This document provides information on how to properly nourish your body through nutritional intake. It discusses factors like gender, age, height, activity level that determine daily calorie needs. For example, Michael Phelps consumes 10,000-12,000 calories daily due to his tall stature and intense training. The document recommends visiting myplate.gov to determine individual calorie requirements and tracking nutrition and exercise. It also stresses the importance of variety in one's diet to obtain necessary vitamins and minerals and maintaining a balanced plate with more fruits and vegetables.

1. How to nourish
your body
Nutritional Intake

2. Focus on your body
Since each of us has a different body type and lifestyle, it is important to
make sure you eat the right number of calories for your body.
Some important things that will determine how many calories you
should consume are your gender, age, height, body frame, body
composition, percentage of fat, and activity level.
For example, if you are taller and more active, you would need to eat
more food because you will burn more calories compared to other
people who have a smaller body frame and/or are less active; they do not
need to consume as much food to function well.

3. Example
For example, Michael Phelps, a famous swimmer, consumes
about 10,000 to 12,000 calories per day, which is four to five
times more than an average man.
Why? Phelps is a very tall and active, and he works out at least
five to six hours per day.
He needs to eat more food to keep his energy level up.

4. Example: Lean mass
The more lean mass you have, the higher your metabolism
rate; and the faster you will burn calories.
That is why males tend to eat more than females—because
they have higher levels of lean mass.

5. www.myplate.gov
You can log on to www.mypyramid.gov to find out how much you should
be eating to maintain, gain, or lose weight for your body and lifestyle.
This website provides information on the different types of food groups
and how much you should eat for your body and lifestyle.
The website also has a program to help you keep track of your physical
activity and how it is related to your food choices.
The website will also show you what kind of foods you need to consume
less of, or more of, to meet all your nutritional needs.

6. Re-calculate your calories intake
It is important to re-calculate your calorie intake as your lifestyle
changes.
For example, if you suddenly become more active, you would need to
eat more food.
Or, if your activity level declines, you would need to eat less. Depending
on how your lifestyle changes, it is important to make sure to change
your calorie intake accordingly.
Do not expect your health to stay the same when your lifestyle changes
and you do not change your eating habits.

7. Variety
It is important to eat as many kinds of foods as possible.
There are at least 114 vitamins and minerals that your body needs
to stay healthy, and one or two foods will not provide all those
nutrients.
For example, if you eat a banana for breakfast, eat something else
such as an apple for lunch, and then something else for dinner, such
as an orange or any other fruit that you have not eaten yet.

8. Food groups
You also want to eat a variety of all the other food groups, such
as vegetables, grains, proteins, and dairy.
The wider variety of food you eat, the higher the chance that
you will get all the nutrients that your body needs.
If you are allergic to certain foods, avoid them.

9. Plan out your meal
To make sure you have a variety of food throughout the day, plan your
meals.
To do this, write down exactly what you will be eating for each meal.
For example, if you are supposed to eat three servings of fruit
throughout the day, write down exactly what fruits you will eat and when
you going to eat them.
Do the same for the other food groups. By writing it down, you can
clearly see what you are eating to make sure you are eating a variety of
nutritious foods.

10. Healthy plate
When you are eating, your portions should be as follows: ¼ for
protein, ¼ for your grain, and ½ for your fruits and vegetables.
Every time you eat a serving of protein, or grain, make sure you
double up on your vegetables and fruits.
For example, if you eat one serving of protein, such as chicken
or fish, make sure you have two servings of fruits and
vegetables.