Better Energy with Balanced Nutrition

For a good health, proper nutrition is very important. In today’s world one needs to be active all the time but due to poor nutrition many people cannot reach their full potential. The human body needs balanced nutrition and exercise to function properly. A shortcut is fitness diet that would not only lead to good health but also energy boost and great performance. Following is the summary detail of a fitness diet.

Complex Carbohydrates

The intake of sugary food in large quantity makes one feel heavy, increases weight and effects health. For fitness diet, one has to cut down the intake of such food completely. Complex Carbohydrates are not only good for health but provide boost of energy for the body. Fitness diet includes wholegrain breads, oats, muesli and brown rice, pastas, beans, barley etc that act as energy boosters, make us feel light and full at the same time. These are important for staying healthy and preventing cardiovascular and other diseases.

Protein

Protein is found in meat, fish, poultry, milk products, legumes, and peanut butter. It is needed for building or repairing muscles, and for maintaining healthy hair, nails and skin. Foods from animal sources are high in protein, as well as zinc, iron and vitamin B12.

Fat

Fat is a concentrated source of energy or calories. Reducing the amount of fat in your diet lowers the number of calories. However, it is important to have enough ‘healthy fats’ in your diet, such as fats from fish, nuts, seeds and vegetable oils like Extra Virgin Coconut Oil.

It is important to avoid saturated (Except Extra Virgin Coconut Oil)  and trans fats or to have these in small amounts only. Saturated fats are found in cheese, ice cream, high fat dairy products, high fat meats, chicken skin, lard, shortening  and palm kernel oils. Trans fats are found mainly in baked goods, including those made with shortening, partially hydrogenated vegetable oils, and hard margarines.

Vitamins and Minerals

Vitamins and minerals are a very important part of fitness diet. One can take fresh fruits and vegetables or vitamin supplements to keep the body functioning right. Vitamins and minerals also give us an energy boost. Particularly Vitamin B Complex is very important for having good energy level.

Calcium needs increase for people over 50 years of age. Calcium is one of the vital nutrients for having healthy bones and preventing osteoporosis. Other benefits may include keeping a healthy weight and blood pressure. Examples of foods with high calcium are low-fat dairy products, canned fish with bones, calcium-fortified soy beverages, and calcium-enriched fruit juices.

Vitamin D is needed to help you balance calcium levels in your body for healthy bones. You need more vitamin D as you get older. Vitamin D is found in milk, fortified soy beverages, egg yolk, and fish.

Vitamin B6 needs also increase as people age. Vitamin B6 is important for protein metabolism and brain function. Food sources of vitamin B6 include fish, beef livers, meat, poultry, whole grains, nuts, dried beans, peas and lentils.

Vitamin B12 absorption decreases with age. Older adults absorb less vitamin B12 from foods and need to take vitamin B12 fortified foods or a supplement. Lack of vitamin B12 over a long time can cause a type of anemia, resulting in tiredness. Other symptoms include forgetfulness, difficulty thinking and concentrating, and possibly numbness or tingling in fingers and/or toes. Good food sources of vitamin B12 are milk products, meat, fish, poultry and eggs.

Folate is one of the B vitamins important for a healthy heart and blood cells. A lack of folate may cause anemia. Foods with folate are dried peas, beans, lentils, orange juice, dark green leafy vegetables and other vegetables, fruits, nuts and seeds.

Sodium or salt use may increase as people age, possibly due to less sense of taste. Too much sodium in your diet can increase your blood pressure. Try using unsalted herbs, spices and seasonings in cooking instead of adding salt to foods. Limit the use of salty foods, including instant soup, sauce and gravy mixes, soy sauce, salad dressings, and salted meats such as ham, bacon and sausages.

Fibre is important for your bowels and health. The bowels may become less active as people age, and this may cause constipation. Certain types of fibre can help to lower cholesterol and to keep blood sugar levels normal. Fibre may also help to manage or keep a healthy weight. Foods with fibre include whole grains, legumes, fruits and vegetables.

Water
Water is life. It regulates the body metabolism and improves circulation of blood in the body. A sufficient intake of water should be there in ones fitness diet. Instead of taking tea or coffee one should take green tea that will provide the benefits of tea as well as add to the water intake.

Can I take a multivitamin/mineral supplement?

Taking a multivitamin/mineral supplement once daily may be helpful  to meet their needs for folate and vitamins B6, B12 and D. Although supplements provide vitamins and minerals, these do not provide the protein, carbohydrates, fibre, and other health benefits that you need. Foods also have phytochemicals, which are not found in supplements. Woman Click Here. Man Click Here.

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