Nutrition & Healthy Eating
Good nutrition is one of the foundations for maintaining a healthy Body Mass Index (BMI). What you eat daily—your balance of proteins, fats, carbohydrates, vitamins, and minerals—affects your energy levels, body composition, and long-term health.
Key Nutrition Principles
- Eat whole, unprocessed foods: fruits, vegetables, whole grains, lean meats, legumes.
- Balance macronutrients: ensure proper proportions of protein, healthy fats, and complex carbs.
- Portion control: avoid overeating even healthy foods.
- Adequate hydration: water is essential for digestion and metabolism.
- Limit added sugars and saturated fats: these impact weight and metabolic health.
Meal Planning Tips
Start by planning meals a few days ahead. Include a variety of colors and textures. For example:
- Breakfast: oatmeal with fruit + nuts
- Lunch: grilled chicken salad with mixed greens and olive oil
- Snack: yogurt and berries
- Dinner: salmon, steamed vegetables, and quinoa
Role of Nutrition in BMI
When your calorie intake matches your energy expenditure, your weight stays stable. To lose or gain weight, adjust macros and density accordingly. Good nutrition improves body composition (higher muscle, lower fat) which can reflect positively in BMI over time.
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