Components of a healthy diet

Many people think of health as merely the absence of disease. The truth is, health is really a complete state of optimal physical and mental well-being. Being healthy means coming home from a day at work and not collapsing on the sofa in a state of exhaustion. Being healthy means having the energy to enjoy your weekends and leisure time, instead of wasting it in front of the TV. Being healthy means looking forward to old age, rather than being worried about disease.

Nobody is more interested in your health than you are. This means that you have to take personal responsibility for your health. And one of the most important first steps you can take is to make sure you're getting all the micronutrients your body needs. Micronutrients are defined as essential nutrients that are needed for survival, but only in small amounts. The most common micronutrients are vitamins and minerals, which are vital organic dietary substances essential in very small amounts for particular metabolic functions or for prevention of disease due to deficiency.

Healthy Diet Nutrition Advice

A review of several studies published between 1966 and 2002 carried in the Journal of the American Medical Association highlights the fact that many people don't show signs of a vitamin deficiency, such as scurvy [25]. However, sub-optimal intake of some vitamins and minerals, above levels causing signs of a vitamin deficiency, is common in the general population.

For instance, research published in the American Journal of Clinical Nutrition (one of the most highly respected scientific journals in the world), shows that at least 6 out of 10 men DON'T get enough zinc in their diet [17]. Diets low in zinc actually retard your muscle growth [17]. Your body needs zinc. It's involved in more than 200 chemical reactions that take place in your body. Most importantly, zinc plays a vital role in testosterone production. Without enough zinc, your body simply won't function properly.

And this is just one mineral. There are more than 20 vitamins and minerals that your body needs, such as vitamin C (a deficiency of which leads to depression, hypochondria and frequent mood changes), vitamin B6 (needed to produce energy), or vitamin E (essential for the normal function of your immune system).

We're always told to get all the vitamins and minerals we need from a balanced diet. But who really eats a balanced diet? And what does a balanced diet actually mean? You could be deficient in a number of vitamins and minerals without even realising! The truth is, eating huge amounts of food is no guarantee you'll get all the vitamins and minerals you need. In national level athletes (who were munching their way through 3,485 calories per day), studies show that at least 30% don't get enough calcium, magnesium or vitamin B6 [8].

A recent survey of University level athletes found more than half rely on supplements [14]. Think about it - these athletes have access to some of the world's top nutritionists, coaches and fitness experts. The latest research is literally at their fingertips. It's a fact that Americans spend more than $3 billion per year on vitamin and mineral supplements alone. Why? Because they work.

Exercise increases your risk of a deficiency

Getting all the nutrients you need from your diet is almost impossible, unless you have a dedicated team of nutritionists and chefs preparing every single meal for you! The problem gets even worse if you exercise regularly. When you exercise, you sweat - leading to a huge loss of zinc. The longer you train, the worse it gets. Scientists' report that zinc levels drop the more time you spend in the gym [7]. In fact, a group of male soldiers on a training exercise lost 75% more zinc than subjects doing nothing [15].

Even worse, low levels of zinc lead to a drop in testosterone production - reducing your sex drive, aggression and muscle gains. The good news is that zinc supplementation has been shown to increase testosterone. Scientists report that testosterone levels double after six months of zinc supplementation [17]. Which means a higher sex drive, increased muscle mass and less body fat. Zinc also boosts levels of growth hormone and IGF-1 - two powerful hormones vital in the quest for bigger, stronger muscles [5, 19]. In fact, just 14 days of zinc supplementation is enough to boost your muscular strength AND endurance [13].

Even better, higher levels of testosterone reduce your risk of getting fat. Research from the University of Washington shows that men with the highest testosterone levels had less risk of gaining weight [21]. Without enough zinc, you can kiss your chance of building a lean and muscular body goodbye.

Why you need antioxidants

Did you know that regular exercise increases your production of harmful substances known as free radicals? These free radicals are responsible for cars rusting and apples turning brown. But they can also lead to cell 'mutation' - a process involved in a whole host of diseases, such as cardiovascular disease, cataracts and cancer.

