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How to Stay Fit with Food

February 18, 2024 by admin Category: How To

You are viewing the article How to Stay Fit with Food  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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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.

Table of Contents

  • Steps
    • Balanced Diet
    • Get Enough Fiber
    • Prepare Delicious Food
    • Eating Right While Working Out

Steps

Balanced Diet

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Follow the nutrition pyramid’s instructions. The US government and many Nutrition Associations have created the nutritional pyramid for decades. This tool shows a chart of food groups – and how much you need to eat. Nutritional research institutes in the US such as the Harvard School of Public Health have developed a very useful “nutrition pyramid” tool to assess your diet. The amount of food in each of the healthy “foundation” groups of the food pyramid will vary depending on body size, exercise level and dietary preferences, but for the most part, calories should come from the following groups: :

  • 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.
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Reduce the food intake of the group near the top of the trophic pyramid. The nutrients found in dairy products are extremely important, but you should reduce your intake of foods near the top of the nutrient pyramid. Please follow these instructions:

  • 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
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Consuming “superfoods” provides many nutritional benefits. If your goal is to stay fit and healthy, choose foods that are high in energy, antioxidants, calcium, or heart-healthy fats and proteins.

  • 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
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Pay attention to portion sizes. Read the product information carefully to determine the serving size and number of servings you need. Break large packages of food into small containers and share a large plate of food at a restaurant with someone. [3] X Reliable Source Dairy Council of California Go to source Determine the correct serving size by approximating the size of your hand, you can find instructions on the Internet. For example, one serving of carrots is equivalent to one cup, or roughly the size of an adult’s fist; One serving of dry cereal is one cup or the size of an adult fist. [4] X Trusted Source Dairy Council of California Go to Source

Get Enough Fiber

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Learn the benefits of a high-fiber diet. High-fiber foods help control hunger and lose weight in many ways.

  • 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.
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Choose foods rich in fiber. Fiber is found in many foods, so you can easily add it to your diet. You should choose high-fiber cereals, beans, vegetables, seeds, seeds, and fruits. [5] X Research Sources
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Gradually transition to a high-fiber diet. While your body functions best with a high-fiber diet, if you haven’t eaten a lot of fiber before, it takes time for your body to adapt. Start with one type of fiber and then gradually increase it. For example, you can replace low-fiber corn cereal with raisins and wait a few days before eating a salad for lunch. [6] X Research Sources

Prepare Delicious Food

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Give preference to whole foods (whpe foods). Choosing unprocessed foods puts you in control of your diet by eliminating “hidden” ingredients and excess salt. [7] X Source of Research Weight gain can be attributed to sugar, salt and other ingredients added to a meal, not necessarily the amount of food you eat. Whole foods like vegetables, fruits, whole grains, and fish are often in the healthy group of the nutrition pyramid.
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Grow your own vegetable garden. Research shows that children in the US who study at a school with their own vegetable garden are twice as likely to try new foods than children without that condition. [8] X Research Resources Self-seeding and growing vegetables will help you become conscious of healthy eating. In addition, it also helps you save money, keep in good shape without spending a lot of money.
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Cook your own with basic ingredients. Similar to whole foods, cooking with basic ingredients helps control your diet. Not only will you save money by cooking for yourself, but you’ll also avoid additives and reduce the amount of sugar, salt, and other processed ingredients.

  • 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

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Prepare a low glycemic index meal before exercise. Foods with a low glycemic index include “slowly burned” carbohydrates such as oats, bran cereals, and whole-wheat bread. Eat a low glycemic index meal 3 hours before exercise. Research shows that doing this will help you burn more fat when 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.
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Choose foods that increase energy and endurance. You’re probably familiar with carbohydrates from the mix of glucose and fructose (in sports drinks) commonly used during long-term workouts. However, you can choose a natural product that combines glucose and fructose with vitamins and antioxidants: honey! The darker the color of honey, the more antioxidants it has. [9] X Research Source

  • 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
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Replenish energy after a long workout. Here’s your chance to reward yourself with food without putting on weight: chocolate milk is an effective energy drink after a workout. Carbohydrates in milk will help replenish energy for the body. If you don’t like milk, you can eat a banana with peanut butter.

  • 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
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Protein intake after exercise helps muscles recover and grow. Protein sources can be found in fish, poultry, meat, nuts, beans, seeds, lentils, soybeans and dairy products. Note that protein supplements often claim to provide amino acids that the body can’t make on its own, but you can still get that important nutrient from protein-rich foods. [13] X Research Source[14] X Credible Source US Office on Women’s Health Go to Source
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    Remember that “diet” food is no substitute for exercise. A remarkable study shows that foods labeled “diet” encourage you to eat more and exercise less. This will sabotage your efforts to stay in shape. Food labeled “diet” has the same calories and nutrients as other foods of the same size! [15] 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
  • X

    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.

    Thank you for reading this post How to Stay Fit with Food at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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