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Latest #nutritiontips Posts

  • • Intuitive eating... sounds easy right? In practice, not so much.

I’ve not tracked calories and macros since last Autumn and had maintained my physique reasonably well... but lately my sweet tooth has been getting the better of me (well, like everyday) and I’ve gone back to an evening glass of wine (or two). It’s a slippery slope... fluff is happening and I’m back on the sugar rollercoaster. Cravings have increased. Gym time has reduced. Moods are...moodier 😑

Tracking calories and macros is a ball-ache I know, but it’s always such a wake-up call. Yesterday’s food diary👆🏼has come in at around 1,600 calories with 100g protein (40%). I’m  petite at 5ft 2” so this is adequate food for me, but I would have eaten way more if I hadn’t been paying attention.

It’s not very ‘wellness’ to admit to counting and tracking but this approach works when I feel I need it - I hope over time I can reduce or stop tracking altogether without a significant increase in fat. I want to eat intuitively, but I’m still learning the appropriate amount of food for my body based on my activity level for any particular day 🤓

How do you manage your nutrition? Are you an intuitive eater, a mealplan follower or a calorie/macros tracker? Or do you just eat, enjoy and happily inhabit your body? #highfivetoyou
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#intuitiveeating #countingmacros #accountability #iffymfood #iffym #nutritiontips #alwayslearning #balanceddiet #foodfreedom
  • • Intuitive eating... sounds easy right? In practice, not so much.

    I’ve not tracked calories and macros since last Autumn and had maintained my physique reasonably well... but lately my sweet tooth has been getting the better of me (well, like everyday) and I’ve gone back to an evening glass of wine (or two). It’s a slippery slope... fluff is happening and I’m back on the sugar rollercoaster. Cravings have increased. Gym time has reduced. Moods are...moodier 😑

    Tracking calories and macros is a ball-ache I know, but it’s always such a wake-up call. Yesterday’s food diary👆🏼has come in at around 1,600 calories with 100g protein (40%). I’m petite at 5ft 2” so this is adequate food for me, but I would have eaten way more if I hadn’t been paying attention.

    It’s not very ‘wellness’ to admit to counting and tracking but this approach works when I feel I need it - I hope over time I can reduce or stop tracking altogether without a significant increase in fat. I want to eat intuitively, but I’m still learning the appropriate amount of food for my body based on my activity level for any particular day 🤓

