What does my body need for optimal health?

PiscesMan123

Soooooo…1st things 1st and that was what does a portion look like followed by how many calories does it have. Now that I have that managed I am looking for the answer to what does my body really need everyday for optimal health? Vitamins? Minerals? Macro/Micro Nutrients (if that really is a thing?) Can I get what I need out of food only? Weigh-in please (pun intended).

psuLemon

Honestly, a variety of whole foods, being in a good weight range and exercise (combo of cardio and resistance training) will provide the biggest impact for good health. Incorporating things that are high in omega 3s (fish, flax seed), adequate fiber (25-35g) and adequate protein (1.5-2.2g/kg) will all help.

You don't need any vitamins, but can take a multivitamin just in case.

quiksylver296

PiscesMan123 wrote: »

Soooooo…1st things 1st and that was what does a portion look like - a portion looks like the amount you put on your platefollowed by how many calories does it have you won't know how many calories it has unless you weigh it on a food scale. Now that I have that managed I am looking for the answer to what does my body really need everyday for optimal health? We know nothing about you. How could we even guess? Vitamins? Minerals? Macro/Micro Nutrients (if that really is a thing?) Macronutrients are carbohydrates, dietary fat, and protein. Micros are vitamins and minerals.Can I get what I need out of food only? Maybe. If you plan really well. Weigh-in please (pun intended).

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

amusedmonkey

Here are the things I personally focus on:

1. Proper nutrition (which includes eating enough calories). Most people are able to get most nutrients from food without much effort, just make sure you get enough protein and eat enough vegetables. More fatty fish is also great for a better omega 3: omega 6 ratio. In general, not need to micromanage this, as long as you eat a variety of foods and aren't losing weight too fast you'll be fine.
2. Fitness. Strength is great for muscles and bones, aerobic activity is great for the heart and lungs. There are other types of fitness that are useful as well, such as balance, agility, and endurance.
3. Mental health is not to be ignored. Stress reduction is important.
4. Social connections to keep the brain sharp and to have a support network.
5. A system of sustainable habits, so you don't end up yoyoing.

girlwithcurls2

amusedmonkey wrote: »

Here are the things I personally focus on:

1. Proper nutrition (which includes eating enough calories). Most people are able to get most nutrients from food without much effort, just make sure you get enough protein and eat enough vegetables. More fatty fish is also great for a better omega 3: omega 6 ratio. In general, not need to micromanage this, as long as you eat a variety of foods and aren't losing weight too fast you'll be fine.
2. Fitness. Strength is great for muscles and bones, aerobic activity is great for the heart and lungs. There are other types of fitness that are useful as well, such as balance, agility, and endurance.
3. Mental health is not to be ignored. Stress reduction is important.
4. Social connections to keep the brain sharp and to have a support network.
5. A system of sustainable habits, so you don't end up yoyoing.

I like this. 3, 4, and 5 get overlooked and underrated.
Wise words.

zeejane03

The BlueZones have the highest rates of healthy centenarians. Some things they have in common is a diet rich in plant foods (micro-nutrients), and then being active. That doesn't mean going to a gym everyday, but things like walking, doing physical activities (gardening, hands-on house work etc). They also have several non-food commonalities, that most likely have a beneficial impact as well-

https://www.bluezones.com/2016/11/power-9/

cwolfman13

I pretty much just focus on good nutrition...lots of whole foods, lean meats, lots of veg, oats, legumes, lentils, etc. That, along with regular exercise. I do take a multi vitamin to cover my bases as well as Omega 3 supplement though I do eat salmon and/or tuna a few days per week.