Nutrition and Healthy Eating Habits

Major Food Groups:
- Fruits: Rich in vitamins, minerals, and fiber.
- Vegetables: Essential for vitamins, minerals, and antioxidants.
- Grains: Whole grains are a significant source of carbohydrates and fiber.
- Protein: Includes meat, fish, beans, nuts, and eggs; vital for muscle repair and growth.
- Dairy: Provides calcium and vitamin D; can include milk, yogurt, and cheese.

Hydration: Drink adequate water daily; supports digestion and nutrient absorption.
Portion Control: Be mindful of serving sizes to prevent overeating.
Limit Processed Foods: Reduce intake of high-sugar, high-fat, and high-sodium products.
Mindful Eating: Focus on eating without distractions, savoring each bite.

Definition: A diet that includes a variety of foods in the right proportions to provide necessary nutrients.
Composition:
- 50-60% carbohydrates
- 20-30% fats (healthy fats)
- 10-20% protein
Benefits: Supports overall health, reduces the risk of chronic diseases, and helps maintain a healthy weight.

Macronutrients:
- Carbohydrates: Main energy source.
- Proteins: Essential for tissue building and repair.
- Fats: Important for hormone production and nutrient absorption.
Micronutrients:
- Vitamins: Support various bodily functions; e.g., vitamin C for immunity.
- Minerals: Essential for bone health, nerve function, and hydration; e.g., calcium and potassium.

Importance: Enhances cardiovascular health, strengthens muscles, and aids in weight management.
Recommendations:
- At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly.
- Include strength training exercises at least twice per week.
Benefits: Improves mental health, boosts energy levels, and promotes better sleep quality.

Fruits provide essential vitamins, minerals, and dietary fiber, promoting health and digestion.
Vegetables are crucial for supplying vitamins, minerals, and antioxidants, contributing to overall wellness.
Whole grains are a vital source of carbohydrates and fiber, supporting energy levels and digestive health.
Protein sources include meat, fish, beans, nuts, and eggs, which are important for muscle repair and growth.
Dairy products, such as milk, yogurt, and cheese, offer calcium and vitamin D for strong bones and teeth.

Adequate hydration is essential for digestion and nutrient absorption; aim for enough water intake daily.
Practice portion control to avoid overeating and maintain a healthy weight.
Limit processed foods, particularly those high in sugar, fat, and sodium, to promote better health.
Engage in mindful eating by focusing on meals without distractions, enhancing enjoyment and satisfaction.

A balanced diet consists of a variety of foods in proper proportions to meet nutritional needs.
Recommended macronutrient composition includes 50-60% carbohydrates, 20-30% healthy fats, and 10-20% protein.
Benefits of a balanced diet encompass improved overall health, reduced chronic disease risk, and weight management support.

Macronutrients:
- Carbohydrates are the primary source of energy for the body.
- Proteins play a critical role in building and repairing body tissues.
- Fats are necessary for hormone production and the absorption of certain nutrients.
Micronutrients:
- Vitamins, such as vitamin C, support various bodily functions, including immune health.
- Minerals like calcium and potassium are vital for bone health, nerve function, and hydration balance.

Regular physical activity enhances cardiovascular health, strengthens muscles, and supports weight management efforts.
Recommendations include engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training at least twice a week.
Benefits of physical activity include improved mental health, increased energy levels, and better sleep quality.