8 Nutrition ideas for losing fat and improved health
Here are just a few basic nutritional guidelines that you can apply today to start eating a healthy balanced diet full of all the vitamins, minerals and nutrients your body needs for optimal wellbeing. If used with a regular routine of exercise you can lose fat, increase your energy levels and give you a better sense of wellness.
1. Eat a diversity of foods, especially colorful fruits and vegetables for a wide variety of nutrients and a small amount of calories per serving. Also condiments like low-sugar tomato sauce and salsa can help increase the nutrient content and taste factor of a meal. Fruits that are nutrient dense include raspberries, blueberries, and strawberries, while other fruits such as grapefruit, oranges, and apples contain high levels of the soluble fiber pectin that assists slow digestion and gives you a feeling of fullness.
2. Avoid foods that contain trans-fats (also known as trans-fatty acids or hydrogenated fats). This relates to most processed convenience foods found in a bag or a box (chips, crackers, fries, pastries, etc.) as well as a good number of margarines. Learn to read food labels; trans-fats currently aren’t listed in the nutritional facts for most foods!
3. Aim to eat 3 moderate meals and 2-3 small snacks [each ¦ every] day rather than 2-3 large meals. A sample meal plan would consist of breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller, more frequent meals help you use all nutrients better, maintain more vitamins, and control your blood sugar levels. Controlling your blood sugar is key to avoiding hunger and fatigue
4. Eat low-glycemic carbohydrates instead of processed carbohydrates. Low-glycemic carbohydrates include vegetables, oatmeal, and whole-wheat products, and are digested slower. That means your blood sugar levels won’t crash and you won’t get hungry or tired.
5.Consume healthy fats from olive oil, nuts, salmon, and omega-3 fortified eggs. Nuts and olive oil are high in monounsaturated fat. Monounsaturated fats are related with good cardiovascular health. Good quality sources of monounsaturated fats include olive oil,walnuts and almonds. As an alternative to eating a bag of chips, eat ½ ounce of nuts (10-12 almonds).
6. Review food labels. Avoid foods packed with excess sugar, calories, or that contain any trans-fats. As a broad rule, the less processed the food, the more nutritious the product. Keep in mind to aim for nutrient-dense, low-calorie foods when snacking.
7. Drink 12 cups (3 liters) of water per day, consumed over the course of the day and during exercise. For every pound of bodyweight that is lost during exercise, it is recommended that exercisers should drink two cups. Water also helps with the fat burning process, as it flushes all the toxins that build in the body making sure your kidneys are able to work efficiently. If the kidneys are ok then your liver does not get involved with this process and can concentrate on its own functions one of which is burning stored fat for energy
8.Don’t try to change everything at once. Aim for 2-3 improvements each week. For example, in week 1, reduce your soda intake and add 1 new vegetable to dinner each night
Applying all of these tips or just a handful of them can really make a difference when trying to lose weight or looking to feel better. A good balanced diet is more than just about improving your appearance it is vital to maintain a healthy functioning body and mind helping to prevent illness, slow down aging, stay active, combat stress and perform well. With these sort of benefits isn’t it time you changed your eating habits …your body will thank you for it.
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