Hi everyone, today I want to talk about nutrition. And here I want to narrow it down to one category. And that is: Young Adults. I decided to work on this blog post mainly as an inspiration from my school’s Service Learning Project about nutrition. And as I was doing some research I decided: Why not share this with you all? So let’s get to it shall we? 🙂
Why Good Nutrition?
Adequate nutrition is essential for young adults in growth and development. And eating healthy is not just a diet, but it is a habit that will grow with us as we age throughout our life aka a lifestyle. Even small changes in the decisions we make in our eating and drinking habits can impact us greatly on our health, the way we feel, and look not only now, or short term, but for the rest of our lives. In addition, the reason I narrowed this blog post to this young adults category is because as we age, we might need to tweak our diets and lifestyle a little bit depending on our level of health conditions, hereditary influences and etc. I also often hear people say: It is natural for us to feel old as we age, get body aches, reduction in memory, and level of activeness, you name it. However, I want to emphasize that this is not the case, because it all starts now! The very moment when we are young, growing, beautiful, and full of life. The more we take care of ourselves by providing our body with aqueduct amounts of nutrition the more healthier you will be as you age. Should I even say age? We should all feel young even in our 50s, 60s, perhaps even 100s! Rescue yourself with nutrition and keep on reading! 🙂
Your Must-Have Macros
What are macros? Macros are short for macro-nutrients. Macro-nutrients are the most basic amounts of nutrients we need in relatively large amounts in a human diet. Here are the main sources of macros:
- Healthy Fats
The main preferred source of energy our body uses to fuel our brain and muscles. This is where we get most of our vitamins, minerals, fiber, antioxidants, and phytochemicals. However, when making a decision in what carbs to eat, there are two types:
- Complex carbs:
e.g. Starchy: Whole grain and potatoes.
Dietary fiber: Insoluble: Whole wheat, wheat bran, fruits and veggies.
Soluble: Beans, legmes, veggies, chia seeds, and oatmeal.
- Simple carbs:
e.g. Refined grains, and sugars.
The difference between the whole grain and reined is that whole grains contain the entire grain kernel full of nutritional values and fiber for happy bowel movement. 🙂 And refined grains are processed grains where all the nutrients and fiber are striped off, not only will you get empty nutrition, you will not be getting any happy bowel movements. Oh no! 🙁 Now, to explain what complex and simple carbs are: The reason it is named, complex is because it takes longer for our body to breakdown which results in providing us a long lasting and steady amount of energy to our bodies. Whereas, simple is the opposite, providing us only a brief moment of instant boost of energy, which is why people experience “sugar crashes” and food cravings. Therefore, eat whole grains and simple carbs. Don’t eat foods that are empty in nutrients and unsustainable energy valued foods! Remember, we eat to energize and power up our bodies for daily activities and growth, don’t let it go to waste. (Although, I eat really just because… food makes me happy! :D) So channel up your body with the all mighty carbs. <3
Now these amazing proteins are going to be the foundations of strong, healthy bones, muscle, cartilage, skin, and blood production. Proteins are also crucial in production of enzymes and hormones for neural and physiological growth, and vitamins. Consuming an adequate amount of protein not only help stabilize our blood sugar levels, provide feeling of satiety, it also makes us feel much more alert. Today, there are also different types of protein that we can eat in according to our dietary preferences, belief, or religion other than meat sources of protein, there’s also plant based protein. Whichever type is fine, however when going on a plant-based protein diet, it is important to know how to eat them correctly in order to get all your protein sources covered.
✓ Lean beef and pork
✓ Fish and seafood
Ahhh, finally, fats. Not to mention, it is healthy fats that i am talking about! Whether you feel negatively about fats in general or not, my point here is that we don’t need to be scared of fats and should definitely include them into our diets as long as we are making the right decisions when choosing our fat sources. Healthy fats like monounsaturated, polyunsaturated, and omega-3 fatty acids provides us a huge amount of energy and essential fatty acids which helps us keep our skin healthy and glowing, help absorb fat soluble vitamins such as A, D, E, and K. Healthy fats is also a key ingredient for some major brain power! 😀
✓ Nuts and seeds
✓ Flax seeds
✓ Tofu, soy bean
- Omega-3 fatty acids
✓ Fish: Salmon, tuna, mackerel, sardines, herring
Some bad sources of fats however, such as trans fats, saturated fats, and hydrogenated fats because these fats can raise cholesterol levels and cause cardiovascular heart problems. Such fats can be found in processed foods like junk food, fast food, beef and pork (not lean ones), chicken fat, butter, high-fat dairy, and sugary desserts like cookies and ice cream. (However, I have some delicious healthy recipes which I will include the links here in the next few weeks)
So now that we know what nutrients we must have to keep us pumping and lively. I also have some geeky grocery shopping tips to share with you all.
Goal #1: Plate yourself a life saving meal everyday!
“Channel your inner Feibulous Super Hero!”