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you adopt a healthy and balanced lifestyle
support you in your nutrition and lifestyle choices
improve your overall health conditions
you with nutrition, training methods, and exercise routines
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create individual plans to fit your lifestyle
track your progress and make adjustments as necessary

Diet-How does it affect your health

To make the right food choices:

Your diet should deliver the nutrients your body needs to function properly
But you don't just provide these nutrients through the right foods... Timing also matters
Proteins & Carbs are most important before and after you exercise
The quality of a diet is classified mainly by its macronutrients* and micronutrients*

*Macronutrients- are those nutrients the body needs in large amounts I.E. proteins, carbohydrates, and fats

Proteins- Building & repairing tissue

Dietary Fat- Hormone production

Carbohydrates- Quick source of energy

*Micronutrients- nutrients the body needs in smaller quantity I.E. Vitamins & Minerals

How the wrong diet can hurt your health

The effects of a bad diet will creep up on you slowly eventually you will see your health deteriorate faster than normal.

Diseases directly linked to poor food choices:

Heart Disease is the nations #1 killer in men and woman
Diabetes can be avoided by a healthy lifestyle but a bad diet will increase your chance of getting it
High Blood Pressure can lead to heart attacks, strokes, heart failure, or kidney failure often caused by a build-up in your arteries
High Cholesterol If your blood contains too much LDL cholesterol (cholesterol carried by low-density lipoprotein), it's known as high cholesterol. When left untreated, high cholesterol can lead to many health problems, including heart attack or stroke.
Osteoporosis A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss, and an increased risk of fractures. Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women.

How to eat for longevity

Calories Explained:

Your body weight is dependent only on the difference between the number of calories you consume vs the number of calories you burned called calorie balance.

Calorie= form of energy measurement

When you eat food you consume the energy that is stored within the food.

Energy can be stored for later use in the muscles and liver as glycogen. It fills up quickly so the rest is stored as body fat.

Calorie Balance- there are 3 different states of calorie balance and you can only be in ONE state at a time...
Negative Calorie Balance- When you burn more calories than you consume.
Neutral Calorie Balance- When you break even then your weight remains stable.
Positive Calorie Balance- When extra calories are left over they are stored as fat

Body Weight & Health

Your calorie balance is the only determining factor of your long term body weight

How much you eat will determine how much you weigh.

Why you should control your calories?

You can eat only healthy foods
time your meals perfectly
and take the best supplements and still, gain weight if you don't control your calorie intake

Look at your weight to see if you are getting enough energy.

Low Body Weight & Health

If you don't supply your body with sufficient adequate calories your weight will decrease to a point that will affect your health (starvation)
Being underweight for too long will deprive your body of the building blocks and energy needed to maintain your immune system. These people are more proned to infections and diseases.
Calories are needed to maintain bone and muscle mass which will suffer.

High Body Weight & Health

Excess body fat impenges health..
A large amount of body fat weighs downs the body and wears downs knees and other joints more quickly .
Larger tissue masses also require more blood to be pumped through them which leads to high blood pressure and heart problems...
Body fats stores secretes hormones which negatively effects your health this usually happens because they raise bad LDL cholesterol levels and lower good HDL Cholesterol levels..

Being outside the healthy weight range doesn't always lead to terrible health because the effect of body weight on health is influenced by time.

How long you've been overweight effects how much long term damage will occur..
If you've been overweight for a year or a few months and plan on going back to being healthy then long term damage will be minimal or non-existent..
If you've been overweight all your life and don't plan on changing anything your health will definitely degiorating more faster then normal..
The primary role of your diet should be body weight optimization this means if you do nothing for your diet other than watering your weight and staying within a healthy weight range you will still enjoy benefits..
Adjust your calories that get you to a healthy weight eating less or moving more.

Weight Loss & Health

No matter how small the weight loss it's usually a health benefits instead of trying to lose large amount of pounds at once take babysteps and celebrate every pound less..

Prioritize long term progress over short term changes & weight

Its a lot better and beneficial to lose 10lbs in a year and keep it off then to lose 20lbs in a month only to gain it back in the next month..