    How do you manage your nutrition? Are you an intuitive eater, a mealplan follower or a calorie/macros tracker? Or do you just eat, enjoy and happily inhabit your body? #highfivetoyou
    .
    .
    .
    #intuitiveeating #countingmacros #accountability #iffymfood #iffym #nutritiontips #alwayslearning #balanceddiet #foodfreedom
  •  6  4  14 minutes ago
  • Let me ask you, how much is it worth to you to never have to feel “fat” again for the rest of your life?
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How much is it worth to you to have your friends JEALOUS of the amazing changes you’ve made to your body …begging you for your secrets…?
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How much is it worth to NEVER feel like you have to “deprive” yourself or “diet” again?
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Click the link in BIO to get FREE Answers !!
  • Let me ask you, how much is it worth to you to never have to feel “fat” again for the rest of your life?
    .
    How much is it worth to you to have your friends JEALOUS of the amazing changes you’ve made to your body …begging you for your secrets…?
    .
    How much is it worth to NEVER feel like you have to “deprive” yourself or “diet” again?
    .
    Click the link in BIO to get FREE Answers !!
  •  8  1  22 minutes ago
  • 'WHAT’S THE BEST DIET?'
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Follow @kamranfarooq.fitness for 🔑 fitness and nutrition tips
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Finding the best diet to lose weight can be a frustrating search. One day, you hear it’s Paleo, the next day, it’s Intermittent Fasting, and now, it’s Keto.
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OMG! Which one should I do?!?! Well, there’s nothing wrong with any of these diets - if you can sustain them long term and you find some enjoyment in them.
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The problem is, no ONE diet works for every individual. Being dogmatic about diet really makes no sense to me and never has.
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If you’re trying to lose weight, you’re going to have to be in a calorie deficit most of the time - not all of the time. In order to make your diet sustainable, you’re going to have to include foods you enjoy. You’re also going to need to include healthy foods most of the time so you actually feel good!
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That’s pretty much it. I posted a fat loss grocery list a few months back if you’re interested in knowing some good options there. I’ll also be posting a macro cheat sheet later this week to give you a better understanding of macros and calories.
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I hope this helps you as much as it has helped my clients.
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Tag a friend who’s unsure what diet is next👇
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#kamranfarooqfitness #diet #dieting #diettips #nutrition #nutritiontips #keto #iifym #flexibledieting #intermittentfasting #paleo #6smallmeals #lowcarb #atkins #weightloss #fatloss #losingweight #losingfat #weightwatchers
  • 'WHAT’S THE BEST DIET?'
    -
    -
    -
    Follow @kamranfarooq.fitness for 🔑 fitness and nutrition tips
    -
    -
    -
    Finding the best diet to lose weight can be a frustrating search. One day, you hear it’s Paleo, the next day, it’s Intermittent Fasting, and now, it’s Keto.
    -
    OMG! Which one should I do?!?! Well, there’s nothing wrong with any of these diets - if you can sustain them long term and you find some enjoyment in them.
    -
    The problem is, no ONE diet works for every individual. Being dogmatic about diet really makes no sense to me and never has.
    -
    If you’re trying to lose weight, you’re going to have to be in a calorie deficit most of the time - not all of the time. In order to make your diet sustainable, you’re going to have to include foods you enjoy. You’re also going to need to include healthy foods most of the time so you actually feel good!
    -
    That’s pretty much it. I posted a fat loss grocery list a few months back if you’re interested in knowing some good options there. I’ll also be posting a macro cheat sheet later this week to give you a better understanding of macros and calories.
    -
    I hope this helps you as much as it has helped my clients.
    -
    -
    -
    Tag a friend who’s unsure what diet is next👇
    -
    -
    -
    #kamranfarooqfitness #diet #dieting #diettips #nutrition #nutritiontips #keto #iifym #flexibledieting #intermittentfasting #paleo #6smallmeals #lowcarb #atkins #weightloss #fatloss #losingweight #losingfat #weightwatchers
  •  15  0  27 minutes ago
  • Thank you @jayshetty for this👏
Read caption also 👇 my lovers❤❤❤
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Reposted from @jayshetty -  Leave a 💛 if you will remind yourself that nothing is permanent. It's so easy to get stuck on a feeling and think it will never go away. But everything in life is temporary. Heartbreak is temporary. A job loss is temporary. Prioritize sitting in the present moment, and being patient with yourself. Change your mind set to that of a positive one. You will not be in this place forever. -
#phinephaceofficial #morningshowers #musicvideos #wendys😋rack #regrann
  • Thank you @jayshetty for this👏
    Read caption also 👇 my lovers❤❤❤
    -
    Reposted from @jayshetty - Leave a 💛 if you will remind yourself that nothing is permanent. It's so easy to get stuck on a feeling and think it will never go away. But everything in life is temporary. Heartbreak is temporary. A job loss is temporary. Prioritize sitting in the present moment, and being patient with yourself. Change your mind set to that of a positive one. You will not be in this place forever. -
    #phinephaceofficial #morningshowers #musicvideos #wendys😋rack #regrann
  •  62  3  32 minutes ago
  • ✔️1 billion people is estimated to have low levels of Vitamin D in their blood. ✔️1 in 5 people have ⬇️ low Vitamin D3 levels. 
Vitamins D3 deficiency is associated with many health issues such as rickets, osteomalacia, alopecia and muscle weakness. 
Below are some of the main warning signals that could indicate a deficiency on this essential vitamin. 
1. Chronic fatigue and tiredness
2. Bone loss
3. Getting sick or infected 
4. None and back pain
5. Depression

Your GP or health professional can prescribe a blood test to check your levels of Vitamin D3 👍
  • ✔️1 billion people is estimated to have low levels of Vitamin D in their blood. ✔️1 in 5 people have ⬇️ low Vitamin D3 levels.
    Vitamins D3 deficiency is associated with many health issues such as rickets, osteomalacia, alopecia and muscle weakness.
    Below are some of the main warning signals that could indicate a deficiency on this essential vitamin.
    1. Chronic fatigue and tiredness
    2. Bone loss
    3. Getting sick or infected
    4. None and back pain
    5. Depression

