Lots of people associate the concept of nutrition with severe diet restrictions and an all-or-nothing approach. However, a healthy diet is more than knowing which foods you have to cut down on, and how much of them you have to consume. Nutrition should be viewed as a way of life, and something that needs to be included in everyone’s daily routine.
An important element of nutrition is protein, which every single cell in the body requires in order to function properly. Protein is essential to making blood cells, which is how it helps to regulate blood pressure and prevent blood clots that lead to heart attacks and strokes. A normal adult requires approximately 56 grams of protein every day, and it is essential for muscle health and energy. One good way to get this amount of protein is by eating chicken, fish and lean red meat. It is recommended that you get between one and a half and two grams of protein per kilogram of your body weight, depending on your size and your activity level. The majority of people in the United States would probably do better to stick with the one gram per kilogram rule, since it is closer to the amount of protein that our bodies require for proper function.
The second and closely related to protein is fat. Just like protein, fat is another extremely important nutrient for the functioning of your body. The issue most people have with fat is that they eat the wrong kinds. When it comes to fats, you need to eat healthy fats. Your daily fat intake should be no more than 30 percent of your total calorie intake, and your intake of saturated fats should be no more than 10 percent. For your information, 20 percent is the maximum amount you should consume. Promising signs of health can be seen in people who have the correct intake of healthy fats.
A good source of protein is fish, and it is extremely rich in omega 3 fatty acids. These are essential fatty acids that your body does not produce on its own. These fatty acids are also called “essential” because your body needs them in order to survive, and without them, you risk a number of serious health problems down the road. Specific to the omega 3 fatty acids is that, they play a role in reducing your risk of heart disease by reducing the levels of triglycerides in your blood. They also play a role in keeping your blood pressure normal, and lowering your cholesterol level.
For many years, health experts have recommended that people who suffer from arthritis or other joint problems limit their intake of seafood, red meat and cold dietary fats. Because seafood is so high in omega 3 fatty acids, many people who suffer from those types of arthritis can get an relief of their pain by having less seafood and red meat. Building muscles is another thing that omega 3 fatty acids help with, and researchers have discovered that by having a little seafood and red meat, you build better and stronger muscle tissue that will last longer.
The general rule of thumb for how much seafood and red meat you should consume, is to limit yourself to about four ounces a day. That’s assuming that you don’t currently have any health issues that require you to have more. Researchers are also beginning to advise that, not only does it reduce the amount of lesions that form in your joints, but it can also help reduce your chances of having certain types of cancer.
Other types of high omega 3 fatty acids foods include cold water fatty fish, flax seed and walnuts. Many people avoid these items because they believe them to be high in fat. The fact is that they are fat free, and contain the types of fats that are essential to maintaining a healthy body.
By limiting the amounts of bad dietary fats and increasing the amounts of omega 3 fatty acids foods that you are including in your diet, you are going to ensure that you are going to be healthy. For many people, they start going through a range of health problems when they are getting older. Overeating can cause weight gain, or make digestion difficult. Some of these problems include diabetes, and heart disease. When you take a more active approach and start to include omega 3 fatty acids foods in theof your diet, you are going to feel better, and look better, in no time at all.
