In order to have sustainable weight loss, adequate nutrition intake habits is crucial for our body to function optimally.

Nutrition Facts

Did you know that due to our hectic lifestyle, most adults are not getting adequate nutrition on a daily basis. Back in the 19th and 20th century, a lack of nutrition is an issue because most people do not have easy access to nutritional products and food. However, it is currently very different, time has changed and most of us in fact will be spoiled for choices and options on what kind of nutritional products to take and with the abundance of food most of us currently are fortunate enough to have.

Many of us knows the importance of having sufficient amount of nutrition, but the question is whether the bulk of us actually seek to get sufficient amount of it. Most families have a very busy lifestyle nowadays, we tend to spend a lot of our time at our desks and on the road. Due to time constraints, a lot of us succumb to the temptation of fast food and comfort food. Unfortunately, these are the types of food that our doctors will advice against, mainly because it has very poor nutritional value and it is typically high in fat content and sugar. If fast food and comfort food are taken in excess, without the adequate amount of nutrition, we may be setting ourselves up for many chronic diseases such as high blood pressure, high cholesterol, diabetes, heart disease, and even certain types of cancer.

Therefore, it is crucial that as we move on further with our lives, we need to ensure that we have the right amount of nutrition we are placing in our body in order to handle the grueling day-to-day challenges that we constantly face.

Please refer to the following site for the exact amount of nutrition (vitamins and minerals etc.) required for an adult:

http://www.realsimple.com/health/nutrition-diet/healthy-eating/nutrients-you-need

 

Consequences of not getting enough nutrition:

 

A lot of us tend to think “So what if I do not have enough nutrition?! I could still survive!”… While it may be true that one can still survive with some amount of nutrition but the fact is that you may be slowly and gradually allowing your body to deteriorate and be more susceptible to being sick or getting chronic diseases.

We need to be clear that when our body do not get sufficient nutrients (and the right nutrients), our body does not repair completely and we are unable to effectively heal and generate new cells. And for those that are athletic and have a goal of losing weight, without the right nutrition, your body will not be able to burn fat and build muscles as efficiently as we would like our body to.

So how did this lack of nutrient issue came about? One noticeable issue that I could observe with my previous habit and with many of those around me is that most adults and children are not getting an adequate intake of fruits and vegetables on a daily basis. Think about the dishes that most working adults have for lunch (or even dinner) on a daily basis, is it heavily garnished with greens/vegetables? After each meal, is there a side serving of fruits along with it? Rarely! is the answer that I mostly get from friends around me. Some people are aware that this is an issue but they tend to brush it off as a non-issue.

What is the amount of fruits and vegetables all of us require on a daily basis?Fruits and Vegetables

According to the 2005 American dietary guidelines, we should be consuming five to thirteen servings of fruits and vegetable on a daily basis. I would dare to say that a majority of adults and children does not even come close to eating this amount of servings of fruits and vegetables!

Personally, I do not consistently eat this amount of fruits and vegetables each day due to my busy lifestyle (I travel for work and it is a constant challenge to be able to find a sufficient amount of fruits and vegetables to eat). Despite the reality of having a very busy lifestyle (like most of you do),  I do know that I certainly need the right amount of nutrients in order to sustain my heavy work schedule, exercises, and to sustain my weight-loss as well. Therefore, one of my options is to consider nutrition supplements to fill in the void.

Here are a few types of nutrition products that I consume on a daily basis:

(1) Lecithin and Vitamin E (fat emulsifier)

(2) Phytonutrient tablet/capsules (fruit/plant nutrients)- to ensure I have sufficient nutrients

(3) Omega-3 fatty acid capsules

(4) Green-tea extracts (boost metabolism)

(5) Calcium and Vitamin D

(6) Protein Powder (to ensure I have sufficient amino acid source to build muscles)

(7) CoQ10 (for a healthy heart)

(8) Probiotics (Bifidus or Acidophilus)

With the nutrition products above, I am re-assured that my body recovers well after a grueling day at work and from my daily exercise routine. Sometimes it is not easy having to remember to take in all these supplements on a daily basis, but once a habit is formed, it generally becomes easier and easier. I always try to stay focus on the rule of 30% exercise and 70% diet. Therefore, what I put in my mouth is more important than the effort I put into exercising.

Please feel free to add on your comments or queries below or you could e-mail me at merrell@sustainableweightlosshabits.com 

25 Comments

  1. BooBish

    Reply

    The fact that proper nutrition is vital for weight loss because it keeps the body in good repair so it’s able to effectively burn fat and build muscle is an interesting and important fact.

    I get plenty of fruits and vegetables daily, considering that I’m a vegetarian.

    I don’t know about nutrition supplements; I personally prefer “natural” way.

    I’m wondering if dried fruits are good alternatives for eating fruits? Dried apricots, in my opinion, are scrumptious and are also portable for busy people.

