Smart eating is about the foods we consume and how they affect the body and overrall , through knowing the body you can nourish the body and keep the body healthy most through tracking of calories and watching body weight without obsession and feel truly energised
WHY CALORIES ALONE CAN NOT MEASURE THE BODY PERFOMANCE
A calorie measures energy but it doesnt measure nutrient quality and density . The body reacts differents to all nutrients activating hormones like insulin and leptin and overtime these influence fat storage , hunger , and how many calories you burn at rest .The over focusing on calories can leading to over eating of certein foods and under eating of particular foods leading to under nourishment of foods
FOOD AS INFORMATION NOT JUST FUEL
-Micronutrients (vitamins , minerals)are cofactors for biochemical reactions in the body
-Phytonutrients switches genes on or or off to combat inflammation
-Healthy fats regulates body temperature , builds the cell membranes and regulate hormones
-Proteins supplies amino acids for neurotransmitters and enzymes
Consumption of nutrient dense foods assist in giving the body nutrients and direction to either grow , repair and perform which is smart eating and selecting the right information package
THE SECRET LANGUAGE OF SMART EATING
1.NUTRIENT DENSITY OVER ENERGY DENSITY
Consumption of nutrient dense foods helps the body to perform at its best , nutrient dense foods provide the body with vitamins minerals and anti oxidants per calorie .the consumption of leafy green foods , berries , fish , eggs , beans and nuts provide the body the vitamins it needs , energy dense foods like processed foods provide the body with calories and nothing else . The prioritising of nutrient density into the body is more favorable for better body functionality
2.GLYCEMIC WHISPER
The rate at which the food ingested raises the blood sugar matters a lot .High glycemic foods (white bread, sweets cause high blood sugar , Low glycemic foods (whole grains and vegetables release glucose slowly keeping the energy levels steady and and reducing hunger . The pairing of carbs with protiens , fiber and fats slows nutrient absorption
- TIMING AND RHYTHEM
The large meals late night disrupt sleep and insulin sensitivity to avoid it eat big meals early so that they are able to be digested . Consumption of calories in the morning helps improve energy and digestion
4.SATIETY SIGNALS
Proteins , fiber and water volume in foods send satiety hormones to the brain .Processed foods are engineered to override these signals and they are high in salt , sugar and fat but are low in fiber .By high consumption of whole unprocessed foods you restore the body ability to to self regulate
PUTTING SMART EATING INTO PRACTICE
-Swap refined foods for whole foods -increase the consumption if whole foods which are high fiber containing foods
-Adding a hand full of berries to to morning meals and greens salads in the evening leads to an increase in phytonutrients
-Include protein in every meal this increase muscle mass and stabilizes blood sugar levels
-staying hydrated can reduce the rates of feeling hunger and low hydration leads to fatigue and hunger
-Cooking at home gives you control over ingredients and assists you to balance the nutrition levels
these habit improve metabolism , nutrition , mood and health