As a human being, we always want to be in a good health. But having a good health is impossible without good diet and food habit. There are plenty of people in the world who just stays in shape by maintaining a healthy diet.
Well, we are not saying that healthy diet can only give you a desired body shape. You will need regular exercise, perfect sleeping habit and no place of bad habit like smoking or alcohol in your life. But having good food is important beside having all of the above mentioned practices.
If you want to start eating healthy and start to focus on your diet, then you have come into right place. This article will emphasize in some healthy foods which can increase your energy in not so expensive way as well as ensure a thriving diet. Few healthy foods that enhance your immunity and energy are marked out below. These meals also don’t require a lot of exercise to burn calorie. So, let’s see!
- Protein: Every meal should include a source of protein because the macronutrient protein is necessary for muscle growth and maintenance. It is entirely up to you whether you prefer combining animal and plant protein or getting your protein from vegan sources.
Some plant-based protein:
- Soy and soy products
- Grain products
Some animal protein:
- Meat and meat products
- Milk and dairy products
Make sure to get enough protein, but don’t overdo it: A daily protein intake of 1 to 1.5 g per kg of body weight is optimal if you want to get in shape and you exercise regularly.
- Fruits and Vegetables: The World Health Organization recommends the "5 a Day" rule, which states that you should eat two portions (one portion is a handful) of fruit and at least three portions of vegetables every day - the more colorful and varied, the better.
Simply including more fruits and vegetables in your daily meals is an easy way to achieve a healthy rule. Color your meals as much as possible. Mix an apple into your cereal, dip carrot sticks in hummus for a quick snack, eat a colorful salad for lunch, make a smoothie in the afternoon, or add chopped tomato and onion to your scrambled eggs. Be inventive with your food. Always consider what you can add to a meal rather than what you should remove.
- Carbohydrates: Carbohydrates should be your primary source of energy (approximately 55 percent of your daily caloric intake), especially if you exercise frequently, because they keep your motor running. Carbohydrate-rich foods include:
- Grain flakes
Choose whole grains whenever possible. They keep you fuller for longer periods of time, provide more vitamins and minerals, and keep your blood sugar stable. Carbohydrate selection and regular, balanced meals are critical for preventing blood sugar fluctuations. High blood sugar levels cause your body to produce more insulin. Insulin is a hormone that stores sugar and fat in your body cells while also preventing fat loss. However, after a strenuous workout, it is advisable to consume a carbohydrate and protein-rich snack.
Limit your consumption of sugary foods and beverages (sugar in hidden forms). They are high in empty calories and low in nutrients.
- Dietary Supplements: You can include some natural and popular dietary supplements in your daily diet if you want to fasten the process of shaping yourself. There are plenty of dietary supplements in the market that can help you. Popular supplements include vitamins D and B12; minerals like calcium and iron; herbs such as turmeric and ashwagandha; and products like apple cider vinegar, probiotics, and digestive enzymes.
Whatever you do to shape yourself, healthy diet is the first one to consider. Also, self-monitoring is important and effective way to keep yourself in track to be fit. When self-monitoring your progress, keep in mind that weight loss and gain aren't the only ways to gauge your progress. In some cases, they may not be the best way to track progress. Self-monitoring can be as simple as keeping a daily food journal or as detailed as using a smartphone or web-based app that tracks your daily calorie intake, weight, activity levels, and more.