An active lifestyle is very important, along with it proper nutrition is also equally important along with rest. Many people focus on either an active lifestyle or well-balanced nutrition, but rarely you could find people who equally balance both aspects to be fit.
Well-balanced nutrition doesn’t mean eating one or two meals cautiously and neglecting the rest of the meals in a day with junk. It’s all about consistency when it comes to health and fitness. Consistent efforts will lead you to the body that you always dreamt of. With that being said, healthy food doesn’t mean you have to eat tasteless foods. Gone are those days, when boiled food without oil is the only way to eat healthily. You can eat tasty food and still be healthy. You need to have the basic nutrition knowledge to prepare healthy food all by yourself. To shed more light on this topic, we have listed down a few effective tips that can help you to stay fit and healthy.
1) Prioritize Complex Carbs and Fiber:
Complex carbs like brown rice, sweet potato, and oats, etc keep your stomach full for a longer time than when you eat simple carbs. In this way, you don’t eat much often which helps to control the overall calorie intake per day. On the other hand, simple carbs make you hungry within a very lesser time. Also, fiber-rich foods can help you with smooth digestion and reduce constipation as well.
2) Eat Plenty of Protein:
Protein helps you to preserve lean mass as it is very important for food metabolism. Good muscle mass makes you look fit and strong. With regular resistance training, protein can help you build more muscles as well. Apart from muscle building, protein repairs the cells in your body, good for skin and hair too. You can find protein in foods like chicken, fish, eggs, beans, and dairy products.
3) Eat Omega-3 Rich Foods:
The omega-3 fatty acid is the most neglected macronutrient because it is rarely found in foods. Omega-3 helps to reduce the risk for heart-related diseases, it can improve eye and brain health and have many other benefits. So, eat foods that are rich in omega-3 fatty acids. Foods you can find omega-3 fatty acids are fish, egg yolks, nuts, and needs. Ensure include these foods frequently in your diet.
4) Eat More Vegetables and Fruits:
It is recommended to eat at least one cup of fruits and vegetables per day. Fruits can be any fruit like apples, bananas, pomegranates, and grapes, etc. Likewise, pick your favorite vegetables and make them like a salad or the way you like the most and have them once a day. Vegetables improve digestion, keep you full for a longer time, and are rich in vitamins and minerals as well. So, in any which way, vegetables and fruits have umpteen benefits.
5) Know Your Fats:
Whenever you go to the grocery shop, read the nutrition label at the back of every item you buy. If possible try to buy those, who have less saturated and trans fat in particular. Polyunsaturated and monounsaturated fats are good for health if consumed in limited amounts. But trans and saturated fat should be consumed very limitedly and if possible eliminate them from your diet as much as possible. But, you cannot ignore fats completely because they are necessary for hormone production, to keep your organs protected and absorb nutrients, etc.
6) Cut Down on Sugar:
Sugar is the major culprit when it comes to obesity and cardio-vascular diseases. Drinks and sweets are very high in sugar and can lead to many health problems. If you crave sugar often, you can have it from natural resources like honey, syrups, and unsweetened fruit juices. Its best to try to cut down sugar as much as possible.
To wrap up, these nutrition tips can help you stay healthy to some extent but if you want to optimize it completely, practice a fixed fitness routine. Physical activity can be of any form, weight training, cardio, sports, aerobics, swimming, or any other workout that you like. If you are an older citizen, you can still start your fitness journey now as well. Just find some fitness workouts for seniors online or you can even hire a coach to get started.