Totally how many people knew what is nutrition and how can it affect the functioning and longevity of the body?

 Knowing also means that the amount of nutrition required in each meals, precisely defined in milli and micro grams for each essential nutrient in the diet.


Now these nutrients are supposed to be in a proportion in the body, in eery meal that's served, on a regular basis, as shown below, for keeping the body free from diseases and lifestyle disorders.

hat are the essentials of every meal?  The basics are the 3 macronutrients: 

1. Carbohydrates
2. Fats
3. Proteins

Essential vitamins and minerals are in everything we consume; the trick is consuming the right things. Nutrients come in so many forms, so what's key is making sure we consume the correct balance of them (and do not leave ourselves hungry and dissatisfied).
Scientifically speaking, most of our nutrients and calories should come from carbohydrates (45-65 percent of them), as they are the primary source of energy for all body functions.  Almost all essential vitamins and minerals come from carbohydrates.  Proteins should provide 10-35 percent of our calories, and while fats should be used sparingly, it is essential to consume healthy fats each day (nuts, olive oil, avocados, etc.).

So what are some good ways to ensure our meals contain essential nutrients and vitamins?  Think in colors.  The more colors on a plate, the better.  Each meal, especially lunch and dinner, should contain an abundance of leafy green vegetables, whole grains and fruits.  Those should be accompanied by a reasonable serving of lean protein (around 5-6 oz.), and a healthy, unsaturated fat like almonds, avocado or olive oil.
A good example of a meal containing many essential nutrients and vitamins would be the following:

• 5-6 oz of lean protein such as grilled chicken breast, turkey breast, lean beef or steak trimmed of fat, whitefish, legumes, tofu or salmon
• Romaine lettuce and spinach (vitamin A, iron, potassium) salad with tomatoes (vitamin C) and 1-2 tablespoons of low or nonfat salad dressing. 
• ½ a yam  (potassium, fiber, vitamin B1 ) with a tsp. of olive oil (no trans fat), or light butter made from non-hydrogenated oils
• Strawberries (vitamin C, antioxidants) with sugar free pudding (usually about 60 calories)

This is a nutritionally complete, filling and colorful meal. There are a million possible combinations, but there are a few key things to remember. Again, the more colors the better. Your colors should come from fruits and vegetables (not starches).

Snacks are easy to prepare as well, and every snack should always be accompanied by protein. The following are some nutrient-filled snacks that will keep you satisfied in between meals:

• Low fat string cheese with one serving of fruit (one apple, strawberries, 1 small banana, 1 whole peach, etc.)
• Hard boiled egg with handful of baby carrots or one serving of fruit
• ½  Cup cottage cheese or low fat yogurt with 12 raw almonds
• ½ cup tuna salad with light mayo and a handful of baby carrots

Also, it's always good to start the day with a breakfast high in lean protein (ie., one whole egg + 3 egg whites).  Simple carbohydrates like candy, sugars, soda, jellies and cakes and any and all fried foods should always be limited. The problem with these, and other starches like white breads and pasta, is that they are dense in calories and fat, low in nutrients, and they are not satisfying. The more of them we eat, the more we crave.
The best way to avoid the pitfalls of fried, sugary, starchy highs and lows is to plan meals and snacks, stick to the food pyramid and consume essential nutrients every time. There are no shortcuts.

Healthy Plate

The healthy plate is a great template for planning meals:

1. Vegetables - Fill half of your plate with vegetables. While it might not be easy to do this at breakfast on a regular basis, make it a habit to do this at lunch and dinner every day. Vegetables are not only nutritious and low in calories, but they also add water, fiber, and volume to any meal. This leads you to feel full faster and reduces the number of calories that you consume.
2. Starch - Fill one quarter of your plate with whole grains like whole wheat bread, whole wheat pasta, or brown rice. If you prefer starchy vegetables, try ½ cup of corn, peas, or mashed potatoes.
3. Lean protein - On the other quarter of your plate, place a lean protein. Options include, but are not limited to: loin cuts of meat, skinless poultry, Canadian bacon, ham, and seafood.
4. Dairy - Add a side of low-fat or fat-free cow milk, soy milk, almond milk, or yogurt to each meal.
5. Fruit - Eating a small portion of fruit is a healthy way to end each meal on a sweet note. It is much lower in calories yet contains more nutrition, fiber, water, and antioxidants than any typical dessert.
6. Fat - While your body needs fat, it is found in just about everything, so you don't need to add it to each meal. The type of fat is just as important as serving size. While peanut butter, canola oil, and sunflower seeds are all healthy selections, calories and fat can add up quickly. One teaspoon of each is around 45 calories and 5 grams of fat. 

Tip


Meal timing is essential to weight management. Eat every 4-5 hours. Eat breakfast, lunch, and, dinner but if you go more than 4-5 hours between meals, have a light snack. This will keep your blood sugar steady and prevent you from overeating at your next meal. Recent research from the Academy of Nutrition and Dietetics shows that eating 3 meals and 1-2 snacks a day may help with weight management.


 For Effective weight management a supplement is very much required, wish would be even better than the normal diet we follow with all precautions as said above.

For e.g. we have herbalife Protein Shake formula 1: