Useful Nutrition Facts: Avoid These Mistakes For Good Results!

When we think about nutrition, we focus on calories and macro-nutrients, such as carbohydrates, proteins, and fats. But the reality is that what we consume is more complex than that—and we can't ignore it when thinking about improving our health and fitness. We're here with useful nutrition facts that help you understand your own diet, and what you're putting into your body.

Useful Nutrition Facts - Fitness Blog

You may not realize it, but there's a lot more to food than just calories and nutrients, including the micro-nutrients. Micro-nutrients are vitamins, minerals, and trace elements essential to human health. While most of us have no trouble meeting our daily requirements for these vital nutrients, some people, especially pregnant women and young children, need to be particularly aware of their micro-nutrient consumption. 

You can buy supplements, but you also have to make sure that you are eating various foods. Some people don't like certain foods, so they might not get enough of certain nutrients. The best way to make sure that you are getting all the nutrients you need is to eat a balanced diet with various foods. For example, if you eat healthy foods, you should include lean meats, whole grains, and vegetables. 

These are high in protein, fibre, calcium, iron, and other vitamins and minerals. You should also add nuts and seeds to your diet to get a source of magnesium and zinc. Nuts are high in selenium, potassium, and omega-3 fatty acids.

Bowl of healthy diet shown for Nutrition Facts

Is there a Nutrient-by-Nutrient Approach? - Nutrition Facts you need to understand.

This approach here is that every nutrient has an optimal dose, meaning that consuming too much or too little of any nutrient may negatively impact health. It's important to understand that this isn't true with all nutrients. 

The optimal dose of some vitamins may cause harm. However, research has shown that if you consume too much or too little of most nutrients, your body will compensate for the excess or deficit by increasing metabolism or creating new cells.

This approach can help you find the optimal intake of vitamins and minerals for your health. There are a lot of different vitamins and minerals that you can consume. Some of them are very important for your health while others are not. For example, vitamin C is essential to our immune system, and magnesium is necessary for healthy bones and muscles. But, many other vitamins and minerals are not crucial in our diet. Most people get plenty of these. They may help us fight disease, but they aren't essential for our overall health. This is one of the most useful nutrition facts.

How Much Fat, Protein, and Carbohydrates Do I Need?

We're all taught to eat foods high in fat, protein, and carbohydrates to increase our energy levels and help us stay healthy. But did you know that the more of these macronutrients you eat, the less satisfied you'll feel? Research shows that eating many high-fat foods can cause you to feel hungrier than when you eat moderate amounts. 

It makes sense because your brain doesn't distinguish between fats and proteins. When you overeat either one, your brain believes that it needs more calories to digest it. On the flip side, protein can also make you feel more satisfied because your brain interprets it as a "full" signal. In the end, you may consume more calories than you need. This is how you can utilize these useful nutrition facts to get into better eating habits.

If you don't eat enough protein, you will feel hungry more often. However, you might not want to eat anything when you feel hungry. So, how can you be sure that you are getting enough protein? You can check the label on the back of the package to see the amount of protein. The more protein you eat, the more satisfied you will feel. For instance, if you ate a burger with meat, you would have eaten more protein (and feel more fulfilled) than if you had only had a bun with just cheese and no meat whatsoever.

 Nutrition Facts shown using Meat for Protein for what to eat

The Effects of Too Much Salt and Sugar on Your Body - Based on Nutrition Facts

Studies show that too much salt and sugar contribute to weight gain. They can lead to problems like heart disease, diabetes, and stroke. But the problem with the advice we receive from our parents, doctors, and dietitians is that it's usually too late to prevent these problems. Overeating salt and sugar is an addiction, and it's often too late to recover from it. 

When you eat junk food like pizza, donuts, fast food, and other fried foods, the first thing that happens is your blood glucose goes up. When your blood glucose level rises, your pancreas secretes insulin to lower your blood sugar. You also get hungry because of the insulin. After eating, you get another insulin spike, and then your blood sugar levels go down again. So you eat more. You get addicted to sugar and eventually become overweight. 

