Basic Nutrition Knowledge for Health

I recently scheduled a nutrition consulting session as part of preventive care covered by my health insurance. I want to share some of the discussions and finding as they might be helpful to you. 

In summary, the session is a virtual meeting in Zoom. It covered little if you have done extensive research and learned much about nutrition. Otherwise, a nutrition specialist will chat with you on the following topics: 

• Calories watching: The main goal is to control weight. Calculated calories for each mean and 2000 calories per day without exercising is the general guideline. If we have more exercise, we can eat more. The calorie intake also needs to be balanced. 
• Control Carbohydrates intake. Carbohydrates are found in various healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant conditions are sugars, fibers, and starches. During each meal, eat veggies first, cauliflower and broccoli, to slow the adoption of Carbohydrates. 
• Sugar Watching: To control sugar, we must avoid drinking juice and high-sugar fruit like grapes, watermelon, pears, and bananas. Adding protein like hard boil eggs and nuts can reduce our demand for sugar. 
• Balance the calories throughout the day (add lunch+boil egg, tuna fish - wild caught tuna-lean, Heather fact, the mercury level is high, avocado -> lunch fiber) 
• Fish for VD
• Weight Loss: Intermittent Fasting is a viable option.
• Women Watching home changing menopausal time (where we store fat, cholesterol level) Insulin level. 
• Exercise (walking 6000steps after meal 1-2 days a week to increase the high, initial machine, increase resistance, hill walking, resistant training, resistance training (resistant ban, burn more energy)
• Stress level - personal stress 
• Sleep really well 
• Less processed food