Definition of health and nutrition

What you eat has a big impact on your health, energy, your mood, your health and your overall quality of life. On this page you will find plenty of recipes that will help you to eat healthy every day, but before you start on your diet plan, it is a good idea to know a little bit about what a health and nutrition is.

Macro-and micronutrients

A healthy diet consists of some essential elements, which are essential for the body's needs. These can be divided into two groups: macronutrients and micronutrients. Macro nutrients are protein, carbohydrate and fat, and the largest component of a healthy nutrition. They are the ones which the body transforms into energy, and which are important in order to make your body stronger. Micronutrients are vitamins, minerals and phytochemicals, and they are the ones, which helps the body to function optimally. Lack of these can weaken the body and its immune system, and therefore it is important for your health to get the right amount of micronutrients.

Macro Nutrients

Proteins are vital substances. You can denote the proteins as your body the building blocks because, among other things. your muscles, bones and skin is built up of proteins. Protein is an important part of your diet, as it caters to more than fat and carbohydrate, and since the body uses more energy to digest and absorb it. in addition, the protein is particularly important for your diet if you're on a diet, since for the first restricts the body's loss of muscles during the cure. Secondly, the loss of proteins during a diet to reduce the metabolism so much that you very easy take on again.
Foods containing protein: beans, lentils, nuts, fish, meat, etc.


Carbohydrates

Carbohydrates are important for the body's energy metabolism, and shall ensure that the body absorbs and uses the content of fats and proteins. There are simple and complex carbohydrates:

The simple carbohydrates are Monosaccharides and disaccharides. These are also known as fast or empty carbohydrates, because they break down quickly in the body and can easily be translated into energy, and the body is not when to take advantage of them. foods containing simple carbohydrates: Sugar, honey, white bread, etc.
The complex carbohydrates are called polysaccharides. They are the ones which the body must first transform before they can be transformed into energy, which is to say that it takes longer to break down, and therefore caters to more. In other words, it is the complex carbohydrates which should be given preference in your daily nutrition. Foods containing complex carbohydrates: vegetables, rice, grains, cereals, potatoes, pasta, etc.
Fat

Many people believe that we should cut down on the fat, if you want to lose weight, but that is not entirely true. The body need fats. First of all, it is fat an important energy source for the body. It is stored in the body's fatty tissue, for example, as an energy reserve for for example, if you get sick. In addition, it seems that heat-insulating and protects body organs. But it is important to choose the healthy fats instead of the unhealthy. We therefore share fat substances up into two groups:

Saturated fat is, as a general rule, animal fat, and fat in solid form. Saturated fat is believed to increase blood levels of cholesterol, and thus increases the risk of cardiovascular disease. Foods containing saturated fat: fatty dairy products, cheese, fatty meats, butter, some types of margarine, etc.
Unsaturated fats found in two shapes: monounsaturated and polyunsaturated fats. They believed both to lower blood levels of cholesterol, and therefore, they are far preferable to saturated fatty acids. Foods containing unsaturated fat: canola, and olive oil, nuts, avocado, vegetable oils, oily fish, poultry, etc.
Micro-Nutrients

Vitamins are necessary for the absorption and utilization of nutrients that the body absorbs. We need all the vitamins – that's why it's so important to have a balanced diet.
Minerals are equally necessary for the body such as vitamins. The minerals often helps the vitamins to function optimally, or also they function as building blocks — for example, in the body's bones. The ten most important minerals for the body are calcium, iodine, iron, magnesium, phosphorus, copper, potassium, sodium, selenium, chromium, zinc.
Phytochemicals are active substances of plants. They are believed to promote the body's detoxification processes, strengthen the immune system, affect cholesterol production, lower blood pressure, inhibiting bacteria and fight viruses.
Health and nutrition in brief

It is important that your diet consists of copious amounts of both protein, carbohydrate and fat
Make sure you choose complex carbohydrates as opposed to simple carbs
Eat unsaturated fats rather than saturated fats
Make sure to get all your vitamins and minerals – complement, where appropriate, your diet with vitamin tablets
Eat varied for maximum health