Nutrition Facts & Weight Loss Tips

Nutrition Facts & Weight Loss Tips

Beautiful woman teeth eating red pepperLife can be hectic, and sometimes it’s hard to take the time to make healthy food choices.  But making wise food choices (along with regular physical activity) can offer big benefits, now and in the future. Some of Healthy Eating Benefits include:

  • Proper nutrition promotes the optimal growth and development of children.
  • Healthy eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and dental caries
  • Healthy eating helps prevent high cholesterol and high blood pressure and helps reduce the risk of developing chronic diseases such as cardiovascular disease, cancer, and diabetes.

There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water:


Most people view carbohydrates as “evil” foods. Found in breads, pastas, cereals, and almost everything sweet, carbohydrates receive a bad reputation for causing weight gain. In reality, carbohydrates provide energy your body needs to help you function throughout the day. They are the fuel that keeps your body moving, similar to the way gas functions for a car.


For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health.


Dietary minerals (also known as mineral nutrients) are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. Minerals in order of abundance in the human body include the seven major minerals calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium.


Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue, and can also serve as a fuel source. They’re a nutrient needed by the human body for growth and maintenance. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and vegetable protein sources.


Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods. There are 13 vitamins which all interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. Keep in mind that there is no value in consuming extra vitamins, above what is necessary.

Bonus #1: Fiber

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity. It helps reduce the chance of gastrointestinal problems.

Bonus #2: Grains

Make sure at least half of your grain choices are whole grain. Examples of grain foods are   cereals, breads, crackers, and pasta. Check the list of ingredients. Look for grain foods that list “whole” or “whole grain” as the first ingredient, such as whole wheat flour in bread.

Weight Loss Tips


Drinks Lots of Water

Eat every few hours – You don’t need to eat a full meal every 2-3 hours but you do need to have many meals and snacks every day. Not just any snacks! Read on…

Eat complete meals – Include few grams of proteins each time you eat. You must eat food that comes from an animal almost every time you eat. If not, make the change. If you’re a vegetarian, this still applies. You need complete protein and need to find both animal and non-animal ones.

Eat vegetables – In addition to complete protein intake, You need to eat some vegetables every time you eat, too. You can put a piece of fruit here and there as well. Just don’t skip the vegetables.

Healthy fats – There are 3 types of fat: saturated, monounsaturated, and polyunsaturated.
Many say that eating fat makes you fat. Well, eating all three kinds of fat in a healthy  balance can dramatically improve your health, and even help you lose fat.

Focus on whole foods – Most of your dietary intake should come from whole foods. Most of the time, you’ll do best with whole, unprocessed foods.

Organize your food preparation – The hardest part about eating well is making sure you consistently have prepared food. You might know what to eat, but if isn’t available, you will find yourself in trouble when it’s time for a meal.

Weight Loss Tips Summary

We at MeltdownChallenge know that there are many nutrition problems in US. Did you know that  most U.S. youth:

  • Do not meet the recommendations for eating 2 and a half cups to 6 and a half cups of fruits and vegetables each day
  • Do not eat the minimum recommended amounts of whole grains (2–3 ounces daily)
  • Eat more than the recommended maximum daily intake of sodium (2,000 mg daily)
  • Empty calories from added sugars and solid fats contribute to 40 percent of daily calories for children and adolescents aged 2–18 years, affecting the overall quality of their diets.
  • Adolescents drink more full-calorie soda than milk!

Don’t just sit and think that great bodies come by accident. Start changing your lifestyle by asking someone that needs a start too for a MeltdownChallenge.

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