FAD diets never work!

And your goal should always be strategical long term improvements one at a time.

The right food choices for a longer life:

We always have to look at the diet as a whole

Stick to 80%-90% of healthy foods and keep your calories in check then you can fill the rest of your diet with whatever you like..

The Fundamentals:

Get the majority of their protein from complete or complementary protein sources
Get the majority of their carbs from mostly whole grains, fruits, and vegetables
Get the majority of their fats from sources of (mono) unsaturated fats
Consume mostly foods high in vitamins and minerals

Quality Carb Sources:

High Carb Whole Grains

whole grain bread
whole grain pasta
whole grain cereal (no sugar)

High Carb Fruits

bananas
mangos
apples
oranges
pears

High Carb Legumes

beans
peas
lentils

Quality Fat Sources:

Sources of unsaturated fat

avacados
salmon
olives
olive oil
nuts
nut butters (not processed)
flaxseed
tuna
dark chocolate
sunflower seeds

Saturated but healthy fats:

whole eggs
high quality meat
full fat milk
chicken breast

Quality Protein Sources:

Dairy & Eggs

greek yogurt
cottage cheese
swiss cheese
eggs
milk
whey protein

High-protein Meat

lean cut steak
ground beef
pork chops
chicken breast
turkey breast

High-protein Seafood

tuna
halibut
salmon
tilapia

High-protein Canned Food

anchovies
corned beef
sardines
beans

High-protein Snacks

jerky
peanut butter
nuts

High-protein Vegetarian & Vegan

beans
leafy greens
chick peas
nuts & nut butters
tofu
chia seed

Other Sources:

regular/sweet potatoes
brown rice
quinoa
oatmeal
tortillas

Sources of Trans fats to limit or avoid:

pizza
hot dogs
hamburgers
any type of fast food
any type of fried food

How much protein, carbs., and fats?

The ratio between these 3 macronutrients in your diet is called the macro split depending on your goal you will need more of 1 macro than the other.

Protein:

For fitness folks 0.8-1gram per lb of body weight per day
For general health minimum amount 0.3 grams per lb of body weight per day.
0.5 grams per lb of bodyweight is a good value to shoot for.

Ideal daily fat intake:

0.3 grams per lb of fat-free mass per day
roughly 15 to 20% of daily calories
limit saturated fat intake
avoid artificial trans fats
favor monounsaturated and polyunsaturated fats

Carbohydrates:

There exists no minimum carb intake however, eating carbs does come with some benefits (when are right)

I recommend a minimum intake of around 0.3 grams of carbs per lb of body weight per day

If you want to build muscle make sure to get enough protein & carbs

Nutrient requirements that change as we age:

Calcium:

Hormonal changes after menopause can decrease calcium absorption while increasing the loss of calcium.
The general recommended daily intake for healthy adults is about 1,000mg of calcium a day, but as we get older this can increase to about 1,200mg especially after 50 make sure you eat enough healthy foods high in calcium.

Iron:

Vital in carrying oxygen to your cells.
Iron deficiencies are common, especially in women.
Woman are generally recommended to get around double the iron of men or about 18-20mg instead of only 8-10mg

Vitamin C:

Aids in the absorption of iron

If you supplement don't go crazy with supplementation

Water:

water is a vital part of your bodies detoxification systems
water is used to digest & shuttle nutrients into your cells
water is needed to keep your ears, nose, and throat moist
water keeps our joint cartilage lubricated and supple, which is vital for preserving joint health
brain cells require a delicate balance of water & other chemicals to function properly
dehydration will slow you down mentally & physically

How much water?

about 20% of your water intake comes from food like fruits & vegetables
let thirst be your guide
2.7 liters= 3/4ths of a gallon of water for women per day
3.7 liters= 1 gallon for men per day
add 1 liter of water per hour of exercise

What kind of water?

tap water can be contaminated with pollutants
plastic bottled water also contains chemicals from the plastic leaking into the water
filtered tap water is the best