All of us get cravings to eat the wrong food at the wrong time. And there never is a good time to eat food that adds fat to your body.

THE PERFORMANCE NUTRITION GUIDE

We are, by way of being fallible humans, eternal victims of our weak will when encountered with delicious, sumptuous foods. All of us, with a handful of exceptionally strong-willed people, get cravings to eat the wrong food at the wrong time. And there never is a good time to eat food that adds fat to your body. We are what we eat…literally. Ergo, what we choose to eat is of vital importance; it will eventually help control the nutritional balance in the body. As individuals, we have calorific needs that vary from person to person. As such, we must choose a diet that best fulfils our health requirements. In order to do that, following the recommendations stated below will be a useful tool in helping to make healthier food choices and not look at the weighing scale as the cause for all the world's unhappiness.

Eat a variety of foods

• Balance the food you eat with a physical activity in order to maintain and/or improve your weight.
• A diet rich in grain products, vegetables and fruits is always preferable.
• Choose a diet low in fat, saturated fat and cholesterol.
• Choose a diet moderate in salt and sodium.
• If you drink alcohol or are a victim of an uncontrollable sweet tooth, moderation should be your mantra.

The following pyramid will give a clearer and better study on food.

THE PYRAMID DIAGRAM

A quick perusal of the pyramid will show you the hierarchical importance of certain food groups. Bread, rice, cereal and pasta form the base of the pyramid with fruits and vegetables in the next level. The emphasis is on the carbohydrates. Carbohydrate intake is of least importance. It has more to do with food that is low in fat. Cutting fat intake from the diet is one of the most important aspects shown in the food pyramid. The minute you cut down on the fat content, a noticeable change in the shape of your body takes place.

The main aim of the pyramid is to help people control their overall caloric intake. As all things of gravest import are in this life, men have it better (read easier) than women. 1600 calories for a woman or an older adult, 2200 calories for most children, active women and teenage girls. It goes up to 2800 calories for active men and extremely active women.

The stepping stone to healthy food habits means timely eating.
Proteins is the most essential dietary product that must be consumed by every individual. 60 gms of proteins is sufficient to meet the needs of all adults, 30 percent of calories of fat is a healthy level. Beans and nuts are a good protein source.

FAQs
Ever wondered what keeps the weighing scales rocketing at a frighteningly steady pace?

It is the carbohydrate addiction combined with an over-abundance of fat intake. A more balanced ratio of carbohydrates to proteins and a lower fat intake is really what will keep that weight in check. That is what will help control blood sugar, boost overall metabolism and avoid fat storage

Does time affect the accumulation of fat on an individual?

The timing of your food intake should be as meticulously followed as the latest fashion trends. The food intake should be divided into 5 to 6 small frequent meals in a healthier way. With this pattern your metabolism is always working. Not only does it keep your metabolism humming and stores less fat, but it also provides a high energy level thought out the day. The use of small frequent meals is a must in a complete nutrition plan. After exercising is one of the time for proper food intake. A study shows that a correct combination of proteins and carbohydrates with in one hour of your exercise you can greatly enhance muscular growth.

For a calorie level of 2000 or less, split your daily calorie into at least 5 total meals per day - 2 main meals and 2 to 3 small meals.

If your calorie level is 2600 or more split your daily calorie up into 6 total meals per day with 3 main meals and 3 small meals.

Space your meals no more than 4 hours apart throughout the day.
Consume one of your meals within one hour following your daily workout.

Is water the be all and end all of a healthy, nutritional routine?
Succinctly put, yes. Water is the most important nutrient needed by the body.

You can live without food for several days but to live without water is unthinkable. No water in the body can cause severe weakness and dryness in the body. Water helps in cleansing the blood and organs. A minimum of 8 glasses of water should be a strictly followed regimen for the health conscious. Additionally, if exercising hard, measure your body weight before and after exercising. Replace every pound of weight lost during your exercising with water.

These recommendations and invaluable tips will go a long way in helping you achieve your perfect body that you can flaunt in the face of long-forgotten corpulence.