Eating Healthier for a Healthier You
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Whether it is that post-holiday time of year, the end of a pregnancy, or just the result of a sedentary lifestyle, somehow the extra pounds got there, and something has to change to lose the weight. Determining how many calories you should consume daily and tracking your calorie intake throughout the day is an effective way to try to lose weight. Counting calories is not a diet, but it does help you eat the right number of calories for your height, weight and level of physical activity. Counting calories is not what it’s all about however, it’s also important to eat the right kind of foods whenever you’re trying to achieve a healthier lifestyle. It’s important to make sure that your diet is well balanced in order to achieve good health, and avoid long term diseases and illnesses. As our lives become busier, this can become more difficult, however this article will try to help you to understand the components of a balanced diet, why it’s important, and how to apply this information to your every day life. The Tulsa Personal Trainers at Fitness Together will help you achieve a healthier lifestyle you’re looking for. We not only motivate and show you the right kinds of exercises to perform, but we also care about your overall health when it comes to eating as well. This article contain information on how to maintain a balanced diet for a healthier you.
The Five Major Food Groups
1. Fruits and Vegetables – Despite this being one of the most important food groups, and having many health benefits, studies have shown that the majority of the population aren’t eating enough of them. This is surprising considering the goodness it provides and huge variety available in shops nowadays. Fruits and vegetables provide your body with lots of vitamins and minerals which are hard to come by in other areas of your diet. They also have a high water and low fat content so are a good choice for snacks. Research has shown that a diet which lacks in this group of food can lead to diseases such as heart disease and even some cancers. A lack of it can also lead to high blood pressure and various vitamin deficiencies which result in a lowered immune system, and sometimes long-term illness. Strive to eat five different portions fruits and vegetables per day to make sure that you get a variety of vitamins and minerals. To get the best variety, choose ones which are different colours, as generally, different colours give you different things. A quick way to decide what exactly a portion consists of is to count one generous handful as a portion, but it does vary between different foods. The easiest way to raise the amount of fruit and veg that you eat is to snack on them rather than chocolate and potato chips.
2. Protein – This refers to protein rich foods which mainly includes animal produce. For this reason vegetarians and vegans often don’t consume enough protein, although this can be avoided since there are vegetarian foods containing lots of protein. However, most people do not struggle to consume enough of this food group. It is an important part of your diet as it’s vital for many functions inside the body. It’s main function is for growth and repair, so it’s needed for hair and nail growth, repair of nerve cells, muscle growth and repair, and healing injuries. A diet which lacks protein can cause muscle deterioration, arthritis, heart problems and organ failure, so it really is important to consume enough. If you want to know whether you are deficient in protein, you should visit a doctor, but some of the symptoms include hair loss, muscle soreness and cramps, slow healing of wounds and loss of sleep. The recommended daily amount for an adult is around 45 – 55 grams. However, opinions vary on this as research is still being done to determine how much is required. This number also changes depending upon your lifestyle and natural build and weight. If you regularly exercise with your own Tulsa Personal Trainer at Fitness Together, or are trying to build more muscle, then more protein will be required in your diet. If you rarely do exercise and you have a small build, then you won’t need as much. To make it easier to decide whether or not you are consuming enough protein, it’s suggested that you eat 2-3 portions a day.
3. Dairy – dairy is known as being a good source of calcium, and dairy products are fairly easy to include in your diet. However for people with a lactose intolerance or an allergy to milk, getting enough dairy in there diet can be more difficult, although there are many substitutes for the real thing. Dairy is a very good source of calcium. Calcium is important as it helps to promote strong bones and teeth. As well as this, it also regulates muscle contraction, which includes the heartbeat, so it’s pretty important. Inadequate calcium intake up to the age of 25 can cause bone problems such as brittle bone disease and osteoporosis. This is most common in women as they generally have a lower bone mass than men. In order to absorb calcium effectively the body must utilize Vitamin D. This is easy to get as your body generates it as long as you get a good amount of sunlight. So foods which are either dairy foods or foods which are useful to those who can’t eat dairy. Dairy foods, although this may be pointing out the obvious, include, milk, cheese, yoghurt, fromage frais, but don’t include butter or cream in the dairy category. For those who are vegan or lactose intolerant, you can find your calcium elsewhere, such as in calcium-fortified soya milk and yogurts, dark green leafy veg such as broccoli and spinach, almonds and some types of fish.
4. Carbohydrates – This food group should be your bodies main source of energy rather than sugars and fats. They should generally be a part of every meal, and most people have no trouble in including this in their day to day diet. Certain types of carbohydrates are especially good for you and can prevent diseases so it’s best to choose your carbohydrates wisely to get the most out of them. Most carbohydrates provide a long lasting, slow release of energy which prevents an energy crash throughout the day, this is something you’ll need when working out with Tulsa Personal Trainer at Fitness Together. They are generally low in fat yet are still filling, which means you are less likely to snack on less healthy things in between meals. The best type of carbohydrates are whole-grain products. Whole grain is widely available in many types of carbohydrates, and their importance is becoming more widely known. Whole grain provides many useful nutrients which are stripped away in refined grains. They contain fibre which promotes a healthy digestive system, protein, vitamins and minerals, and carbohydrate. They are also rich in anti-oxidants which prevent cancer, heart disease and diabetes. Complex, the good ones, carbohydrates are found in foods such as: oats, potatoes, root vegetables, wholemeal bread, wholemeal cereal, wholemeal pasta, nuts, brown rice, beans and lentils. Complex carbohydrates are also found in a less healthy form in white bread, white flour and white rice. Simple, the not so good kind, carbohydrates, which you should avoid, are in pizzas, white sugar, snack bars, chocolate, cakes, pastries and ready-meals and sauces.
5. Fats and Sugars – While many people assume that fat and sugar should be cut out if you want to be healthy, this is wrong. It’s important to include a little bit in your diet, it’s just all about finding the correct balance. Besides, if you never treat yourself then one day you’re going to binge on lots of unhealthy food, and that’s really not good for you. Fat is stored under the skin as a fuel reserve, so it’s good to have a bit there, especially as it also cushions your organs. You do need to be aware though, that too much fat will cause obesity-related diseases, so just consume it in moderation. And the best thing about fat? It makes the food taste better! As for sugary foods, unless it’s sugar found naturally in fruit, they provide no nutrient, only a burst of energy, so you should really cut down on them. Unsaturated fats (which are better for you and contain essential fatty acids) are found in oily fish (eg. salmon, tuna and mackerel), avocados, nuts, seeds, virgin olive oil and sunflower oil.
Just remember that the most important thing about eating well is not to look better but to have your body operate on a higher level. We are all essentially machines, and it’s important to have the right kind of fuel, in the right amount, for that machines operate at its highest potential.
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