Author:
Monica Porter
Date Of Creation:
14 March 2021
Update Date:
1 July 2024
Content
Eating right is an important part of staying in shape. Maintaining a healthy body shape requires attention to your diet and exercise process. Nutrient-rich foods are no substitute for physical activity, but paying attention to what you eat plays an important role in building a healthy and toned body. Combining a balanced diet and paying special attention to nutrient intake during exercise will ensure you stay in shape even while maintaining your daily diet.
Steps
Method 1 of 4: Balancing the Diet
Follow the instructions of the nutrition tower. The US Government and many Nutrition Associations have created the nutritional pyramid for decades. This tool shows a graph of the food groups - and how much you need to eat. Nutrition Research Institutes in the US such as the Harvard School of Public Health have developed a powerful "nutritional pyramid" tool to evaluate your diet. The amount of food for each healthy “cornerstone” group in the nutrition pyramid will vary depending on body size, exercise level and dietary preferences, but for the most part, calories should be taken from the following groups. :
- Whole grain carbohydrates such as oats, whole wheat bread, and brown rice.
- Healthy fats and oils. Healthy options include unsaturated fats like olive oil and vegetable oils; nuts, seeds and avocado; Fatty fish like salmon. Research shows that fat makes up a third or more of the diet that Americans consume every day, which is an acceptable fact - if Eat only healthy food groups. Note that fats and oils are high in calories, just a small amount is needed. You should carefully read the information on the product's packaging.
- Vegetables and fruits. Let this group make up half of the serving at each meal.
- Nuts, beans, seeds and / or tofu. If you are vegetarian, this food group is an extremely important source of low-fat protein.
- Fish, poultry and eggs. If you choose animal meat, eat more and reduce the amount of nuts, beans, seeds or tofu products.
Reduce the group's food intake near the top of the nutrient pyramid. The nutrients found in dairy products are extremely important, but you should reduce the amount of foods that belong to the group near the top of the pyramid. Please follow the instructions below:- Eat only one to two servings of dairy products a day, or vitamin D, and calcium supplements if you don't like (or are allergic to) dairy products.
- Eat red meat, processed meat and butter from time to time. Do not eat red meat more than 2 times per week and reduce processed meat and butter from your diet.
- Reduce your intake of grains such as white rice, white bread, sugar or processed foods, and salt.
Consuming "superfoods" offers many nutritional benefits. If your goal is to stay fit and stay healthy, choose foods that are high in calories, antioxidants, calcium or heart-healthy fats and proteins.- Dried fruits, potatoes and bananas provide complex carbohydrates that help you efficiently store and consume energy. 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 bloodstream.
- Milk and green vegetables provide calcium for strong bones. Drinking warm milk before bed is beneficial for increasing serotonin and melatonin during sleep.
- Salmon, nuts, and seeds provide fat and protein. Add Brazil nuts to your diet because they are high in selenium, a mineral that aids in the digestive system.
Pay attention to serving sizes. Read product information carefully to determine the serving sizes and number of servings you need. Break large packets of food into small boxes and share large plates at the restaurant with someone else. Determine the correct serving size by approximating hand size, you can check the 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 hand. advertisement
Method 2 of 4: Get Enough Fiber
Understand the benefits of a high-fiber diet. High-fiber foods help control hunger and lose weight in a number of ways.
- High-fiber foods often require a lot of chewing. However, when you chew it thoroughly, it increases the feeling of satisfaction.
- High-fiber foods dissipate more slowly. Therefore, you will feel full for longer.
- Foods containing soluble fibers like barley and beans can help stabilize blood sugar throughout the day. That means you won't feel hungry often.
- Fiber also lowers cholesterol in the body and laxative helps the digestive system to become healthy.
Choose foods high in fiber. Fiber is found in many foods so you can easily add it to your diet. Choose fiber-rich grains, beans, vegetables, seeds, seeds, and fruits.
Gradually switch to a high-fiber diet. Although the body's function works best with a high-fiber diet, if you've never eaten a lot of fiber before, it may take time for your body to adapt. Start with one type of fiber and gradually increase it. For example, you can replace low-fiber corn cereals with raisins and wait a few days before eating a salad with lunch. advertisement
Method 3 of 4: Prepare Fresh Foods
Whole foods are preferred. Choosing unprocessed foods helps control your diet by eliminating "hidden" ingredients and excess salt. Weight gain can be caused by sugar, salt and other ingredients added to meals, not from the amount of food you eat. Whole foods like vegetables, fruits, whole grains, and fish are often part of the healthy group of the nutrition pyramid.
Grow a vegetable garden yourself. Research shows that children in the US who study at a school with their own vegetable garden are twice as likely to try a new food than children without that condition. Sowing your own seeds and taking care of your vegetables will help you become aware of healthy eating. In addition, it also helps you save and keep in shape without spending a lot of money.
Cook yourself with basic ingredients. Similar to eating whole foods, cooking yourself with the basic ingredients helps control your diet. Not only do you save money when you cook by yourself, but you also avoid additives, 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 your confidence. Allow yourself to learn over time and you will find cooking gradually becoming a habit.
Method 4 of 4: Eat Right when Exercising
Prepare a low glycemic index meal before exercising. Foods with a low glycemic index include "slow burned" carbohydrates such as oats, bran cereals, and whole wheat bread. Eat a meal with a low glycemic index 3 hours before exercising. Research shows that this will help you burn more fat while exercising.
- It is also important to drink enough water before exercising. You should drink 2 to 3 glasses of water 2 to 3 hours before training.
Choose foods that increase energy and endurance. You're probably familiar with the carbohydrates from a blend of glucose and fructose (in sports drinks) often used during long-term exercise. 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.
- Continue drinking water while exercising. Drink 3/4 to 1 and a half cups of water every 15 to 20 minutes, and you should choose electrolyte water if you exercise for more than 60 minutes.
Add energy after long periods of exercise. Here's an opportunity to reward food itself without gaining weight: chocolate milk is an effective energy regain after exercise. 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 exercise will help relieve muscle soreness. However, avoid drinking juice before or during exercise as it can cause stomach cramps.
Post-workout protein intake helps muscles recover and grow. Sources of protein can be found in fish, poultry, meat, seeds, beans, seeds, lentils, soybeans, and dairy products. Note that protein supplement advertisers often say they provide amino acids that your body cannot make on their own, but you can still get that important nutrient from protein-rich foods.
Remember, "diet" foods are not a substitute for exercise. One preeminent study shows that foods labeled "diet" encourage you to eat more and exercise less. This will ruin your efforts to stay in shape. Food with the "diet" label has the same calories and nutrients as any other food in the same size!
- Carefully read the information on the product's packaging. Nutritious cakes and "diet" foods are often high in sugar, processed over a long period of time and contain artificial ingredients. If you choose to buy nutritious cakes, choose one with only about 5g of protein, a little carbohydrate and extremely low fat.
- Note the number of calories in sports drinks. If you're exercising to lose weight, choose a water or a "light" on the package.
