The dose is medicine and poison alike.
The appropriate food quantity is essential to find and keep your optimal physical and mental state. Too much food will lead to overweight and thus issues for your mind and body. Underweight is not healthy as well. What is your ideal weight and which factors affect the daily quantity? Are they even interrelated? One thing is for sure: If you want to peak perform, provide your body with the right amount of nutrition at the right time. 

Quality of food and your digestive power are most important.

Large amounts of food usually have a negative impact on your organism. Calorie reduction guarantees a long and healthy life. Scientific experiments with rats have proven that. Similar to other big mammals, we should therefore eat less than small animals relatively to our size. Hence, pay attention to food quality and calorie reduction if you do not only look but also become healthy, sexy, and young. Strive to maximize your digestive power instead of increasing your food intake.

 
Let us look at the components in detail. Afterwards, you want to get active.
 
Gender: Ceteris paribus, men should eat more than women should. This is due to the anatomic and biological differences. Men just have another asthenic than women and usually more muscle mass. It needs respectively more food energy.
 
Age: The required food quantity gradually increases with age, stays flat between age 20 and 120, and decreases afterwards. Duh: First, we grow, then we mature and finally we shrink. In the growth period (age 0-20), you usually need more food to support your body growth. The plateau defines the timeframe (age 20-120) between having grown up and starting to shrink. In the physical shrinking phase (age 120-150), you should focus on food quality as the food utilization becomes more inefficient.
 
Constitutional Type: Greeks, Indians, and the psychiatrist Ernst Kretschmer. All of them have tried to categorize humans into different body types. Regardless of the methodology: Humans do have different metabolic constitutions, utilizations mechanisms and gut floras. Are you fat or thin, small or tall, active or passive, do you feel warm or cold?
 
Life Style: Nutrition and life style are interrelated: Your diet provides opportunities or restrictions to your life style. Whilst high-energy food can support an active life style, heavy meals can stand in its way. On the other side, specific life styles require special diets. If you are an athlete, you not only want eat more, but also focus on sports nutrition.
 
Climate Zone: The climate zone cannot be underestimated in regards to the quality and quantity of your food. Eskimos eat raw fatty fish or seals not for fun. Of course, they are lacking alternatives. They cannot climb a palm tree and pick a coconut or banana. Main reason though is that a high-calorie diet is essential for survival in cold climate zones.
 
 
Nutrition Value: The nutrition value can be measured qualitatively and quantitatively. The quantitative nutrition value is expressed by the energy value. The scientific standard unit kilojoule (KJ) has been socially replaced by its little sister kilocalories (kcal). Both are declared on most industrial foodstuffs nowadays. Rule of thumb: The higher the energy value of a food, the less you need to eat to satisfy your energy demand or hunger.
 
Interesting?
What do you do with these insights? Super simple: You reflect your self-assessment in the Food Quantity Chart. It leads you through the different categories. As soon as you have received – my of course non-binding – quantitative and qualitative recommendations, you will know if you need to eat less or more as well as which food in which form is best for you. Although these are only soft and relative guidelines, they can help you to define daily quantity improvement actions in your Food Pyramid Template.
 
Finally, you want to validate your food quantities regularly and adjust them if necessary.
Although the “80% full” rule is generally helpful. Yet you want to constantly listen to yourself and apply further rule of thumbs. For instance, the amount of toilet visits per day and the stool consistency can tell you if you are eating too much.

 
Ignorance
Why do you make a science out of food quantity? I eat as much as I want. Occasional digestion problems are normal.” In general, I like that you listen to your body. However, sometimes the sensors are not working anymore though. With that, the sensitivity for your physical demands decreases. You want to understand that food quality is essential.
 
Gluttony
Immoderate eating is surely a huge social problem – especially in the developed world. We live in abundance. Since food is available anywhere and anytime, sweet temptations are omnipresent. Especially people who are bored or face mental challenges are in danger to step into this trap. Whatever it is, do not make food intake a placeholder for something else. Its primary purpose is to satisfy your physical demands.
 
Calorie Counting
Self-restriction is the opposite of gluttony. Many people – especially young women – want to look like celebrities. Jeans size zero is the self-declared goal. The dead end is called anorexia. Very dangerous for your mind and body. Intentional extreme hungering – with fasting being the exception – will harm you on all levels.

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