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If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better.,A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs.,Why Should You Eat Healthy?,Eating healthy can drastically reduce your chances of developing heart disease and cancer, the world's leading killers.

In contrast, if you are trying to gain weight and increase muscle mass, then you need to eat more than your body burns.,While calorie counting isn't always necessary, total calorie intake still plays a key role in weight control and health.,Calories and Energy Balance Explained,If you want to lose weight, you must create some form of calorie deficit.,If you put in more calories than you burn, you will store them as new muscle or body fat. If you consume fewer calories than you burn every day, you will lose weight.

Understanding Macronutrients,The three macronutrients are carbohydrates (carbs), fats and protein.

4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu.,Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.,Carbs,Fats,9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.,Understanding Macronutrients,Protein

Micronutrients are important vitamins and minerals that you require in smaller doses.,Understanding Micronutrients

Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function.,Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction.,Iron:,Magnesium,Understanding Micronutrients,Potassium,This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves.

You should aim to consume whole foods at least 80-90% of the time.,Eating Whole Foods is Important

In contrast, many processed foods have little nutritional value and are often referred to as “empty” calories. Eating them in large amounts is linked to obesity and other diseases.,The term “whole foods” generally describes natural, unprocessed foods containing only one ingredient.,Eating Whole Foods is Important,Whole foods tend to be nutrient-dense and have a lower energy density. This means that they have fewer calories and more nutrients per serving than processed foods.

Why Portion Control is Important,Your calorie intake is a key factor in weight control and health.

While whole foods are certainly a lot harder to overeat than processed foods, they can still be eaten in excess.,If you are overweight or trying to lose body fat, it’s particularly important to monitor your portion size.,Why Portion Control is Important,By controlling your portions, you are more likely to avoid consuming too many calories.

Nutrition isn’t the only thing that matters for optimal health.,Combine Good Nutrition With Other Healthy Habits 

Following a healthy diet and exercising can give you an even bigger health boost.,Hydration and water intake are also important. Drink when you’re thirsty and stay well hydrated all day.,Combine Good Nutrition With Other Healthy Habits ,It is also crucial to get good sleep. Research shows that sleep is just as important as nutrition for disease risk and weight control.,Finally, try to minimize stress. Long-term stress is linked to many health problems.

The strategies outlined above will drastically improve your diet.They will also boost your health, lower your disease risk and help you lose weight.,Take Home Message

Black Food  Healthy Diet Lifestyle 

黑色食物健康饮食生活方式