinc.
Goal: Minerals are found in an array of foods and just like vitamins, they are best absorbed through whole, well-rounded diets.
6. WATER
Since water makes up approximately 60% of our body and 70% of our muscle tissue, it seems safe to say this one is absolutely essential to life. Water helps remove toxins from our body, breakdown food, and makes up most of what we consider to be our blood plasma.
Goal: Aim for at least 8 glasses of water a day. Don’t wait until you feel thirsty to drink.
By following a well-balanced diet that includes each of the 6 essential nutrients, you will be well on your way to living a healthier, more rewarding life. You will feel a greater clarity of mind and you will have far more sustainable energy than you ever thought possible.
Eat Well – Live Well!
If you need a place to start, check out my free weight loss e-course on “How to Lose Belly Fat Starting Today!” I’ve reserved a limited number of copies to give away and you can grab yours today at http://www.stephencabral.com/FreeReports.htmlCommitted to your success,Stephen Cabral
Author of Lose5in7
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
http://www.Lose5in7.com
Stephen Cabral is a national health & fitness correspondent with over 10 years of credentials and media appearances. He holds national and international certifications in strength & conditioning, personal training, yoga and nutrition. His Trim, Tone & Tighten newsletter is seen by over 100,000 people each week.