    Your GP or health professional can prescribe a blood test to check your levels of Vitamin D3 👍
  •  13  1  36 minutes ago
  • Time stops for no one use your time wisely once gone you have lost it forever
  • Time stops for no one use your time wisely once gone you have lost it forever
  •  2  1  40 minutes ago
  • 😋Enak kan bisa makan apa aja buat breakfast
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Tapi bagaimana sih sarapan yang baik itu?
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Nah, sebetulnya tiap negara mempunyai sarapan ideal yang berbeda-beda.
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- 󾓥Di Jepang, negara yang memiliki angka harapan hidup terpanjang kedua di 2018, sarapan
yang biasa dikonsumsi adalah:
miso,bubur atau nasi,tahu,telur.kan bakar
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🇬🇷Sedangkan di Yunani, negara dengan tingkat penyakit jantung yang rendah, biasa
mengkonsumsi roti gandum, telur, kopi hitam, yogurt dengan madu, dan keju.
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Walaupun berbeda, tapi satu kesamaan yang dapat diambil dari contoh diatas adalah:
1.Memakan makanan asli yang tidak diproses
2.Konsumsi makanan yang mempunyai nutrisi, bukan hanya karbohidrat saja
3.Dan yang penting selalu mengkonsumsi sarapan yang cukup untuk memulai harimu!
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Jadi, bagaimana bentuk sarapan kalian sehari-hari?
  • 😋Enak kan bisa makan apa aja buat breakfast
    -
    Tapi bagaimana sih sarapan yang baik itu?
    -
    Nah, sebetulnya tiap negara mempunyai sarapan ideal yang berbeda-beda.
    -
    - 󾓥Di Jepang, negara yang memiliki angka harapan hidup terpanjang kedua di 2018, sarapan
    yang biasa dikonsumsi adalah:
    miso,bubur atau nasi,tahu,telur.kan bakar
    -
    -
    🇬🇷Sedangkan di Yunani, negara dengan tingkat penyakit jantung yang rendah, biasa
    mengkonsumsi roti gandum, telur, kopi hitam, yogurt dengan madu, dan keju.
    -
    -
    Walaupun berbeda, tapi satu kesamaan yang dapat diambil dari contoh diatas adalah:
    1.Memakan makanan asli yang tidak diproses
    2.Konsumsi makanan yang mempunyai nutrisi, bukan hanya karbohidrat saja
    3.Dan yang penting selalu mengkonsumsi sarapan yang cukup untuk memulai harimu!
    -
    -
    Jadi, bagaimana bentuk sarapan kalian sehari-hari?
  •  4  1  40 minutes ago
  • M E A L  P R E P //
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Meal prep Sunday starting a day early 👌 I made my pear and rhubarb crumble this afternoon for a sweet and nourishing treat for next week. Absolutely loving @australianpears at the moment, one of my fave fruits! 🍐🍐
  • M E A L P R E P //
    .
    Meal prep Sunday starting a day early 👌 I made my pear and rhubarb crumble this afternoon for a sweet and nourishing treat for next week. Absolutely loving @australianpears at the moment, one of my fave fruits! 🍐🍐
  •  18  4  50 minutes ago
  • Stir Fry Chilli & Holy Basil with Lamb Mince - Holy moly!! I didn't know that the 'holy basil' has crowned the queen of herbs! I knew it's good for the body overall health but recently I looked closer (on google) and OMG! now I know why we Thai people look younger than the real age...hehehe...Basil has antioxidant, anti-inflammation, antibacterial and lots of vitamins & minerals. Good for anti-ageing, support heart, help with asthma, fever, reduce stress, treat acne and etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Incorporate basil leaves in cooking is absolutely easy like using parsley garnish a dish but the difference is basil smell much better and taste better too. I throw basil in any dishes I can..oops!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, today I made this classic Thai dish "Stir Fry chilli & basil with mince" : Start by placing the wok/pan over medium-high heat, add some coconut oil, pound a couple of garlics & chillies in a mortar & pestle, stir fry until they're fragrant, then add the mince, stir quickly, add some Bragg liquid amino or Tamari and some bone broth as well, stir well & throw in a handful of basil leaves, stir quickly and take off the heat, serve with crispy fried egg. For Thai, we have this dish with Jasmine rice but having it by itself is also delicious or have it with broccoli or cauliflower rice is also an excellent combo! Hope you enjoy it! xx⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#joynessfood #joynesslife #healthyfoodlover #healthyfoodrecipes #healthycooking #ketofriendly #ketorecipes #thaifoodlover #paleomeals #healingfoods #wholefoods #realfood #homefood #healthydelicious #eatforhealth #wholefooddiet #healthyjourney #mealplans #mealprepideas #foodmatters #instahealth #mealplanning #selfhealing #foodismedicine #paleorecipes #paleofoods  #nutritiousfood #nutritiontips #dairyfreerecipes #medicinalherbs
  • Stir Fry Chilli & Holy Basil with Lamb Mince - Holy moly!! I didn't know that the 'holy basil' has crowned the queen of herbs! I knew it's good for the body overall health but recently I looked closer (on google) and OMG! now I know why we Thai people look younger than the real age...hehehe...Basil has antioxidant, anti-inflammation, antibacterial and lots of vitamins & minerals. Good for anti-ageing, support heart, help with asthma, fever, reduce stress, treat acne and etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    - ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Incorporate basil leaves in cooking is absolutely easy like using parsley garnish a dish but the difference is basil smell much better and taste better too. I throw basil in any dishes I can..oops!⠀⠀⠀⠀⠀⠀⠀⠀⠀
    - ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    For example, today I made this classic Thai dish "Stir Fry chilli & basil with mince" : Start by placing the wok/pan over medium-high heat, add some coconut oil, pound a couple of garlics & chillies in a mortar & pestle, stir fry until they're fragrant, then add the mince, stir quickly, add some Bragg liquid amino or Tamari and some bone broth as well, stir well & throw in a handful of basil leaves, stir quickly and take off the heat, serve with crispy fried egg. For Thai, we have this dish with Jasmine rice but having it by itself is also delicious or have it with broccoli or cauliflower rice is also an excellent combo! Hope you enjoy it! xx⠀⠀⠀⠀⠀⠀⠀⠀⠀
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    #joynessfood #joynesslife #healthyfoodlover #healthyfoodrecipes #healthycooking #ketofriendly #ketorecipes #thaifoodlover #paleomeals #healingfoods #wholefoods #realfood #homefood #healthydelicious #eatforhealth #wholefooddiet #healthyjourney #mealplans #mealprepideas #foodmatters #instahealth #mealplanning #selfhealing #foodismedicine #paleorecipes #paleofoods #nutritiousfood #nutritiontips #dairyfreerecipes #medicinalherbs
  •  15  1  50 minutes ago
  • If you’re one of the millions of people who have trouble sleeping, try incorporating Montmorency tart cherries into your routine twice a day to reap the potential benefits.
🍒
An extra hour of sleep sure sounds dreamy. We all look forward to that extra hour we get when it’s school holidays, but research actually shows that this can compromise sleep rhythms. And, with nearly one-third of all Malaysians suffering from sleep disturbances, now is the time to rethink your sleep and consider more natural ways to get a good night’s rest.
🍒
Enter Montmorency tart cherries – the small but mighty fruit that may help you sleep more efficiently every night. If you have trouble sleeping, try incorporating Montmorency tart cherries into your routine twice a day (in the morning and at night) to reap the potential benefits.
🍒
#nutrifyourlife #healthychoices #healthylife #instahealth #healthyliving #sleep #goodsleep #sleepwell #wellness #natural #health #vegan #vegansofig #gethealthy #glutenfree #paleo #healthtips #healthychoice #nutritional #nutritiontips
  • If you’re one of the millions of people who have trouble sleeping, try incorporating Montmorency tart cherries into your routine twice a day to reap the potential benefits.
    🍒
An extra hour of sleep sure sounds dreamy. We all look forward to that extra hour we get when it’s school holidays, but research actually shows that this can compromise sleep rhythms. And, with nearly one-third of all Malaysians suffering from sleep disturbances, now is the time to rethink your sleep and consider more natural ways to get a good night’s rest.
    🍒
    Enter Montmorency tart cherries – the small but mighty fruit that may help you sleep more efficiently every night. If you have trouble sleeping, try incorporating Montmorency tart cherries into your routine twice a day (in the morning and at night) to reap the potential benefits.
    🍒
    #nutrifyourlife #healthychoices #healthylife #instahealth #healthyliving #sleep #goodsleep #sleepwell #wellness #natural #health #vegan #vegansofig #gethealthy #glutenfree #paleo #healthtips #healthychoice #nutritional #nutritiontips
  •  12  0  56 minutes ago
  • Yesterday’s recovery lunch following my bike ride : “asian style soup” with rice noodles, nappa cabbage, leek, broccoli, carrots, “wood ear” mushrooms, ginger, lemongrass, spring onion and lime! Probably the easiest dish to prepare, as the only skill required is chopping the vegetables and boiling some water! Add chili powder for extra fire 🔥 
Have a good weekend !
  • Yesterday’s recovery lunch following my bike ride : “asian style soup” with rice noodles, nappa cabbage, leek, broccoli, carrots, “wood ear” mushrooms, ginger, lemongrass, spring onion and lime! Probably the easiest dish to prepare, as the only skill required is chopping the vegetables and boiling some water! Add chili powder for extra fire 🔥
    Have a good weekend !
  •  28  3  1 hour ago
  • 82% of people would feel more confident approaching an attractive person if they had their dog with them, a survey found. 😸shopyible.com 😸 @shopyible
  • 82% of people would feel more confident approaching an attractive person if they had their dog with them, a survey found. 😸shopyible.com 😸 @shopyible
  •  32  2  2 hours ago
  • Nutrition Success Tip 08: The numbers paradox. 
Although we have stressed the importance of measuring results, here's the Nutrition paradox: Numbers aren't everything. Time and time again, we have seen people live and die by the numbers. And that's a mistake. 
People often judge their happiness based on their numbers. They're happy if they lose a pound on the scale or a percentage point of body fat in a given day or week, and they're sad if they don't. 
Remember that this isn't just a numbers game. You're also doing this to improve your health, longevity, performance, energy level and any number of other qualitative measures. 
Keep in mind that sometimes the numbers lie. For example, you can radically change your body without gaining or losing a pound; this happens when you lose a lot of fat and gain a lot of lean mass simultaneously, something that happens to many people when they start eating right and training seriously.

