Build a Strong Foundation
It's important to start with the basics! We need to look at how what we eat every day fits into our basic caloric needs and how nutritious our meals are.
Macro and Micronutrients
Carbohydrates are the sugars, starch, and cellulose (fiber) found in plants and animals. Proteins are found in animals and to a lesser extent, plants. Fats are also found in animals and plants.
Some amino acids and fats are essential and must be consumed from foods since they cannot be made in the body. Vitamins and minerals are also found in animals and plants. As you can see, it is important to consume a wide variety of foods in sufficient quantities to ensure your nutrient needs are met.
Evaluate the Quality of Your Current Diet
You can use a nutrition calculator to evaluate your current caloric intake such as MyFitnessPal, Lose It, and Happy Forks. You can then go to the U.S. Department of Agriculture's website and take their "MyPlate Quiz" to determine if you are consuming enough of each of the five food groups: fruits, vegetables, grains, protein, and dairy every day. The Department's "Start Simple" app can then be used to help build healthier eating habits. Alternatively, their "MyPlate Plan " is great to use to determine daily amounts to consume from each food group based on your age, sex, height current weight, and weight maintenance goals.
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