Home / Health / Fueling Your Body Right: A Guide to Proper Nutrition by KH Nutrition

“Good nutrition will prevent 95 percent of all disease”. Healthy living, including a good and nutritious diet, regular exercise, meditation, yoga practices, and other things, helps individuals live a disease-free and healthful life. Fresh fruits, vegetables, whole grains, legumes, nuts, and lean proteins form a part of a complete diet that an individual should consume to gain an adequate amount of calories required by the body.

On average, a daily requirement of 2000 calories is estimated to be good for a healthy person to maintain their weight, but a variation may be seen depending on age, sex, and level of physical activity. But, not only the calories that matter; the source of these calories is also essential to maintain a healthy lifestyle. “Empty calories” are stated for the food items that provide mainly calories and very little nutrition, including cakes and cookies, processed meat, energy drinks, sodas, ice creams, chips, fries, pizzas, and many others.

Fueling Your Body Right: A Guide to Proper Nutrition by KH Nutrition

A balanced diet is required to supply the nutrients to your body to work efficiently as a healthy body, and the immune system is essential to keep away diseases, infections, fatigue, or low performance. In addition, many growth and developmental defects have been found, especially in children who lack proper food and nutrition. Also, with a lack of regular exercise routines and appropriate diet charts, individuals have a high risk of obesity and other diseases, including metabolic syndromes such as type 2 diabetes and high blood pressure. 

This blog highlights the importance of good nutrition and the ways to effectively fuel your body by the tips given by KH Nutrition.  

How KH nutrition helps in guiding proper dietary intake?

KH in KH nutrition stands for ‘Kim Hoban.’ Kim has a Bachelor of Science in dietetics degree from SUNY College at Oneonta and is a NASM-certified personal trainer. She is a fat-positive nutritionist who believes that everyone has a right to feel comfortable in their body and pursue health and awareness. According to her, our eating habits should not deprive our body of eating food; instead, we nourish our bodies with a good supply of nutrition and lead a healthy and happy life. A journey through pregnancy and motherhood inspires her to help and support other women in every phase of their lives.

Everyone is aware that whatever food we consume daily has an immense contribution to improving our energy levels and ability to perform routine activities. Our body needs fuel, including fluids, carbohydrates, proteins, and others, for energy to work consistently. Here, we have discussed the importance of various food items that, if consumed properly, provide a valuable energy source to the body.


With an increase in physical activity, the body’s water loss in the form of sweat also increases. We need fluids to refill the body and prevent dehydration, cramping, and other undesirable and unnatural diseased outcomes to compensate for the water loss. The body’s sweating rate varies according to the type and intensity of exercise, body shape and size, weather conditions, and many other such factors. According to a general guideline, start to refill your body with adequate fluid quantity about every 45-60 minutes and about 3-6 ounces of fluid intake every 15-20 minutes to help balance the liquid level in the body.


On average, about 30-60 grams of carbohydrates are required every hour after the first hour of exercise. These carbohydrates or energy foods can be consumed in any form, including energy bars and drinks, gels, beans, and other food items that best suit your taste buds and the stomach to aid in easy digestion. Among natural food products, honey is one of the best sources of carbohydrates. Apart from this, fresh fruits and vegetables, milk and milk products, sugarcane, and other such items are essential sources of carbohydrates.

Carbohydrates: These carbohydrates or energy foods can be consumed in any form


Though sodium or salt should be exempted from the diet, a balanced amount of everything is required to complete a well-nutritional diet for an individual. With sweating, along with fluids, sodium is also lost, resulting in electrolyte imbalance that may result in cramping, muscular spasms, and other disease states. Therefore, salt intake is necessary in adequate quantities to compensate for the loss of salts and maintain an electrolyte balance.

Indulge your cravings and keep them healthy too! Learn how to use our sugar-free cake mix to make delicious treats without guilt.


KH Nutrition is an online platform that provides overall health and nutrition services to its clients. The platform encourages people to follow a nutritious diet plan through webinars, seminars, and individual assistance.