If your goals are more modest, you may not need to rely on the numbers at all. You may simply want to enjoy the process and check the mirror from time to time to see how things are going.

After all, we are assuming you are following a nutritional strategy to improve the way you both look and feel, and in doing so, you’re expecting happiness with your body as a reward. So, instead of waiting until you reach a certain number to be happy, which never works out like that anyway, it's important to find ways to be happy with your body right now.

Are you stronger? Do your clothes fit better? Can you see muscles you couldn’t see before? Do you like your reflection more when you look in the mirror? Do you feel more energetic? Have any other problems, such as headaches or dry skin subsided?

These are all things that will likely improve while following a good nutrition strategy, so make sure you’re looking for these improvements too. I guarantee you’ll be happier than if you just watch the scale, like a hawk scouring the field for mice, waiting for the needle to tip.

#nutrition #success #food #health #wellness #lifestyle #change #knowing #takeaction #bebetter #nutritiontips #nutritionsuccesstips #improve #growth
  • Nutrition Success Tip 08: The numbers paradox.
    Although we have stressed the importance of measuring results, here's the Nutrition paradox: Numbers aren't everything. Time and time again, we have seen people live and die by the numbers. And that's a mistake.
    People often judge their happiness based on their numbers. They're happy if they lose a pound on the scale or a percentage point of body fat in a given day or week, and they're sad if they don't.
    Remember that this isn't just a numbers game. You're also doing this to improve your health, longevity, performance, energy level and any number of other qualitative measures.
    Keep in mind that sometimes the numbers lie. For example, you can radically change your body without gaining or losing a pound; this happens when you lose a lot of fat and gain a lot of lean mass simultaneously, something that happens to many people when they start eating right and training seriously.

    If your goals are more modest, you may not need to rely on the numbers at all. You may simply want to enjoy the process and check the mirror from time to time to see how things are going.

    After all, we are assuming you are following a nutritional strategy to improve the way you both look and feel, and in doing so, you’re expecting happiness with your body as a reward. So, instead of waiting until you reach a certain number to be happy, which never works out like that anyway, it's important to find ways to be happy with your body right now.

