1.The process of providing or obtaining the food necessary for health and growth.
Nutrition is an ever evolving field with constantly updated (and sometimes contradictory) studies and news. The subject can be daunting and confusing. Although nutrition is a science, which is known to be evolving, there are some nutrition basics that can help you be better equipped to sort through the latest research and advice. This is where I come in.
As a Nutrition Coach, my nutrition philosophy is simple. Nourish your body throughout the day. Choose nutrient dense foods. Be mindful of your choices. Move your body and exercise. With these daily nutrition components, you will begin to build a pathway to healthy eating, a healthier YOU.
My approach to nutrition is based on the following principles: Calories, Energy Output, and Behavior.
Energy Output. Refers to how much energy is expended when exercising. Perceived intensity varies with each individual. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after exercise. Intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes
Calories. Measure the amount of energy that is supplied by carbohydrates, fats, and proteins in food. The energy supplied by food is needed for vital body functions like growth, movement and thought. A weight gain results when the number of calories consumed is greater than the number of calories used. When the number of calories consumed is less than the number of calories used, there is weight loss. There is no weight change when calories consumed equals calories used. Each person’s energy balance is directly related to a combination of their behaviors, the environment, and genetics. Focus on whole grain, minimally processed foods, with little packaging and shift toward more plant-based foods. Foods such as vegetables, fruits, beans, nuts, and seeds are powerhouses to your body.
Be mindful of your choices and don’t take good nutrition for granted. Make time for meals and take a few extra minutes to be present and thankful. Savor the experience of your meal, not only what you eat, but how you eat. Enjoy dinner at a table with family or friends. Turn off the television and the computer. Also consider the impact of your food choices. Look for foods that are sustainably grown, produced and packaged.
Balanced nutrition. Nutrition by Laine will design your menu to provide balanced nutrition among the 3 key food groups that will empower you to eat throughout the day. Breakfast, lunch, afternoon snack, and dinner. This pattern of eating helps you to nourish yourself to accomplish tasks of daily life. Eating throughout the day also helps you to maintain energy balance. My plans along with your input will help you make sound choices in quality and quantity of food.
Food Groups That Fuel The Body
An important component of every cell in the body. Hair and nails are mostly made of protein. The body uses protein to build and repair tissues. In addition, protein is used to make hormones and other chemicals in the body. Protein is also an important building block of bones, muscles, cartilage, skin, and blood.
The main fuel used by the body during exercise is carbohydrates, which are stored in muscle as glycogen—a form of sugar. There are different kinds of carbohydrates—simple or refined, and unrefined. We focused our menu on complex carbohydrates, a macronutrient the body needs. While simple carbs cause a spike in blood sugar that quickly dissipates, foods rich in complex carbs provide sustained energy, are a good source of macro-nutrients and fiber.
Fruits and vegetables
The USDA recommends that half our daily food intake be from fruits and vegetables, which provide a good source of vitamins, fiber, and phytochemicals (antioxidants, antibacterial) and are generally low in calories, protein, and fat.