Why a good Nutrition is so important? Good nutrition is crucial because it provides your body with the essential nutrients it needs for energy, growth, and repair. It supports immune function, mental clarity, and overall health, helping to prevent chronic diseases and improve quality of life. And Here we're gona talk about the most essentials nutrients for your body and what they can do for you!! In this section on nutrition, you'll find helpful tools and resources to support your health goals. One of the key features is the calorie calculator, which lets you fill out a form to determine your daily calorie needs based on your personal objectives. Additionally, our nutrition calculator provides detailed information on the essential nutrients in any type of food. You'll also have access to a wide range of articles covering all the important topics related to nutrition. Feel free to explore and make the most of these resources! Your browser does not support the video tag. Fist of all, lets talk about macronutrients Macronutrients are the primary nutrients your body needs in large amounts to function properly and maintain overall health. These include carbohydrates, proteins, and fats. Each macronutrient plays a specific role in providing energy, supporting growth and repair, and aiding in various bodily functions. Let's break down each macronutrient and its importance: Carbohydrates: Functions: Carbohydrates are the body's main source of energy. They are broken down into glucose, which fuels cells and tissues, including the brain and muscles. Sources: Foods rich in carbohydrates include grains, fruits, vegetables, legumes, and dairy products. Importance: Carbohydrates provide quick and sustained energy, which is crucial for physical activity and overall daily functioning. Protein: Function: Proteins are essential for building, repairing, and maintaining tissues and organs. They also play a role in enzyme and hormone production and support the immune system. Sources: Protein-rich foods include meat, fish, eggs, dairy, legumes, nuts, and seeds. Importance: Proteins provide the building blocks (amino acids) necessary for muscle growth and repair, making them vital for athletes and those with physically demanding lifestyles. Fats: Function: Fats provide a concentrated source of energy and are important for absorbing fat-soluble vitamins (A, D, E, and K). They also play a role in hormone production and maintaining cell membranes. Sources: Healthy fats can be found in avocados, nuts, seeds, oils (such as olive oil), and fatty fish. Importance: Fats support brain function, protect organs, and provide insulation and padding. They also contribute to satiety, helping you feel full and satisfied after eating. Recommended macronutrients intake Carbohydrates: The recommended intake of carbohydrates can vary depending on a person's individual needs, including their age, sex, activity level, and health status. However, general dietary guidelines suggest that carbohydrates should make up about 45-65% of your total daily caloric intake. For an average adult consuming about 2,000 calories per day: 45-65% of calories from carbohydrates would translate to roughly 225-325 grams of carbohydrates per day. It is important to focus on getting your carbohydrates from nutrient-dense sources such as fruits, vegetables, whole grains, and legumes. These sources provide essential nutrients like fiber, vitamins, and minerals. If you have specific dietary needs, such as those with diabetes, you may require different carbohydrate intake levels or need to monitor your intake more closely. Consulting a healthcare provider or registered dietitian can help you determine the right amount and type of carbohydrates for your specific situation. Proteins: The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level. Generally, adults should aim to consume around 0.8 grams of protein per kilogram of body weight per day. For example, an adult weighing 70 kg should consume approximately 56 grams of protein daily. Individuals who engage in intense physical activity, such as athletes or those who are pregnant or breastfeeding, may require more protein. It's important to consult a healthcare professional to determine the appropriate protein intake for your specific needs. Fats: The recommended daily fat intake can vary depending on your age, sex, activity level, and overall health goals. Generally, dietary guidelines suggest that 20-35% of your daily calories should come from fats. Here's a breakdown: Total Fat: 20-35% of total daily calories. For a person consuming a 2,000 calorie diet, this would translate to 44-78 grams of fat per day. Saturated Fat: Limit saturated fat intake to less than 10% of your total daily calories. For a 2,000 calorie diet, this would be about 20 grams or less of saturated fat per day. Trans Fats: Minimize trans fats as much as possible as they are linked to an increased risk of heart disease and other health issues. Unsaturated Fats: Aim to consume more unsaturated fats, such as monounsaturated and polyunsaturated fats, as they can have positive health benefits. Sources include nuts, seeds, avocados, and fatty fish. Show more Complete the form to calculate your calorie needs and macronutrient breakdown. CALORIE & MACRONUTRIENT CALCULATOR What is your age? Next What is your gender? Select Gender Male Female Back Next What is your Weight? kg lbs Back Next What is your Height? cm ft Back Next What is your Activity Level? Select Activity Level Sedentary Lightly active Moderately active Very active Super active Back Next What is your Goal? Select Goal Lose Weight Maintain Weight Gain Weight Calculate Export to PDF Not so sure how it works? Click here! Meal Planner A meal planner is important because it ensures a balanced and nutritious diet, aiding in meeting dietary needs and health goals. It saves time by reducing daily decision-making and allowing for efficient grocery shopping and meal prep, while also managing the food budget by minimizing impulse purchases and food waste. Additionally, it alleviates the stress of deciding what to eat, making meal times more enjoyable, and promotes consistent eating habits crucial for maintaining a healthy lifestyle or achieving fitness goals. Overall, a meal planner streamlines meal preparation and consumption, leading to a more organized, healthy, and economical lifestyle. Check here the best diets for you: Lose Weight Gain Weight Vegan Diet Carnivore Diet Healthy Recipes Quinoa Salad Ingredients: Quinoa, cherry tomatoes, cucumber, olive oil, lemon juice, parsley. Instructions: Cook quinoa, mix ingredients, add dressing, and serve chilled. Rating: ★★★★☆ (20 votes) Comments User1: Delicious and healthy! User2: Easy to make! Grilled Chicken with Avocado Salsa Ingredients: Chicken breast, avocado, lime, red onion, cilantro, olive oil. Instructions: Grill chicken, prepare salsa with avocado, lime, and onions, and top the chicken with salsa. Rating: ★★★★★ (35 votes) Comments User1: My go-to meal for a healthy dinner! User2: The avocado salsa is amazing! Vegan Buddha Bowl Ingredients: Brown rice, chickpeas, roasted sweet potatoes, avocado, tahini sauce. Instructions: Cook rice, roast sweet potatoes, assemble bowl with ingredients, and drizzle with tahini sauce. Rating: ★★★★☆ (25 votes) Comments User1: A balanced and flavorful meal! User2: I love the combination of ingredients. Overnight Oats Ingredients: Rolled oats, almond milk, chia seeds, honey, berries. Instructions: Mix oats, almond milk, and chia seeds, refrigerate overnight, top with honey and berries. Rating: ★★★★★ (40 votes) Comments User1: Perfect for a quick breakfast! User2: Love the creaminess of the oats. Green Smoothie Ingredients: Spinach, banana, almond milk, flax seeds, honey. Instructions: Blend spinach, banana, almond milk, flax seeds, and honey until smooth. Rating: ★★★★☆ (30 votes) Comments User1: A refreshing and nutritious start to the day! User2: Surprisingly tasty for a green smoothie! Not so sure how it works? Click here! Calcule your Nutrition: Food Item 1: Calculate Nutrition Facts Calories 0 Total Fat 0g Proteins 0g Total Carbohydrates 0g Fiber 0g Sugars 0g Sodium 0mg Cholesterol 0mg Powered By Scan a Barcode to Get Nutrition Facts Discover the power of instant information with our Scan a Barcode to Get Nutrition Facts feature! Simply scan the barcode of any food item, and unlock detailed nutritional insights right at your fingertips. Whether you're tracking macros, planning meals, or making healthier choices, this tool makes it easier than ever to stay informed and in control of your diet. Start scanning today and take a step closer to your health and fitness goals! SCAN Scanning... Please wait... × You can manually input the food here. Warning: It is important to consult with a nutritionist or healthcare professional before starting any new diet or exercise program! We use cookies Muscles & Balance uses cookies to improve your experience, remember your preferences, and provide personalized content. Accept Decline
Quinoa Salad Ingredients: Quinoa, cherry tomatoes, cucumber, olive oil, lemon juice, parsley. Instructions: Cook quinoa, mix ingredients, add dressing, and serve chilled. Rating: ★★★★☆ (20 votes) Comments User1: Delicious and healthy! User2: Easy to make!
Grilled Chicken with Avocado Salsa Ingredients: Chicken breast, avocado, lime, red onion, cilantro, olive oil. Instructions: Grill chicken, prepare salsa with avocado, lime, and onions, and top the chicken with salsa. Rating: ★★★★★ (35 votes) Comments User1: My go-to meal for a healthy dinner! User2: The avocado salsa is amazing!
Vegan Buddha Bowl Ingredients: Brown rice, chickpeas, roasted sweet potatoes, avocado, tahini sauce. Instructions: Cook rice, roast sweet potatoes, assemble bowl with ingredients, and drizzle with tahini sauce. Rating: ★★★★☆ (25 votes) Comments User1: A balanced and flavorful meal! User2: I love the combination of ingredients.
Overnight Oats Ingredients: Rolled oats, almond milk, chia seeds, honey, berries. Instructions: Mix oats, almond milk, and chia seeds, refrigerate overnight, top with honey and berries. Rating: ★★★★★ (40 votes) Comments User1: Perfect for a quick breakfast! User2: Love the creaminess of the oats.
Green Smoothie Ingredients: Spinach, banana, almond milk, flax seeds, honey. Instructions: Blend spinach, banana, almond milk, flax seeds, and honey until smooth. Rating: ★★★★☆ (30 votes) Comments User1: A refreshing and nutritious start to the day! User2: Surprisingly tasty for a green smoothie!