    • Merrell

      Reply

      Thanks for the comment given, greatly appreciate it! I am glad to hear that you are eating plenty of fruits and vegetables each day, it is an absolute ‘must’!

      And I absolutely concur that it is best ‘natural’, however, it is unfortunate that this is not the case for most people, especially the working class that leads a very busy lifestyle. These folks tend to select, the most convenient, or most affordable (usually includes fast-food), and hence ruins the chance of obtaining any natural sources of nutrients. Hence, for such folks, it may be better to consider getting supplements, but not many do so.

      Dried fruits could work as an alternative for fresh fruits, it retains most nutrients and is of course a good source of fiber. But I would be cautious as a lot of the dried fruits has added sugar and undesirable contents in it. And I believe when certain fruits are dried, certain nutrients like vitamin C are not preserved…

  2. Sharon Whyte

    Reply

    That is alot of fruit and vegetables to be eating but when you want to be healthy it is the only way to go. Its amazing how some diets exclude fruits as they are considered sugar. I don’t eat alot of fruit however I must say I do enjoy it. I find the more I exercise, the more my body actually craves the good foods and when I am being slack I eat more sugary, salty fatty goods – Go figure!!! Really is time for me to eat well. Nearing 50 I must look after my health and get more exercise. Good article!

  3. Reply

    That is alot of fruit and vegetables to be eating but when you want to be healthy it is the only way to go. Its amazing how some diets exclude fruits as they are considered sugar. I don’t eat alot of fruit however I must say I do enjoy it. I find the more I exercise, the more my body actually craves the good foods and when I am being slack I eat more sugary, salty fatty goods – Go figure!!! Really is time for me to eat well. Nearing 50 I must look after my health and get more exercise. Good article!

    • Reply

      Hi Sharon,

      You got the right idea about the need to be constantly watching your food intake and exercise regime. It is very easy for us to slip and get into a ‘slack-off’ mode. And you made a good point, with all of us gradually aging, the more important it is to pay close attention to our food intake and activity levels! All the best and hope you could adopt some of the strategies I listed in my other pages to sustain a healthy weight!

  4. Jagi

    Reply

    Nutrition is really important as you say, but not all of us have the time to get a proper nutrition. Your list of where to get it is really handy. Eating so much fruit would not only be hard, but expensive as well. It’s good to know there are options out there.

    • Reply

      Hi Jagi,

      Indeed! Most people that I speak to have confessed that they aren’t getting the right amount of nutrients that they require. Most knows approximately how much fruits and vegetables they need to consume daily, but about 95% admits that it is near impossible to achieve without consuming some kind of nutrition product. Thanks for the feedback once more!

  5. sharoncl

    Reply

    Hi Merrell.
    Very impressive i must say, i am trying to diet at the moment, nothing seems to be working 🙁 i have never really thought about the nutrition side of it, sounds like i really should, my body obviously needs all the nutrition it can get,so i am going to follow yours, one question i would like to ask and that is pineapple is that good for you if so, how does it help and how much should i be eating?.
    Thanks again for an interesting post :).

    • Merrell

      Reply

      Hi Sharon,

      Thanks for leaving your comment and query. Nutrition is likely one of the aspects that is ignored most frequently by folks aiming to lose weight. Glad that you found my article about nutrition useful. =)

      With regards to pineapple intake, there are pros and cons to it. Pineapple is a rich source of vitamins and certain minerals as well. It also contains an enzyme called bromelain, it helps with the digestive track and helps to flush out your digestive system. However, there are two-sides to almost everything, bromelain found in pineapples may also cause some issues with folks trying to build muscles and increase strength, mainly because it breaks down proteins in your digestive track rather quickly and may not allow for sufficient absorption protein for your muscles to recover properly.

      In addition, pineapple has high sugar content and does not fit in well with a diet routine if it is consumed too often. I personally would select other fruits (apple or guava) as a substitute to ensure I have maximal effect of weight loss and not have my efforts with exercising wasted. There are more to this and just thought I listed a few more prominent ones.

      If you absolutely must have pineapple, the only term that comes to mind is ‘moderation’ (which applies to everything else you eat as well). Reason is because, everyone has different metabolic rates and weight loss goals, I personally do not believe in a one size fits all type of diet, but rather a diet that is tailored towards your own lifestyle and needs.

      All the best!

      Cheers,

      Merrell

  6. Reply

    Thank you so much about your nutrition review that is so interesting, Truth is that most people we fail to balance the nutrients on meals that we take on daily basis. Our bodies needs nutrients most of the time but the fact of the matter is that we cannot consume all at ones. Exercise is the best cure to loose weight fact but that is also affected by the food we eat.

    • Reply

      Hi Veli, indeed!Exercise and adequate nutrition intake with food has to be coupled together in order to achieve the desired weight loss results! You have the right idea!