    Are you stronger? Do your clothes fit better? Can you see muscles you couldn’t see before? Do you like your reflection more when you look in the mirror? Do you feel more energetic? Have any other problems, such as headaches or dry skin subsided?

    These are all things that will likely improve while following a good nutrition strategy, so make sure you’re looking for these improvements too. I guarantee you’ll be happier than if you just watch the scale, like a hawk scouring the field for mice, waiting for the needle to tip.

    #nutrition #success #food #health #wellness #lifestyle #change #knowing #takeaction #bebetter #nutritiontips #nutritionsuccesstips #improve #growth
  •  18  0  2 hours ago
  • Yesterday I asked if anyone felt guilty about getting to enjoy the weekend.

If you secretly didn't want to answer maybe it's a lack of strategy. That is where I am helping people online.

I am so very much enjoying these messages ❤🙏 sharing in the joy that comes with execution of a simple structure.
  • Yesterday I asked if anyone felt guilty about getting to enjoy the weekend.

    If you secretly didn't want to answer maybe it's a lack of strategy. That is where I am helping people online.

    I am so very much enjoying these messages ❤🙏 sharing in the joy that comes with execution of a simple structure.
  •  17  7  2 hours ago
  • I know we were just banging on about how you’re not allowed to stop eating, but now we’re telling you not to eat too much, it’s a delicate balance.

While it may seem obvious that “eating too much” would be a problem for weight loss, we’re not just talking about ordering pizza every night, this also applies to healthy food. For instance, someone might be eating very healthy foods but, in too high a quantity, when compared with their rate of exercise.

Weight loss occurs when there is more energy leaving the body than going in, therefore if your body is burning less energy than the energy you’re getting from food, healthy or not, weight loss will not occur.

Often this situation arises due to not planning out meals or portions correctly. For example, eating a nice, healthy and well-rounded breakfast but then only having a muesli bar for lunch at work, so by the time you get home, you’re STARVING and think “well, I’ve been good today, may as well treat myself”. A recipe for weight gain right there.

You might also just be piling your plate too high, thinking that because it’s “healthy” it doesn’t matter, but it does. Try scaling it back, you’ll likely find you feel just as satisfied without feeling “heavy” or “full” and better yet you’ll get more bang for your buck.

Of course, don’t think “oh well I might as well just eat junk food and exercise heaps” not all calories are created equal and the body processes healthy foods far quicker, plus you’ll feel terrible due to lack of vitamins and nutrients.

#vegan #keto #nutritionist #nutritioncoach #nutritional #nutritiontips #dietitian #nutritionplan #diet #nutritioniskey #nutritionfacts #nutritionmatters #dieting #fitness #iifym #sportsnutrition #nutritioncoaching #cleaneating #calories #flexibledieting #nutritionguidance #caloriedeficit #nutritiontip #weightlosstips #nutritionsystems #weightloss #diettips #shredding #muscle
  • I know we were just banging on about how you’re not allowed to stop eating, but now we’re telling you not to eat too much, it’s a delicate balance.

    While it may seem obvious that “eating too much” would be a problem for weight loss, we’re not just talking about ordering pizza every night, this also applies to healthy food. For instance, someone might be eating very healthy foods but, in too high a quantity, when compared with their rate of exercise.

    Weight loss occurs when there is more energy leaving the body than going in, therefore if your body is burning less energy than the energy you’re getting from food, healthy or not, weight loss will not occur.

    Often this situation arises due to not planning out meals or portions correctly. For example, eating a nice, healthy and well-rounded breakfast but then only having a muesli bar for lunch at work, so by the time you get home, you’re STARVING and think “well, I’ve been good today, may as well treat myself”. A recipe for weight gain right there.

    You might also just be piling your plate too high, thinking that because it’s “healthy” it doesn’t matter, but it does. Try scaling it back, you’ll likely find you feel just as satisfied without feeling “heavy” or “full” and better yet you’ll get more bang for your buck.

    Of course, don’t think “oh well I might as well just eat junk food and exercise heaps” not all calories are created equal and the body processes healthy foods far quicker, plus you’ll feel terrible due to lack of vitamins and nutrients.

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