Nutrition

Inactive people become more obesity when they take oily, sweet food etc where as children, teenagers and active people need some kind of nutritious food to build the stronger body healthier. Nutritional elements indicate the importance to a human being’s optimal performance. Knowing the proper food to eat before, during, and after a physical activity can help an people in achieving their desired performance. 

Nutritious meal consists of:

·         Vegetables: raw leafy, cooked or chopped

·         Fruits: medium apple, banana, or orange  chopped, cooked or fruit juice 

·         Bread, cereal, rice and pasta: slice of bread, cooked cereal, rice, or pasta

 ·         Meat, fish, dry beans, eggs

·         Milk, yoghurt and cheese

Fruits and vegetables will deliver several minerals into the body. Bananas bring potassium into a human’s body. When you have a nutritious meal it let you to have a good health with achievable target.

Try to avoid:

·         Adding fat or rich sauces to vegetables such as carrots glazed with butter

·         Adding sugar to fruit such as stewed apple

We should be eating lots of starchy foods every day. Starches and minerals fit into the area of complex carbohydrates. Some of them are rice, pasta, bread, cereals and potatoes. Try to choose wholegrain varieties whenever you can. Starchy foods should make you healthier. Starchy foods are a good foundation of energy and the main resource of nutrients in our diet which contain fibre, calcium, iron and B vitamins. The athlete's body is able to burn simple carbohydrates quickly. Examples of simple carbohydrates are sugars and electrolytes.

Oily fish is in omega 3 fatty acids and a good source of vitamins A and D while meat is a good source of iron, zinc, B vitamins (B12) and protein. Milk and dairy products such as cheese, yoghurt are great sources of protein and vitamins A, B12, D and calcium which help to keep our bones strong. The calcium in dairy food is easy for the body to absorb. Adults should have no more than 6g; average students should have about 9.5g of salt a day. This means we are eating nearly 60% more salt than we should.

Minerals are a group of compounds that allow for staying power in an athletic competition or to be active in life. Potassium is a common mineral associated with muscle cramping. A lack of potassium is the cause of muscle cramping during a sporting event or other action. To keep on healthy humans need to replace the liquid you lose by drinking pure water which is a natural gift. If the weather is hot or you are exercising, you will be losing even more water. In minimum humans need to drink approximately 2 or more liters of water every day to stop us gets dehydrated.  In hotter climates the body needs more than this. 

Minerals must be taken in at least six hours before the time of activity. Due to the complexity of minerals, they are not easily transported to the muscle cites most in need of replenishment. 

With these faces we can spend a healthier life with full of nutrition factors. During a sporting event, quick energy can be a vital factor in success. Prior to the hard actions, foods such as potatoes and pasta should be eaten. These are two of the highest sources of starch among all of the foods. Salt will lead to the preservation of excess water under the skin. Nutrition is the building blocks we must all start from to begin and make every effort to be the best that we can be. It is the fuel that runs our body system.

Dietary guidelines

·         Eat a variety of foods 

·         Balance the food you eat with the proper amount of physical activity

·         Maintain or improve your weight  according to the height

·         Choose a diet with plenty of grain products, vegetables, and fruits

·         Choose a diet low in fat, saturated fat and cholesterol

·         Choose a diet moderate in sugar

·         Choose a diet moderate in salt and sodium

·         Drink water as much as you can