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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,775 times.
The right diet is an important part of staying in shape. Maintaining a fit body requires attention to diet and exercise. Nutrient-rich foods are no substitute for physical activity, but paying attention to what you eat plays an important role in building a strong and toned body. Combining a balanced diet and paying special attention to nutrient tolerance when working out will ensure you stay in shape even while maintaining a regular diet.
Steps
Balanced Diet
- Carbohydrates from whole grains such as oats, whole-wheat bread, and brown rice.
- Healthy fats and oils. Healthy choices include unsaturated fats like olive and vegetable oils; nuts, seeds and avocados; fatty fish like salmon. Research shows that fat makes up a third or more of the diet Americans consume each day, which is an acceptable fact – if only eating the healthy food groups. Note that fats and oils are the calorie-dense group, so a small amount is a lot. You should carefully read the information on the product packaging.
- Vegetables and fruits. Let this group make up half of the portion at each meal.
- Nuts, beans, seeds and/or tofu. If you’re a vegetarian, this food group is an important source of low-fat protein.
- Fish, poultry and eggs. If you choose animal meat then you should eat more and reduce the amount of nuts, beans, seeds or tofu products.
- Eat only one to two servings of dairy products per day, or vitamin D and calcium supplements if you don’t like (or are allergic to) dairy products.
- Occasionally eat red meat, processed meat, and butter. Do not eat red meat more than 2 times per week and reduce processed meat and butter in your diet.
- Reduce consumption of processed grains such as white rice, white bread, sugar or processed foods, and salt. [1] X Research Source
- Dried fruits, potatoes and bananas provide complex carbohydrates that help you keep and use energy efficiently. Each of these food groups contains beneficial potassium along with other nutrients.
- Broccoli and other green vegetables, tomatoes, blueberries and cocoa all have antioxidants that help remove free radical damaged cells from the blood.
- Milk and green vegetables provide calcium for strong bones. Drinking warm milk before bed has the benefit of increasing serotonin and melatonin during sleep.
- Salmon and nuts provide fat and protein. Add Brazil nuts to your diet because they are high in selenium, a mineral that aids digestion. [2] X Research Source
Get Enough Fiber
- Foods rich in fiber often require a lot of chewing. However, when you chew thoroughly, the feeling of satisfaction increases.
- High-fiber foods are consumed more slowly. As a result, you will feel full for longer.
- Foods that contain soluble fiber like barley and beans can help stabilize blood sugar throughout the day. Which means you won’t often feel hungry.
- Fiber also reduces cholesterol in the body and laxative helps the digestive system become healthy.
Prepare Delicious Food
- Gradually develop cooking techniques. You will be overwhelmed if you take in too much, too quickly at once. Let’s start with a simple formula to increase confidence. Allow yourself to learn over time and you’ll feel cooking become a habit.
Eating Right While Working Out
- Drinking enough water before a workout is also important. You should drink 2 to 3 glasses of water 2 to 3 hours before exercise.
- Continue to drink water while exercising. Drink 3/4 to 1 and a half cups of water every 15 – 20 minutes [10] X Research Source , and you should choose electrolytes if you’re training for more than 60 minutes. [11] X Research Source
- Drinking cherry juice after a workout will help reduce muscle soreness. However, avoid drinking juice before or during exercise as it can cause stomach cramps. [12] X Research Source
- Read the information on the product packaging carefully. Nutritious cakes and “diet” foods are often high in sugar, processed for a long time, and contain artificial ingredients. If you choose to buy a nutritious cake, choose one that has only about 5g of protein, a little carbohydrate and very little fat.
- Note the calories in sports drinks. If you work out to lose weight, choose water or have the word “light” on the package. [16] X Research Source
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,775 times.
The right diet is an important part of staying in shape. Maintaining a fit body requires attention to diet and exercise. Nutrient-rich foods are no substitute for physical activity, but paying attention to what you eat plays an important role in building a strong and toned body. Combining a balanced diet and paying special attention to nutrient tolerance when working out will ensure you stay in shape even while maintaining a regular diet.
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