Remember the science teacher at school and the food pyramid and a balanced diet? Good, because I'm about to tell you that they were half right, fitness and a balanced diet are important for your health, but there's a little more... A healthy and balanced diet is about eating just the "ideal" food, using certain food groups, and counting calories. Here I would like to give you an overview of balanced nutrition, without going into teacher or parenting mode.
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| Get to know types of food should be included daily for a healthy diet |
What is a calorie?
Protein
Carbohydrates
Fats: the right one
What is a calorie?
A calorie is a unit of energy obtained from almost everything we eat or drink every day.
Whilst we need to shed pounds or grow lean muscular tissues, we want to recognize how many calories we give our body and what foods those calories come from. To help you better understand this, and we look at the table below, it contains only macros that we need to eat every day because micronutrients such as vitamins and minerals have a value close to zero calories.
Protein:
Protein is the best brick for your body. That's why they should be an important part of your diet. A moderately active person should aim for 25-30% of their daily protein calories and up to 40% for people who do sure hard physical work or a sport such as strength training.
Try to include protein in every meal you eat throughout the day. This can help you eat less and control cravings, as protein-rich foods digest slowly. This will make you feel fuller for longer and have fewer cravings between meals.
Meat, fish, poultry, and dairy products (attention to fat content) are excellent sources of protein because you want to lose weight. Legumes and hazelnuts are also sources of protein. Pay attention to the number of nuts you eat well because as long as they are high in protein, they are also very high in fat and calories.
Carbon hydrates:
Carbohydrates are our body's naturally preferred source of energy, especially during exercise or labor. They become a "problem" when our diet contains more carbohydrates than our body needs energy every day, resulting in the storage of excess carbohydrates in the form of fat.
Carbohydrates do not provide us with energy, they provide us with fiber and other nutrients important to our overall well-being and must make up about 40-50% of your daily meals. These are good sources of carbohydrates: wholemeal bread and pasta and brown rice that are rich in fiber, fruits, and vegetables, which means you feel fuller for longer.
Some important things to consider: try to stay away from processed cereals such as white bread, pasta, and white rice. The treatment they break away deprives them of important nutrients and makes them more sugar-rich than a full serving of the same size. For fruits and vegetables, try to choose varieties rich in fiber and/or water, such as apples, pears and watermelons, and vegetables such as lettuce, cabbage, and celery. They are low in calories and high in fiber and will help you feel fuller for longer without straining your calorie budget, which will facilitate rapid weight loss.
Fat:
For years, gurus have been telling us that we should eat as little fat as possible or eliminate them from our diet to stay healthy. Today, common sense is back as research sheds new light on the old villains...
In other words, our body needs fat to function properly. They contribute to the lubrication of joints, digestion, protection of our skin, and other vital functions. A lot of fat in our diet accounts for about 20-25% of your daily caloric needs.
All fats are different. There are good fats, bad fats, and very bad fats. So I'm going to give you a brief overview so you know what to look for when you eat healthily.
The right one:
Heart-healthy unsaturated fats which are of two main types. Monounsaturated and polyunsaturated.
Monounsaturated fatty acids have been shown to reduce total cholesterol, but especially bad cholesterol (LDL). Good sources of monounsaturated fatty acids include (preferably raw) nut butter such as almond and peanut butter, olives, avocados, safflower oil, and coconut oil.
Polyunsaturated fatty acids include the omega-3 fatty acids found in cold-water fatty fish such as salmon, herring, some varieties of tuna and mackerel (including sardines), pumpkin seeds, sunflower seeds, and flaxseed are also rich in omega-3.
Conjugated Linoleic Acids (CLAs) are fats found mainly in red meats and dairy products and are also good for you. Research has proven that these fatty acids help you lose weight, but by inhibiting the absorption and storage of other fats.
Saturated fat such as butter needs to be blanketed in your food regimen. The important thing here is moderation, and also you must restriction, no longer eliminate eating saturated fats eating saturated fats. For example, coconut oil is extremely healthy and doesn't complicate the task if you want to lose weight.