The importance of adapting nutrition to your needs

This is the topic I had in mind since the posts we can find about nutrition are often not always black and white. What is good for some should not be good for others. Nutrition has many nuances and variables to consider, so it is important to know the importance of adapting nutrition to your personal needs.

So when I am asked a question about nutrition, my answer usually starts with “well, it depends …”. And since context is so important when it comes to nutrition, here are some examples.

la importancia de adaptar la nutriciĆ³n a tus necesidades

Tips for adapting nutrition to your needs


Nuts are an excellent source of protein, healthy fats and fiber, and also contain: vitamin E, B vitamins and minerals such as selenium, iron, calcium, zinc, potassium, magnesium, manganese and copper.

Some studies have also found that consuming 30 grams (small amounts) of nuts per day can reduce the risk of heart disease. But for those who are allergic to nuts, they can cause unpleasant side effects such as vomiting, diarrhea, bloating, itching, difficulty breathing or swallowing, and in severe cases, anaphylaxis.

So for those who are not allergic to nuts, consume about a handful of them without salt per day, usually a healthy supplement for a balanced diet, and no, they don’t get fat.



Divine fruit and a source of vitamin C, vitamin A (in the form of a precursor to beta-carotene) and fiber. But too much grapefruit juice can interfere with atorvastatin, which is a blood cholesterol-lowering drug. Inclusive also works with other drug series, including calcium channel blockers, immunosuppressants, and warfarin.

Therefore, in this aspect, this food will not be the best option depending on who it is for. However, if you are not taking any of these medications and you enjoy grapefruit, then this may be a good food to include in your daily routine.

Onions and garlic

They give good taste to food, they provide vitamins and minerals such as vitamin C and magnesium. They also contain prebiotics that feed the beneficial and much needed bacteria in our gut.

However, in some people with IBS (Irritable Bowel Syndrome), they can cause bloating, abdominal pain, and gut problems, since they are foods rich in FODMAPs (fermentable short-chain carbohydrates, very common, especially in plant foods ). But of course it depends on the amount of garlic we are going to consume as 1 clove of garlic in a large saucepan is not critical.

Hence, these vegetables provide an additional benefit to the diet, except for those with IBS and are sensitive to onions and garlic. But this is not the reason everyone should be excluded from the diet.


One of the most dangerous fruits, but with many benefits. Bananas provide fiber, carbohydrates, vitamins and minerals (such as: potassium, magnesium, vitamin C and vitamin B6).

The potassium found in bananas is generally good for us, as it can help maintain our regular heart rate and healthy muscles. However, for people with kidney failure, exogenous potassium must be reduced and therefore bananas are no longer the best fruit option to consume.

I also hear people say that bananas should be avoided because they are rich in sugar. This is also not true, as the sugar in bananas occurs naturally and is associated with other nutrients, especially fiber, which helps slow down its absorption. Also, depending on its maturity, you can take advantage of this and use it, for example, just before training.

Donuts or Ice Cream or Ultra Processed Any Type

Does anyone know that it is not worthwhile for anyone to regularly eat a huge amount of donuts. But strict adherence to “forbidden foods” or what we consider to be harmful to our health also does not promote a healthy relationship with food.

This is why flexibility is important, allowing us to enjoy every bite of food we like. Balance, context and knowledge of the importance of adapting nutrition to everyone’s needs are essential!

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