      Cheers,
      Merrell

  7. DIY Self Therapy

    Reply

    Nutrition has a huge impact on our weight and physical health, but it is also connected to mental health. Everything is interconnected, and it’s good to look at every angle in order to have optimum health and wellness. You’ve got a great resource here – thanks for sharing! (Also, Merrell is one of our family names.)

    • MLim

      Reply

      Absolutely agree! It has to be a holistic approach to health and wellness. Not many people stick to the principles of building up their mental health and switch their attitude towards diet and exercises. Thanks for the comment!

      (Interesting! I have yet to met a family with Merrell as the family name, but heard of it in the past! Glad to be crossing paths online at the very least!)

      Speak soon,

      Merrell

  8. Collins

    Reply

    i like simple and clean work, but if i may ask, is it under construction? Looking at the structure it has a bright future. The niche is so interesting.

    I will advice you to use more relevant imagery which will brighten you content. Moreover some of the content are more open in terms of alignment.

    • MLim

      Reply

      Good day Collins,

      Thanks for the feedback about my site. Yes, it is only a few weeks old indeed! Will definitely be adding in more relevant images as you had suggested and play around with the alignment of the contents.

      Have a great rest of the week!

      Speak soon,

      Merrell

  9. NemiraB

    Reply

    Hello here. You are 100% right that people do not enough vital nutrients from food. The soil is depleted because it does not rest, it is constantly used. Animals are fed with antibiotics and grains which do not have minerals from the soil. It is as the vicious cycle.
    What is interesting that not all supplements are absorbed by the body. Some of them deposit in the body such calcium gluconate if there is not enough magnesium.
    We overeat when body does not get enough nutrients. We are constantly hungry. The refrigerator is the best friend on evenings.
    I went through this till I not found my favorite minerals and food supplements.
    All the best spreading message about importance of nutrition.
    Nemira.

    • MLim

      Reply

      Hi Nemira,

      Thanks for sharing about the important fact that there is a vicious cycle of soil being depleted of nutrients and ultimately leads to a lack of nutrients from food! I agree that this is a very important point, which is why I am very selective with the supplements that I take to serve as nutritional supplies for my body. =) Feel free to reach out to me personally, I will be glad to share about the brand and products that I use.

      All the best moving forward!

      Speak soon,

      Merrell

  10. Joanne Hakaraia

    Reply

    Omg 13 servings of fruit and veg per day! I definitely am not consuming that amount in a day…maybe in a week lol. I probably consume about 5 or 6 max of fruit and veg per day but not every day..pretty staggering I must admit. Good post with plenty of interesting information. Keep up the good work!

    • MLim

      Reply

      Hi Joanne, thanks for the comment. You are certainly not alone with not being able to consume the recommended daily amount of fruits and vegetables. The question is what are we doing about it, whether we choose to ignore our body’s health because we cannot see immediate detrimental effects? Or would we choose to find ways to get more nutrition through supplements? Ultimately, the choice is still up to ourselves on how we want to proceed forward. Thanks again for your sharing and have a great week ahead!

      Speak soon,

      Merrell

  11. Patsy

    Reply

    Hi, I have to agree that most of us are not getting the proper nutrition! We take too many short cuts…and I am guilty of that myself.

    I do have some fruit and veggies daily, I was raised eating these foods which is great being used to it.

    I too take different vitamins for specific things that I don’t get enough of in the food I eat. We can only do what we think is best for our bodies as long as we are healthy.

    • MLim

      Reply

      Absolutely agree Patsy, keep up with the tracking of your nutrition intake and the supplements, it is crucial in maintaining a healthy body as you rightfully pointed out!

      Speak soon,

      Merrell

  12. Kendrick

    Reply

    It is really a challenge to eat 13 serving of fruit and veggies a day! I would be lucky to eat at least one a day but I am not that lucky lol. I tend to eat a lot of snacks because they are easy to store and really easy to get to. The main reason I do not eat as much as I should is because fruits will rot and mold faster and no one likes that. I really want to get back in the habit of eating healthy. Do you have a 30 day guide to getting back to eating healthy? It would be great if you did.

    • MLim

      Reply

      Hi Kendrick, please provide me with your email address and I will be glad to share my 60 day regimen which allowed me to shed not 5 or 10 pounds but 18 pounds in 8 weeks! It includes teachings on the right type of food intake, nutrition, exercise regimen, and mental attitude towards sustaining a weight loss habit!

      Speak soon,

      Merrell

  13. Emonne

    Reply

    Great use of pictures, they make being healthy look attractive lol 🙂 I have personally tried out juicing. It isn’t to bad once you keep at it. I have to get back into detoxing by juicing, it is the most healthy and fastest way tools weight in my option, Thank you for this article it makes me want to get back into the groove of things.

    • MLim

      Reply

      Glad that you have a habit of juicing, and I absolutely agree, it is one of the best ways to lost weight and get the nutrition you need. Make a commitment to yourself and start getting into the flow of healthy eating!

      Speak soon,

      Merrell

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