Nutrition Basics

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Nutrition Basics

Good nutrition is the foundation of good health.

Everyone needs the 4 basic nutrients – water, carbohydrates, proteins, and fats – as well as vitamins, minerals, and other micronutrients.

To be able to choose the proper foods, and to better understand why those foods should be supported with supplements, you need to have a good idea of what makes a healthy diet.

It’s now required in the US that all packaged foods have a nutrition label telling the consumer what’s actually inside the package.

This system may not be perfect, but it’s a big improvement over no labeling at all, the situation existing only a generation ago.

Keep in mind all fresh, minimally processed foods, like grains bought in bulk, meats, fruits, and vegetables, don’t carry labels.

However, they’re inherently healthier than packaged foods because they have more beneficial nutrients and fewer harmful ones.

For example, unlike processed items, these foods are naturally high in potassium and low in sodium.

There’s still some question as to the benefits of the current food labeling system.

Some are calling for a thorough assessment of whether the new labeling has actually allowed consumers to make healthier food choices.

Some of the major food companies and major grocery store chains are already creating new labeling systems to help consumers make better choices.

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet.

By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.


The human body is two-thirds water.

Water is an essential nutrient involved in every function of your body.

It helps carry nutrients and waste products in and out of cells.

It’s necessary for all digestive, absorptive, circulatory, and excretory functions, as well as for using the water-soluble vitamins.

It’s also needed for the maintenance of proper body temperature.

Each day your body loses up to 1 quart of water each from your kidneys and skin, about 1 cup from your lungs, and 1/2 cup from feces – a total of about 6-10 cups.

To replace the water lost, males need to consume about 15 cups of fluid and females about 11 cups.

Ingesting enough water each day – whether by food or water – is essential to maintain good health.

Usually urine will be pale yellow in color if your body is sufficiently hydrated.

It’s possible to get a good portion of your daily intake of water – at least ten 8-ounce glasses – not from the tap, but from fruits and vegetables, which are loaded with water, some up to 90% water.

Although recent studies have shown beverages like juices and sodas can be counted toward the daily fluid requirement, getting enough fluid from fruits and vegetables and noncaloric beverages like water and herbal tea is preferable, especially for weight control.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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