The hardest part about living a healthy lifestyle isn't the exercise for being fit, but the nutrients you consume to fuel yourself. I've found it the hardest to find the right amount of protein, carbohydrates, and fats to sustain my lifestyle. These three factors are called macronutrients and they help repair and build muscle, give energy, and regulate blood sugar, respectively. Also finding the BMR(Basal Metabolic Rate),"which is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating", according to the website, myfitnesspal.com, is a tricky topic since it has to take into account height, weight, age, and gender.
ach protein contains 4 calories, each carbohydrate contains 4 calories, and each fat contains 9 calories.
For example, let's take a male, age 25, that is 6 feet tall and weighs 200 pounds. His BMR, which again is just how many calories you'd burn if you were to do nothing but rest for 24 hours is 1920 calories, according to myfitnesspal. This doesn't include any exercise which can increase total calories consumed to maintain his weight. As a starting point 1 gram of protein should be consumed per pound you weigh. The goal for protein consumed is 200 grams a day. Next is fat which is usually 0.4 times your weight so for example 200 pounds times 0.4 equals 80 grams of fat consumed a day. To find the last nutrient you have to remember that each protein contains 4 calories so 4 times 200 grams equals 800 calories consumed by protein. Next is fat which is 9 calories times 80 grams equals 720 calories. The BMR was 1920 calories subtracting 800 and 720 leaves 400 calories to be used for carbohydrates. Now is the tricky part by dividing 400 calories by 4 calories per carbohydrate equals 100 grams of carbohydrates.
Overall it's a tedious process and there are adjustments that usually need to be made to conform to people's lifestyles but it's a starting point to help on the path to a healthy lifestyle.
As for the foods that should be consumed for a healthy lifestyle that will be until next time.