It is called a sugar cycle. This includes some useful nutrition facts that you might not be aware of. Some experts say that sugar is addictive. You can recover from it if you stop eating junk food right away. However, it's better to gradually change so that you don't have to experience withdrawal symptoms.

Can Too Much Fruit Be Good for You?

Most people think of fruit as something we should eat sparingly, if at all. But researchers say that too much fruit can be good for you. Fruit indeed has a lot of sugar, but if we consume the recommended amount, we can reduce our risk of heart disease by as much as 35%, according to the American Heart Association. Plus, eating fruit promotes healthy gut flora, lowers bad cholesterol, reduces the risk of some cancers, and helps us sleep better.

Many people consider eating fruits a treat and don't eat enough of them. Many people eat the recommended number of fruits only once or twice per week. On the other hand, eating fruit instead of junk food can help you to lose weight. Eating fruit makes you feel full quickly, so you are less likely to snack on other foods. In addition, the fruit helps you to get the fibre needed to maintain a healthy digestive system. These useful nutrition facts help you with a stronger more fulfilled diet.

You need to eat the right fruit to get the best benefits. A banana is an excellent example of a fruit full of nutrition. Eating a banana helps to lower your cholesterol. It also helps to fight hunger and to give you energy. Bananas contain potassium, which helps to regulate your heartbeat. They also have vitamin B6, and this vitamin is needed for red blood cells to form. Potassium improves your brain function and keeps your skin healthy. Eating a banana also helps you stay awake during the day and allows you to get a good night's sleep. It is good to eat a banana at breakfast and lunchtime. A small piece of fresh banana is about 100 calories.

Banana smoothie shown for good results - Gym blog

Is It All About Calories?

It depends. If you're talking about a weight loss diet, the answer is yes. But if you're talking about a healthy diet, the answer is no. The whole point of a healthy diet is to utilize the total number of calories in your diet, while a weight-loss diet intends to reduce it. The average person needs between 2,000 and 3,000 calories a day to maintain their current weight, but they eat roughly 20% more than that.

It seems that fat has lots of calories, but the truth is that it doesn't. Eating more fat can increase your total calorie intake. To lose weight, you should find a way to reduce the number of calories you consume and still have enough energy. It's also possible to lose weight by reducing your total calorie intake and increasing your daily physical activity. Exercise is crucial because it helps to burn fat. Exercise is important because it burns up the extra calories you consume during the day. There are lots of ways to burn fat and lose weight.

In conclusion, if you want to avoid making these nutrition mistakes, make sure that you take your vitamins regularly and that you consume enough protein. If you want to eat healthily, it’s important to watch what you eat so that you aren’t putting unhealthy choices into your body. So make sure to utilize the useful nutrition facts that we shared with you today!

Recommended Healthy Recipe - Chicken with crushed harissa chickpeas

This tasty recipe comes together quickly, making it ideal for weeknights. Despite the simplicity, it's chock full of flavor.


4 Chicken breasts

400g Can Chickpeas

150g Baby Spinach

1 Onion (Chopped)

1 Red Pepper (Finely Sliced)

1 Yellow Pepper (Finely Sliced)

2 Tbsp Rapeseed Oil

1 Tbsp Za'atar

1½ Tbsp Red Harissa Paste

½ Bunch of Parsley (Finely Chopped)

Lemon wedges (To Serve)



Fry the onions and peppers for 7 minutes in 1 tbsp of Oil over a medium heat, until they are soft and golden.


Between two sheets of baking parchment, lightly bash the chicken until it is about 2cm thick. Rub the chicken with the remaining oil and za'atar. Season with salt and pepper to taste.


Turn the grill to high heat. Grill the chicken for 3-4 minutes on each side, or until golden and cooked through, on a baking tray lined with foil. 


Add the chickpeas, harissa paste, and 2 tbsp water to a pan and simmer until the chickpeas are warmed through. Mash the chickpeas roughly with a fork. In a microwave or a pan with 1 tbsp of water, wilt the spinach. 


Add the pepper and onion mixture, spinach, and parsley to the chickpeas and stir well. Slice the chicken and serve it with lemon wedges for squeezing over.


And that’s about it! Enjoy your meal - It's simple, but it tastes like heaven.

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