The 4 P’s of Nutrition

Protein

Protein is one of the most important building blocks in the body. Your hair and nails consist primarily of protein. It’s necessary to build and repair bodily tissues and produce enzymes, hormones as well as other bodily chemicals.

Protein makes you feel full for longer since it releases hormones while it’s being digested which reduces your appetite. This is why it’s an important nutrient to include in a diet aimed at losing weight as it leads to the consumption of fewer calories while reducing cravings for constant snacking.

The difference between weight loss and fat loss tends to be overlooked. In extreme cases of caloric deficit, that is, the shortage in the amount of calories consumed, your body will actually burn muscle mass for energy. This is obviously not the ideal outcome, however, with enough protein added to your diet, this process is prevented. With the addition of muscle training, protein can help you look fit and lean.

Since they are loaded with all the vital vitamins and nutrients that we need, it’s easy to believe that fruit and vegetables are very beneficial to our daily lives. They’re also sources of fibre, which is necessary to promote healthy digestion and keep you full for longer.

Increased intake of fruits such as blueberries, grapes and apples have been shown in many studies to decrease the risk for type 2 diabetes. Leafy green vegetables such as spinach, chard and lettuce are known to reduce the risk for heart problems, while cruciferous vegetables such as broccoli and cabbage also make important contributions.

Citrus fruits will supply you with essential vitamins, such as vitamin C, to improve your immune system and better your chances to fight illnesses caused by harmful pathogens.

Deficiencies in most vitamins or minerals could result in serious health problems. For example, a deficiency in calcium can result in bone decay, and a deficiency in iron can result in anaemia.

Portion sizes that are too big can lead to discomfort and difficulty in digesting your food. Having smaller portions will reduce cramps and feelings of being bloated. Better blood sugar and improved satiety are also benefiting factors of reducing portion sizes. Not to mention, eating less means you have to buy less food – saving money is always a great added benefit.

So, how do you actually go about having the right portion sizes?

You can start by using a smaller plate. Seems silly, but you’ll actually trick yourself into believing you’re still having a lot of food. You’ll also need to research the right serving sizes for the food you’re eating. This number will differ according to your goal, whether it’s weight loss, maintenance or weight gain.

Once you know how to portion your food, it’s time to plan ahead. To avoid making a portion control error, it’s best to have food prepared in advance. Meal prepping is a great way to achieve this.