Professional Documents
Culture Documents
Nutrition Weight Loss
Nutrition Weight Loss
Nutrition Weight Loss
Nutrition
H e a l t hy e at i n g i s n o t
of l i fe
Ever ything you eat breaks down into the tiniest nutrient
as performance.
neglect to eat enough dietar y fiber and fatty acids like caused by poor
nutrition, such as
omega-3, etc.
osteoporosis, anemia,
Poor nutrition combined with little physical activity,
etc.1
Good nutrition
2. Bring some diversity to your table. You should eat foods from
all the basic food groups.
Eating timestamps
Vegetables:
Eggplant Onions Salad greens
Zucchini Tomatoes
Arugula
Pumpkin Peppers Spinach
Sweet Cucumbers Green beans
potatoes
Radishes Artichokes
Potatoes
Celery root
Cabbage
Carrots
Jerusalem
Beets artichoke
Fruits
Berries (cherries, raspberries, Citrus fruits (orange,
blueberries, strawberries, lemon, grapefruit, etc.)
Apples Melon
Pears
Peaches
Pineapple
Persimmons
Feijoas
Protein-rich foods
Dairy products (yogurt, milk, Olive oil
etc.)
Beans Nuts
Seeds
Seeds
Mushrooms
Tofu
High-carb foods
Whole grain cereals Watermelon
crispbread
Veggies
Whole wheat pasta
Fruits and berries
Eating principles
The main eating principles for people to stay
in shape:
metabolic rate.
Your meal serving size will depend on many times you’ll decide
to eat a day and your required daily energy.
Cooking methods
Opt for steaming, boiling, baking, and roasting, as these are
considered to be the healthiest forms of cooking.
a healthy diet.
Water
Daily fluid intake is 30 ml per 1 kg of
body mass.
Soda
Packaged juice
Alcohol
Junk food
Then the diet ends and you are more than likely to go back to
‘before,’ in terms of food and weight. You seem to crave even
more afterward, right?
How do you feel about adopting healthy habits and starting the
journey to your healthy body weight without actually starving
yourself?
How to start
Being more physically active, going for a walk, doing
some home stretching, or maybe rope jumping.
It seems like it’s all about balance, right? And that includes
You should monitor your body weight and then step by step
Your age
Weight
Height
active.
Do this to improve your
eating patterns
We make choices every day. Some choices we are aware of, and
some - not so much. This includes eating choices.
Every day you have breakfast, then lunch and dinner. All the
things you decide to eat define your eating patterns.
DO EAT:
AVOID:
30% grains
40% vegetables
10% fruits
20% protein
A glass of dairy
veg is ok
equal to:
kiwifruit, etc.
2. Are nutrient-dense, which means they are not only good for
maintaining a healthy weight but also for preventing chronic
diseases, etc.
Just like with fruit, it’s not a good idea to overeat them.
Paint your days with
colorful foods for a truly
healthy diet
Broccoli isn’t the only healthy vegetable out there, just like
apples aren't the only healthy fruit.
Red.
Apples, beets, tomatoes, red cabbage, red bell peppers,
strawberries, radishes, red chili peppers, red onions,
cranberries, pomegranates, raspberries, watermelons,
blood oranges, red grapes, red grapefruits, etc.
Green.
Broccoli, spinach, avocados, limes, green apples, green
grapes, kiwis, green cabbage, lettuce, green onions,
zucchini, green bell peppers, Brussels sprouts, celery, leafy
greens, etc.
Orange and yellow.
Carrots, apricots, pineapples, pumpkins, corn, mangoes,
yellow bell peppers, bananas, sweet potatoes, papayas,
yellow pears, yellow apples, lemons, golden beets, yellow
tomatoes, yellow watermelon, golden kiwis.
Change your diet in a way that means you won’t starve yourself.
Find healthy food alternatives to your usual high-fat snacks
and meals, solid fats, sweetened drinks, etc.
Don’t get obsessed with the number of meals you eat. Aim for
your recommended calorie intake.
Ready to start?
1. Figure out ways you can add more physical activity to your
daily routine.