Proper Nutrition – the First Rule to Losing Weight and Keeping it off Permanently

nutrientsThe first important rule to achieving weight loss is a proper diet.  You need to eat right. So what is nutrition exactly? I love the definition from “Nutrition is nourishment or energy that is obtained from food consumed or the process of consuming the proper amount of nourishment and energy”. Pay particular attention to the phrase proper amount of nourishment and energy”.

Nutrition comprises three types of nutrients: micronutrients, macronutrients, and phytonutrients.

Micronutrients are the vitamins and minerals your body needs to maintain good health. Macronutrients are what the body needs for energy.  These include carbohydrates, fats, and proteins. Phytonutrients come from plant based foods.  Your body needs the right amounts and combination of these nutrients to remain healthy.

Most importantly, apart from eating the right amounts of nutrients, processed foods should be eliminated from our diets.  So what are processed foods?  Processed foods are packaged in boxes, bags or cans.  They contain an extensive list of ingredients including additives, preservatives, sugars and processed oils, like soybean, or safflower oils.  If you have any packaged foods in your kitchen just take a look at the ingredients listed. A lot of them I am sure you are unable to pronounce.

During my weight loss plan, I cut down on the amount of processed foods I ate, and increased my intake of nutrients.  Here’s a list of what I cut out from my diet:

  • Soda
  • Sugar
  • Milk
  • Sausage
  • Juices
  • Unhealthy snacks
  • Canned products

Here’s what I included or increased:

  • Fruits (bananas, grapes, watermelon, pawpaw)
  • Vegetables (kale, imported and local spinach, cucumbers, red cabbage)
  • Water, including coconut water
  • Nuts (almonds, pistachio)
  • Frozen peas (to replace canned)
  • Beans (white and black beans)
  • Grains (oats, flaxseed)
  • Tea



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