F4F#34 - What foods should I eat?

April 17, 2015

Food, Food & more FOOD.
 
CREDIT
 
 
 
Hi everyone. I am so sorry that I haven't posted since Sunday. I have been very busy, but I'm back!
 
Today I thought doing a post on good eating basics would be good informative on for the Fit4Friday series.
 
You need food to provide your body with energy, this energy comes in the form of calories, also combined with specific nutrients. You need -
 
Carbohydrates - These release instant energy, therefore have a positive short term effect.
 
Fats - [saturated & unsaturated] - This stores you some long term energy.
 
Fibre - Ensuring you are efficiently cleaning out your body, getting your bowels moving.
 
Vitamins - They come in so many different forms and do many good jobs all over the body.
 
Protein - This helps towards forming muscle and also to repair body tissue.
 
Minerals - These work to help regulate your metabolism.
 
AVOID -
Processed foods, fast food (McDonalds etc), high sugar foods, high salt foods and high saturated fat foods.
 
Calorie counting.
According to Web MD, these are the figures for daily calorie intake (depending on gender, age and how active you are) -
 
GenderAge (years)SedentarybModerately ActivecActived
Child2-31,0001,000-1,4001,000-1,400
Female4-8
9-13
14-18
19-30
31-50
51+		1,200
1,600
1,800
2,000
1,800
1,600		1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800		1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male4-8
9-13
14-18
19-30
31-50
51+		1,400
1,800
2,200
2,400
2,200
2,000		1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400		1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
SEE HERE - LINK
 
You have to remember that even if the food you are eating is healthy, if you are eating too much of it you can still put on weight.
 
 Your portion size is key -
 
NHS
A great website to look at for portion size guidelines is - BUPA
 
Make sure that during your day you are hydrating. Drinking your water is so important as water makes up around 2/3 the weight of a healthy body. Try to avoid drinking carbonated/fizzy/soda drinks.
 
I hope that you've found this post to be informative in some way!
Have a lovely weekend!
Love, Eve
xx
 

Sources of information -'The fitness book' (DK.COM) , NHS, BUPA & WEB MD


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