5 Simple Rules For Good Nutrition
People who want to lose weight or adapt healthier habits look at the newest diet craze as the Next Big Thing.
Weight loss has become big business that the market has been inundated with several diet programs that promise facts-based results as supported by cutting-edge science.
With all the diets out there, why is it then that obesity rates in developed countries continue to rise?
Why are cases of heart disease, type II diabetes, colon and breast cancer on the rise?
The Undeniable Truth About Diets
There is no question that good nutrition is essential in any weight loss or health and fitness program.
Personal trainers, doctors and dietitians will tell you good nutrition is responsible for 80% of your program’s success.
But staying on a diet is very difficult. It is not just a physical challenge. In fact, diets place greater stress on your mental and emotional well-being.
The undeniable truth about diets is that they will not work on everyone.
If one person finds success with one type of diet, it does not mean it will generate the same results with another person regardless of the science behind it.
There are many variables to consider when adopting a diet or nutritional plan.
In addition to age, general fitness and genetic predisposition, you also have to consider lifestyle factors such as work, family and time spent on exercise.
The key to staying lean and fit is not to adopt a single diet plan but rather to commit to living a healthy lifestyle.
Take the time to exercise regularly and make simple changes in your eating habits.
Here are 5 simple rules you can follow to maintain good nutrition:
1. Always Eat Vegetables And Fruits
Vegetables and fruits are packed with the essential macronutrients to give you energy plus vitamins, minerals and healthy compounds.
Varieties such as broccoli, Kale, Brussels Sprouts, Jackfruit and Apples are loaded with fibre to keep you fuller longer.
Vegetables and fruits also contain anti-oxidants like Vitamin C, E, Beta- Carotene and Lycopene which help prevent cancer.
Some of the best sources of anti-oxidants are Goji Berries, Artichokes, Prunes and Spinach.
2. Eat Protein In Every Meal
Exercise will help you build muscle. The higher the ratio of muscle to fat the leaner you become because muscle tissue consumes more calories.
Protein contains amino acids which are the building blocks of muscle.
Protein also takes longer to digest and will keep you fuller longer than carbohydrates.
When it comes to choosing protein, always opt for healthier sources such as grass fed steak or organic chicken.
Salmon, Mackerel and Sardines are not just great sources of protein but are also rich in heart-healthy Omega 3 fatty acids.
3. Eat Every 2 to 3 Hours
Eating more frequently throughout the day will keep hunger pangs at bay and ensure regular supply of macronutrients, vitamins and minerals.
The best approach is to have 3 main meals; breakfast, lunch and dinner plus 3 snacks.
Space your meals every 2 to 3 hours to allow proper digestion time.
A good schedule to follow would be:
7am – Breakfast
9am – Snack
12pm – Lunch
3pm – Snack
6pm – Dinner
9pm – Snack
4. Drink At Least 4 Litres Of Water Every Day
There are many benefits to drinking water:
• Reduce fatigue
• Lower cholesterol
• Flush out toxins
• Slow the aging process
• Enhance recovery
It is important to have your first glass of water when you wake up in the morning because you are dehydrated after a 6 to 8 hour sleep. Then spread out your consumption of water throughout the day.
Bring a 500ml water bottle with you so you can easily keep track of your water intake. Do not allow yourself to get thirsty.
5. Avoid Processed Foods
Commercial food undergoes processing in order to improve taste, lengthen shelf life and lower costs.
But science has proven time and time again that foods processed with high levels of sodium, refined sugars, high fructose corn syrup and artificial ingredients are bad for you.
Processed foods have been linked to diabetes, obesity and certain forms of cancer.
Avoid processed foods and always choose from natural and organic sources.
Good nutrition doesn’t have to be complicated. The science behind these healthy nutrition tips has always been out there.
You can never go wrong with the simple and basic approach.