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Good nutrition is fundamental for achieving fitness and health goals. Having a good nutrition provides the energy, nutrients, and support your body needs to perform optimally, recover effectively, and maintain overall well-being. It also helps to reduce the risk of chronic diseases. It is important to always incorporate the three macros into your diet (fats, protein and carbs).

Reducing refined carbohydrates and prioritizing whole, nutrient-dense sources is beneficial for health. However, it is absolutely not recommended to completely eliminate carbs from your diet. Carbs play an essential role in energy production, brain function, muscle preservation, nutrient intake, sustainability, metabolic health, and digestive well-being. It’s important to include carbs in your diet in appropriate amounts to support your overall health and fitness goals.

Macros are: nutrients that provide calories (energy) and are required by the body in relatively large amounts. These are:

• Carbohydrates: They are the body’s primary source of energy. They are found in foods like grains, fruits, vegetables, legumes, and dairy products. 
• Proteins: Essential for building and repairing tissues, as well as for various metabolic functions in the body.  It also helps muscle growth and development while training. Foods rich in protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
• Fats: Concentrated source of energy and are necessary for absorbing certain vitamins, protecting organs, and providing insulation. Healthy sources of fats include avocados, nuts, seeds, olive oil, fatty fish, and coconut oil.

Micronutrients are nutrients required by the body in smaller amounts but are equally vital for maintaining health and preventing disease. Micronutrients include:

• Vitamins: Essentials include vitamin A, C, D, E, K, and the B-complex vitamins. Each vitamin has specific functions in the body.
• Minerals: Essentials include calcium, magnesium, potassium, sodium, iron, zinc, and iodine, among others.

Both of them play various roles in metabolic processes, immune function, growth, and development. 

Macronutrients and micronutrients are two categories of nutrients that are essential for maintaining overall health and well-being.

Both must be obtained through diet, as the body cannot produce them on its own in sufficient quantities. 

Both of them are equally important for an individual’s diet. The quantity of how much you should consume will depend on your needs and goals. 

It’s true that calories represent energy for the body. Nevertheless, not all calories have the same nutritional value.

The nutritional value of the source of calories you are getting matter. It is not the same to get 100 calories from a candy, than 100 calories from a serving of vegetables. It is going to affect your body in different ways. 

Nutrient-dense foods provide essential vitamins, minerals, and fiber along with energy, whereas empty calories from processed foods offer little to no nutritional benefit.

Nutritional knowledge is important because it helps you understand how to have a good health and well-being, helps to prevent chronic diseases, as well as promoting a healthy well-being.  

Supplements can be beneficial to address specific nutrient deficiencies or supporting certain health conditions. However, they cannot replace the nutritional benefits of whole foods.

Whole foods provide a complex mix of vitamins, minerals and antioxidants that promote health and prevent disease.

Supplements should be viewed as an addition to whole foods, not as a replacement for a balanced diet. It is important to consult with a healthcare professional to determine if supplementation is appropriate for you. 

Timing of meals and snacks does not necessarily impact weight gain. However, it can disrupt sleep quality for some individuals. 

Weight gain is more related to the type and quality of snacks and meals you are consuming, plus the amount of calories you are getting into your system throughout the day and the quality of those calories, rather than the timing of when they are eaten. 

Skipping meals is not advised. It is important to always try to get your three meals a day, with all your macros on it. However, skipping breakfast is often used as a weight loss strategy, but it can actually backfire. Skipping meals can lead to overeating later in the day, as well as disruptions in blood sugar levels and metabolism. Eating regular, balanced meals and snacks helps regulate appetite and supports sustainable weight loss.