Nutrition is the process by which the body takes in and uses food for growth, maintenance and energy production. It always involves ingestion, digestion, absorption and metabolism of foods we eat.
Keto diet (ketogenic diet) is the diet in which there is a low-carbohydrate and high-fat eating plan designed to induce ketosis (this is a metabolic state where the body primarily burns fats for energy instead of carbohydrates).
Benefits of a healthy diet
It helps in maintenance of a healthy weight and reduce the risks of obesity and its related conditions.
It provides essential nutrients like vitamins, minerals and antioxidants such as which are crucial for optimal body function.
It reduces the risk of chronic diseases such as heart disease, diabetes and certain cancers.
A well-balanced diet contributes to a strong immune system.
Adequate calcium and vitamin D intake supports bone health.
It helps to sustain consistent energy levels throughout the day.
Key nutrients for a balanced diet
Proteins – crucial in body growth and development, tissue repair and immune function.
Carbohydrates – it is the main source of energy in the body.
Fats – helps in provision of energy and support nutrients absorption
Fiber – helps in constipation and maintain a healthy weight and support heart health. Found in fruits, vegetables, whole grains and legumes.
Vitamins – immune boost system and disease
Water – it is crucial for various bodily functions, including digestion, nutrient transport and temperature regulation.
Vitamin D – helps in strong bone formation
Iron – aids in production of red blood cells
Minerals – necessary for bone formation and maintenance.
Keto diet for beginners
High fat intake
Low carbohydrate intake
Always hydration status is important
Moderate protein intake
Increase exercise
Keto-friendly recipes
Here are some of the keto-friendly recipes;
Keto green smoothie eg spinach or kale, avocado, coconut milk, chia seeds.
Avocado and bacon stuffed eggs
Cauliflower fried rice
Chicken alfredo spaghetti squash
Keto beef stroganoff
Grilled chicken Caesar salad
Health risks of an unhealthy diet
Unhealthy diet is the risk factor of the most chronic diseases such as diabetes, cancer, cardiovascular disease and other conditions linked to obesity.
Meal prepping for a healthy lifestyle
This is an important strategy in a healthy lifestyle. It includes;
Storage is more important in meal prepping as it gives you option of what to buy in bulk or not
Consider specific meals or foods for different days of the week
Essentially collect the healthy recipes for better food preparation
Make the grocery list of items needed
Cooking in batches where you cook one big meal and eat throughout the week
Importance of hydration
Temperature regulation in the body
Acts as joint lubricants
It aids in digestion
Vital in cardiovascular system as it helps in blood circulation
Prevents dehydration
Vegan and vegetarian nutrition
It is important for them to consider essential nutrients from plant-based sources. Never try animal-based sources.
Supplement and their role in nutrition
Multivitamins – it helps in filling of the nutritional gap
Vitamin D – mainly in older adults, it helps to reduce risk of osteoporosis
Iron supplements – it helps in hemoglobin production
Folic acid – helps in DNA synthesis and growth
Probiotics – found in fermented foods or tak
en as a supplement. They promote balance of beneficial
Emphasizing the importance of ingestion, digestion, absorption, and metabolism, you provide a comprehensive overview of the essential stages involved in the nutritional process.
Great diet to try