How to Explain Nutrition Concepts
Updated: Apr 3
Nutrition Basics - Where to Start
It's very difficult to know where to start or which diet best suits you and your lifestyle. The truth is, it can change from one time frame to another.
I know I can't eat the same things that I used to eat when I was younger without putting on weight or feeling sluggish and unhealthy. It will be the same for you. As a youngster you probably ate anything you wanted when you wanted, but now, all you have to do is look at a pizza and you put weight on.
The problem is, as we get older we don't use energy the same way as we used to when we were younger. We don't walk as much, exercise enough and we now spend more time in front of the TV and IPad than ever before.
We've stopped communicating with others on social outings and we now stay in and veg on the sofa with the IPhone, IPad or Netflix instead of going out and talking, otherwise known as socialising with others. Our daily habits are getting lazier and lazier and as they do we become more sedentary and heavier and heavier and more unhealthy.
When it comes to diet one thing is for sure, we all need the right micro and nutrients including the right amount of healthy fats, proteins, and carbohydrates. In today's age it's very difficult to get the right balance if you are consuming ready-made or processed foods. This is because manufacturers concentrate on their bottom line profits and not necessarily the health costs of the products that they are producing. You may not know this but most processed foods are loading with just the right amount of fat, sugar and salt. This combination is lethal. It's the combination that leads to addiction.
Have you ever wondered why, just out of the blue you start to crave sweet processed foods such as biscuits, crisps or bread? It's because you consumed processed food as your last meal. The pleasure centres in your brain realise that the short lived experience of the right amount of sugar, fat and salt are running out.
There are so many things to consider when sourcing products today. It's no longer as easy as going to the shop for fruit and veg. We now have to buy organic foods where we can avoid it due to the over-spraying and growing of vegetables and fruit with pesticides. We can't even eat alternative products to dairy and meat now without worrying about hydrogenated fats. It's all a mind field but hopefully, you'll be able to gain some valid insight into what to do and how to do it from the links shared below.
Prof. Eran Segal presented conclusions from the research on the TEDxRuppin stage and made us question common dietary beliefs.
Eran Segal is a computational biologist at the Weizmann Institute of Science. He works on developing quantitative models for all levels of gene regulation, including transcription, chromatin, and translation.
In 2007 Segal was awarded the Overton Prize by the International Society for Computational Biology. In 2011 he was made a professor at the Weizmann Institute of Science.
Segal claims there is no "One size fits all" diet, in the sense that people will respond differently to certain types of food. Through a study utilizing continuous glucose monitoring and food journals, Segal produced some evidence that the glucose response to specific foods differs significantly between people. He hypothesized that personalized food plans based on further research could be beneficial in reducing the occurrence of diabetes.
Later, he employed blood DNA testing, feces analysis (gut bacteria) to gather data which was analyzed with a machine learning method to create personalized diets that were expected to improve glucose responses after eating. This method was tested on a population size of 26, the results of the study supported his hypothesis, though required further testing. Source: Wikipedia
Some relevant research can be found at the links below:
Healthline: According to Nutritionists, These Are the 7 Ingredients Your Multivitamin Should Have HealthLine: What is a balanced diet? Better Health: Sources of Protein & Your protein needs Medical News Today: Top 15 sources of plant-based protein Medical News Today: Can fat be Good for you?
Unclear which diet to go for?
If you are still unclear as to what diet you should try, and still don't know where to start then you might want to try this one.
It's called the common sense diet:
Eat lots of fruit and vegetables daily but only consume 1200 per day for women and 1800 per day for men
Avoid processed food at all costs, if you need junk food make your own
Make all of your own food from scratch once a week if you don't have time daily
Make your food in batch loads on a Sunday and add to it during the week for variety
Drink at least three litres of water throughout the day, every day. Yes water is boring so add some lemon and ginger
Exercise, as in brisk walking (as a minimum) every day for 35 minutes minimum daily
Smile a lot and be positive
Get at least 6-8 hours sleep a night
Smile some more
Get a hobby or two which takes you away from the sofa and Netflix
Socialise with positive people
Spend quality time with your family
Limit your phone, tv and IPad use to 1-2 hours daily
If you follow this diet I can guarantee you will feel healthier and happier and you'll be thinner and more toned too. Give it six months before you say it doesn't work, then drop me an email and let me know why it didn't work for you.