It is commonly known that vitamin D plays a vital role for our bones and immune system, and there is even evidence that vitamin D also plays a role in the functioning of our lungs, heart, and muscles. According to a new study, blood levels of vitamin D are determining for how well we utilize our oxygen, and that affects our training capacity and lifespan. The study is published in European Journal of Preventive Cardiology.

– but focus on sodium if you have high blood pressure

Salt is a flavor enhancer, and the good news is that salt is not as harmful as previously thought. In fact, salt is essential when consumed in the right quantities, and for most people, it poses no health risk to consume up to five grams – or two and half teaspoons – of salt daily, according to a study that is published in the Lancet. Many people on anti-hypertensive drugs are advised to cut back on their salt intake, but it takes more than that. In fact, it is potassium that controls how much salt the kidneys excrete.

BMI and waist circumference. Are you overweight or TOFI (thin outside fat inside)?

It is a myth that the only way to obtain or maintain your ideal weight is to stick with boring, low-fat diets and loads of hardcore physical training.
The following guide will help you adjust your own diet and exercise program – so that you can see permanent results. First, let’s look at your BMI and waist circumference, as many people have a somewhat distorted picture of their own weight and appearance.

When trying to lose weight, it is usually easier to achieve results if you change your diet. It is also important to exercise. Just remember that in order to burn the calories that you get from eating a single candy bar, you need to walk for an hour or more.

General dietary advice

Choose good, fresh raw materials and prepare your meals from scratch
Carefully study the declaration with regard to expiry date, energy distribution, content of different sugars, fat, additives etc. Avoid industrially processed foods and stick with fresh raw materials, as they provide much more vitality.

The body makes energy by breaking down the essential macronutrients, carbohydrate, protein, and fat. Even alcohol provides energy.

• Carbohydrate: Grain, bread, potatoes, rice, corn, fruit, and sugar
• Protein: Meat, fish, shellfish, eggs, dairy products, legumes (beans, peas and soy) and nuts
• Fats: Fat from meat, fish and eggs, plant oils, avocado , nuts, kernels, sees, and dairy products
• Alcohol: Does not provide nutrients and is an unnecessary source of energy

Different calculations show how much energy one can extract from 1 gram of carbohydrate, protein, or fat.
The energy amounts are specified in kJ (kilojoule) or the somewhat older term kcal (kilocalories)

• Most of the protein we consume is used to build muscle, skin, hair, and nails.
• Protein is also used in the energy turnover, to make hormones and antibodies, and it is also used as a transmitter in the nervous system.
• The daily need for protein varies depending on gender, muscle mass, metabolic rate, and the level and duration of physical activity.

According to the official recommendations, we should consume around 0.8 grams of protein for each kilo of body weight.
Your need for protein is increased if you have sensitive blood sugar, if you wish to lose weight, if you are pregnant or lactating, or if you are very sports-active.

Even though carbohydrates are an important source of energy for the brain, the muscles, and other organs, they often contribute to weight problems.

A diet with a lot of starchy foods like bread, pasta, grain, potatoes, and rice plus sugar and other refined foods causes your blood sugar to increase violently. The body’s cells get a lot of quick energy, and excess calories are then removed from the bloodstream and stored as fat – typically in the abdominal region.

Fructose, also known as fruit sugar, plays an overlooked role in the obesity epidemic, in elevated cholesterol, and in the development of type 2 diabetes.

Fructose is a carbohydrate that is found in fruit, honey, white sugar, cane sugar, and wine.

HFCS (high fructose corn syrup, corn syrup) has a very sweet flavor and is found in soft drinks, lemonade, breakfast cereals, ready meals, bread, cold cuts, ketchup, dressing, pizza, candy, cakes, coffee creamers etc. It pays off to read the food labels carefully to avoid this type of sugar.

Fats or lipids constitute an important source of energy that is especially useful for the muscles and the heart. They also help stabilize your blood sugar levels. The different fats have many other functions such as supporting cellular construction and the hormone system, immune system, and nervous system. The essential omega-3 and omega-6 fatty acids, which we get from our diet, have a particularly important role.

Modern diets, unfortunately, contain too much omega-6 and/or too little omega-3, which may lead to an array of health issues – including weight problems.

Proper nutrition is based on the right balance between the energy-providing macronutrients (carbohydrate, fat, and protein).

When this balance is in place, it is easier for the body to utilize the different micronutrients (such as vitamins, minerals, and trace elements).

As we humans are all different with respect to our genetic makeup and lifestyle, we need to follow different guidelines. Sometimes it is necessary to experiment a little to see what feels right to eat and what provides the highest level of satiety.

Vitamins and minerals are essential micronutrients that we primarily get from our diet

They do not provide energy but are crucial to all the metabolic processes, the enzyme functions, and the state of the different tissues.

Vitamin B and vitamin C belong to the water-soluble vitamins. They are excreted in our sweat and urine and are very difficult to overdose on.

Vitamins A, D, E, and K are the lipid-soluble vitamins, which are primarily bound to oils and fats in the diet.