If you want to feel good and be able to perform both physically and mentally, you need to get enough of the Essential Nutrients, according to the food pyramid guideline.
The body can not function without the 6 essential nutrients that include: carbohydrates, proteins, fat, water, vitamins and minerals. We have to get these essential nutrients from our diet, and using a food pyramid as a guideline can be helpful.
Foods rich in fiber will keep you full longer. Eat a lot of beans and lentils, whole meal bread, pasta, rice and vegetables. Bad Carbohydrates can be found in sugar-rich products: white bread, cakes, sweets, juices and soft drinks. This type of food only makes you satisfied and alert for the moment and you will quickly become hungry again.
Proteins are the building blocks of our bodies and needed to build muscle and tissue. Meat, fish and dairy products are rich in protein. Other great protein sources are soybeans and other legumes such as lentils. Grain and flour, rice, potatoes and vegetables are also sources of protein.
Your body needs fat in order to assimilate the vitamins and there are fatty acids that the body simply must have. Select the right sources of fats, cut down on saturated fat in favor of the unsaturated fat.
About 80% of your body consists of water. In order for your body to function properly, it’s important to drink plenty of water. Water helps to break down food. It also helps to remove toxins from your body. Your body needs about needs about a gallon (3.78 liter) of water per day depending on physical condition and physical activity.
The general recommendation is to drink about 8 glasses of water every day. Make sure to drink plenty of water when you exercise or stay in hot climates. Remember to drink before you get thirsty, to avoid dehydration. It takes about 20 minutes for the body to utilize the water, after feeling thirsty.
To make sure you get all the nutrients your body needs throughout the day, eat three main goals every day: breakfast, lunch and dinner and three snacks: morning, afternoon and evening.
Make sure that your diet contains 3/4 from plants and 1/4 from meat, fish, eggs, pulses or legumes. This way you will get enough energy to stay active until it’s time for bed.