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CRUCIAL NUTRIENTS: A Healthy Diet with Quality Calories

Updated: Mar 12, 2022

When it comes to maximizing your body's output, look at what you are putting in your mouth. Food is our body's fuel source like gasoline is to a car. You would not put junky gas into your car, so why submit your body to empty calories with poor nutritional value? When it comes to fueling your body, there are three essential macronutrients that you need.


Carbohydrates serve as the body's main energy source. They help fend off fatigue in prolonged exercise and provide fuel for the multiple metabolic functions including normal brain functions. In addition to metabolic functions, #carbs help play a role in satiety, providing flavor and sweet tastes to foods. Dark leafy greens, sweet #potatoes, and quinoa are some great options.


The next source of fuel is fat. Fat plays an integral role in bodily functions ranging from vitamin absorption, insulating, and protecting vital organs to being a readily available source of stored energy in times of caloric deprivation. Fat comes in many different forms, but it is good fats such as monounsaturated fat, polyunsaturated fat, Omega-3, Omega-6, and Omega-9 fatty acids that are critical for consumption. Fatty fish like salmon, sardines, rainbow trout, and tuna are great sources. #Vegetable oils such as canola oil, corn oil, #safflower, and peanut oil are great sources of monounsaturated, polyunsaturated, and omega-6 fatty acids. Avocados and tree buts are great sources of monounsaturated, polyunsaturated, and omega-6 fatty acids.


The last source of fuel that your body uses is protein. Protein is your body's last resort for fuel when you have depleted all of your #carbohydrates and your fat stores. This will only happen in situations of energy deprivation. Protein serves as the transportation mechanism for iron, vitamins and minerals, fats, and oxygen within your body. Protein can be consumed in many different forms, from eating lean cuts of meat, fish, poultry, eggs, yogurt, lentils, and kidney beans.


When it comes to these crucial nutrients, you need to have the appropriate portions of each. Consumption of fat needs to be 20-30 percent of your total #calories, 45-65 percent of calories should come from carbohydrates and 10-35 percent of your calories should come from protein.


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