DAILY NUTRITION NEEDS FOR A HEALTHY BODY

DAILY NUTRITION NEEDS FOR A HEALTHY BODY

1ST : LETS START OFF WITH PROTEIN!

PROTEIN is vital for a healthy functioning body. Protein provides building blocks for the body. Most times when we think of protein, we think of muscles because that's exactly right. Protein feeds muscles. But, when we go further into what contains muscle, every cell including skin and bone contain protein. 16% of an average human body is made up of protein. Hormones and other important substance are composed of protein. It is not used for fuel unless it is needed. Proteins are made up of amino acids which can be made up by the body or may need to come from foods. Luckily, the body can create amino acids for itself throughout the day. 

DAILY PROTEIN NEEDS(ON AVG.)

AVG. MALE - NEEDS 56-91 GRAMS OF PROTEIN

AVG. FEMALE - NEEDS 46-75 GRAMS OF PROTEIN

These numbers are estimations from an average persons scale. OF COURSE, if you are an athlete that is consistently healthy you will need a lot more protein than this.

2ND : LETS GO ONTO CARBOHYDRATES!

CARBOHYDRATES also play a big role in a healthy functioning body. Carbs fuel your body and make a huge impact on the central nervous system and brain. Carbs also protect from disease. Carbs account for 45-65% of the body's daily calories. Another fact, it matter what type of carbs you intake because some are better than others. For example, it is better to reach for whole grains, fiber-rich vegetables and fruits instead of refined grains and other products that have added sugar.

3RD AND MOST IMPORTANTLY : HYDRATION!

HYDRATION is a key factor in life. According to scientist, you can survive off of liquids longer than eating actual food. But, with a combination of PROTEIN, CARBOHYDRATES AND HYDRATION you will have a healthy and properly functioning body. When hydrating, you want to always have water on you at all times. Whenever you feel like you are parched or feeling tired drink water.  

-QUOTE OF THE DAY-

"LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD." - HIPPOCRATES

This basically means that food is what heals and fuels our bodies. We must have the proper nutrition to have a healthy body.

HOW-TO STAY HYDRATED

HOW-TO STAY HYDRATED...

FIRST THINGS FIRST! WATER/LIQUIDS!

One thing I have learned is that in order to be prepared you have to stay prepared from the jump. You always want to keep water on you at all times or at least be around an area that has a water fountain. For myself, you will always usually catch me with a gallon jug of water on me almost all the time. Luckily, here at Southern Utah University there are a lot of water fountains that allow me to get a sip here and there. Also, these water fountains have the bottle filler and a nozzle to fill up any type of water bottle or jug. Gatorade is also good for replenishing the water you lose when you sweat because it is filled with electrolytes. But, here I will show you simple steps to staying hydrated:

HOW-TO STAY HYDRATED IN THE HEAT

SECONDLY, EATING FOODS THAT CONTAIN LARGE AMOUNTS OF LIQUID!

There are lots of foods that contain large amounts of liquid. Watermelon is a great source of hydration because it is 93% water. There are other foods such as Salads, Greens, Berries, Tomatoes, Radishes, Cauliflower, Zucchini, Peppers, Acorn and Butternut Squashes. All of these foods are made up of more than 80% water. Having little snacks like these are always good to have in zip lock bags or in a cooler. Not to mention, they are extremely delicious and refreshing. 

LASTLY, STAY PREPARED AT ALL TIMES!

Being prepared is essential for any aspect in life. Hydration is a key aspect of life because if your body is not properly fueled then you will have troubles functioning properly. Here is a list to remind yourself daily of what to do and things to get ready the night before: 

PREPARE A BOTTLE/JUG OF WATER THE NIGHT BEFORE

I usually get a bottle/jug of water ready the night before I start my week. Then, I put it in the fridge to make sure it'll be cold the next day. 

PREPARE SNACKS SUCH AS WATERMELON/GREENS

As I mentioned earlier, there are many foods that you can eat and will help you hydrate. Packing snacks will not only help you hydrate but give you energy and refresh you throughout the day. 

THINK AHEAD, WHERE/WHAT WILL YOU BE DOING

Knowing where you will be going the next day is very important as well so you know what to pack. If you are going to be in an area that usually has lots of water for you to drink maybe you won't need to pack as much water. And vice versa, if where you are going has a lot of fruits or snacks maybe you won't need to pack as much. It's the little things that matter because they lead up to the bigger things. 

OVERALL! DRINK, DRINK, DRINK/EAT, EAT, EAT!

If you continually stay consistent with hydrating the right way, things will be easier and you will live a better and healthier life. A HEALTHY BODY is a STRONG BODY!

-QUOTE OF THE WEEK-

"OUR BODIES ARE OUR GARDENS AND OUR WILLS ARE OUR GARDENERS." - WILLIAM SHAKESPEARE

This quote means that if we are not willing to take care of our bodies then we are willing to let it die, short and simple.