Your body can protect itself against this damage. But it needs a blend of antioxidants (such as vitamin C, E, and A) to do it. Modern science is beginning to prove what many of us have suspected for years - we DO need extra vitamins and minerals to protect our health. For example:

• A report from Washington suggests that the depletion of various nutrients (including zinc, magnesium and vitamin E) speed up the development of multiple sclerosis [12].
• Exciting research from Purdue University shows that calcium intake protects against hypertension, colorectal cancer, kidney stones and lead poisoning [23].
• Scientists at Pennsylvania State University report that young athletes are at a high risk of iron deficiency - a condition that leads to feelings of chronic fatigue and reduced energy levels [1].
• Dr. William B. Grant points out that a deficiency in just two B vitamins (B6 and B9) plays a key role in developing heart disease (which, by the way, is responsible for 115,000 deaths in England every single year) [10].
• Vitamin C does reduce your chances of catching a cold. Scientists at the University of Helsinki report that supplementation reduces your risk of infection by an astonishing 50% [11].
• Independent researchers from South Africa found that low levels of vitamin A and E increase your risk of heart disease [6].

Despite assurances from the old-school nutritionists not to bother with extra vitamins and minerals, scientists admit that the RDA (the recommended daily allowance) does not always meet your vitamin and mineral needs. Dr. Stephen H. Zeisel, a researcher at the University of North Carolina, confesses that, "nutrient requirements for any given individual vary greatly from the RDA." [24]. What's more a group at Oregon State University have called for the current RDA for vitamin C to be doubled [4.] Vitamin C deficiency is linked to scurvy - a disease characterised by depression, hypochondria, and mood changes. In fact, feelings of lethargy and fatigue are classic early symptoms of scurvy.

It's also true that simply following the dietary guidelines is not the best way to protect your health. A team of experts from the prestigious Harvard School of Public Health examined the dietary habits of male health professionals for eight years [18]. Just "following the guidelines" did NOT lower the risk of cancer and was only moderately linked with a reduced risk of death from a heart attack or stroke.

Why you should avoid low-fat diets

You can also develop a vitamin deficiency when you cut the fat from your diet. We all need fat to function at our best. With the current trend for low fat diets, it's easy to miss out on the essential vitamins your body needs. For example, when fat intake drops, so does the intake of vitamins A, K, E, and D.

However, preventing a vitamin deficiency doesn't have to be expensive. One months supply of Protrient (which supplies a blend of the vitamins and minerals you need to stay healthy) costs less than 50p a day. Other vitamin supplements may cost less, but don't make the mistake of confusing price with value. Many supplements come in hard, vacuum packed tablets - you'll probably end up digesting just half of what you really need. Some 'budget' companies leave out the more expensive nutrients to keep the cost of their formulas down.

How to eat a healthy diet without spending hours cooking

Convenience foods can also have adverse effects of your health, as they're packed with artery-clogging fat and sugar. The problem is for most people is that trying to eat a healthy diet in today's frantic world is next to impossible.

Have you ever tried eating more of the right foods, only to find that you didn't have the time to shop for, cook and prepare healthy meals? However, you can take the hassle out of eating correctly simply by using a meal replacement bar once or twice a day.

Think of it like this. Imagine taking a shopping trolley full of food, and extracting the good things your body needs - lean protein, energy rich carbohydrate, vitamins, minerals and fibre - and putting it all in one place. How much easier would your life be if you could get all these valuable nutrients from just one meal? A meal that gave you all the convenience of a fast food without the excess calories, saturated fats and unhealthy sugars.

That's exactly what a Max Meal bar offers - a great tasting nutrition bar that makes it easy and simple to eat correctly. Max Meal bars are smothered in real dark Belgian chocolate (milk free), so you can enjoy the taste of chocolate without feeling guilty.

Each Max Meal bar contains more high quality lean protein (22 grams) than you'll find in a chicken breast, together with the same kind of special healthy fats you'll get from fish such as salmon or mackerel. Moreover, aMax Meal bar contains many of the same vitamins and minerals found in fruit and vegetables - so you don't have to worry about a vitamin deficiency. A Max Meal bar also offers exceptional value for money. Compare the price of a Max Meal bar to the cost of buying a soggy cheese sandwich and you'll find it not only cheaper in most cases, but more filling, tasty and satisfying.

If you want to feed your body with the nutrients it needs to burn fat, build muscle, and stay healthy, make sure to include one or two Promax Meal bars in your diet each day - it's a healthy fast food that will make eating a healthy diet a lot easier. Combine this with one capsule of Protrient every day, and you'll be well on the way to protecting your health.