women weight loss
FitnessHealth

The Right Food For Staying Fit

Healthy Food Is Important For Fitness

To get the right amount of calories and nutrients you need to develop a balanced diet that can energize you to perform any kind of exercises or your daily routine tasks.

If you want to eat right to exercise, it’s not just about eating vegetables over junk food. You will need to make a diet plan deciding the type of nutrients you require and how many times a day you need them.

Take a good start

The most important meal is the first meal of the day.

As stated in an article published by Harvard Health Letter, if you keep a regular habit of eating breakfast it can lead to reduced risk of heart disease, obesity, and diabetes. To power your muscles and brain in the morning your body needs an increased level of blood sugar which can be restored through a healthy breakfast. If you have decided to exercise you must eat a nutritional breakfast otherwise you will feel weak and tired.

Choosing the right breakfast is very important. Many people depend on carbohydrates for their breakfast which doesn’t keep them feeling full for long instead a fiber and protein-rich meal in the morning can maintain your energy levels for exercise. 

Here are some tips for a healthy breakfast:

  • Eat oat bran, oatmeal, or whole-grain cereals that have enough fiber with yogurt, milk, or chopped nuts instead of eating cereals high in sugar.
  • If you like having pancakes/waffles, use whole grain options instead of all-purpose flour, and also add some cottage cheese to the batter. 
  • If you like having bread, use the whole grain and you can eat peanut butter, eggs, or any other protein source with it.

The Right Carbohydrates For You

Even though carbohydrates are a source of energy for the body, people consider them bad for health and use low-carb diets. As per Mayo Clinic, your total daily carbohydrate intake should be almost 45 to 65 percent especially if you exercise.

Instead of depending on the simple carbs which can be found in processed founds and sweets, you should eat complex carbs which can be obtained through vegetables, whole grains, fruits, and beans. You must consume the right carbohydrates.

As whole grains digest more slowly they have more staying power than refined grains.

They help balance your body sugar levels and keep your body energized throughout the day. These grains have the minerals and vitamins you need to keep your body active.

Eat Meals Full of Protein

To keep your body growing, maintained, and repaired proteins are essential. As reported by the University of Rochester Medical Center that your red blood cells die after 120 days. 

For every kilogram of their body weight, adults need 0.8 grams of protein, as reported by Harvard Health Blog. This is almost equal to 0.36 grams of protein for every pound of body weight. People who exercise and older adults may need more protein than this.

Protein can be acquired from:

  • Eggs
  • poultry, such as chicken and turkey
  • red meat, such as beef and lamb
  • fish, such as salmon and tuna
  • dairies, such as milk and yogurt
  • legumes, such as beans and lentils

Increase your fruit and vegetable intake

For your body to function properly you need natural fiber, vitamins, and minerals which can be found in fruits and vegetables, which are also low in calories and fat.

Every meal you eat, try to fill half your plate with fruits and veggies, as recommended by the United States Department of Agriculture.

Whenever you go to a grocery store, try a different fruit or vegetable. For snacks try dried fruits and raw veggies.

Maintaining Balance Ts The Key

As you choose an active lifestyle, you will understand which foods are good for your body and which are not. The best thing is to listen to your body and balance what feels right with what’s good for you.

Follow these tips:

  • Make breakfast a part of your routine.
  • Eat complex carbohydrates, healthy fats, lean protein sources, and various fruits & veggies.
  • Fill up your fridge and gym bag with healthy workout snacks.

Summary

Healthy food helps you get the nutrients required to perform exercises and daily tasks. To eat right and exercise you will have to start with a good breakfast which should include oatmeal, whole grain cereals, or oat bran. Then eating the right carbohydrates is also very important as it provides energy to the body. Eat whole grains as they provide you energy throughout the day and balance your sugar levels. Eating eggs, poultry, and fish is necessary as they provide proteins for the body to grow. For the body to function, you need fiber, vitamins, and minerals which can be found in fruit and vegetables. The best thing is to listen to your body and balance what feels right with what’s good for you.

Leave a Response