Eating the right foods can make all the difference in your ability to maintain health and fitness. The key is to eat a balanced diet that includes a variety of foods from all the different food groups. There are no specific diets when it comes to food health and fitness. However, there are certain types of foods that can help improve your overall health.
The following are some important tips for food health and fitness:
Lean meats
Eat lean meats, poultry, fish, and beans instead of red meats, which are high in saturated fat. Saturated fats can increase cholesterol levels and increase your risk of heart disease and stroke.
Whole grains
Choose whole grains over refined grains whenever possible because whole grains contain more nutrients than refined grains. Refined grains have been stripped of their bran (outer protective layer) and germ (the inner part that becomes the kernel).
Fruits & vegetables
Choose fruits and vegetables that are rich in vitamins A, C, and E as well as beta-carotene, which helps protect against cancer-causing agents in the body. These include apricots; broccoli; carrots; citrus fruits such as oranges, grapefruit, or tangerines; green leafy vegetables such as spinach or kale; tomatoes; peaches; pears; strawberries; blueberries; raspberries; blackberries, and more.
They help keep you full longer than other foods because they contain lots of water and fiber, which fills you up without adding calories or causing spikes in blood sugar levels like refined carbohydrates to do. They also contain antioxidants that reduce oxidative stress in your body caused by free radicals — unstable molecules that attack cells with oxygen and cause damage to DNA structures called telomeres (which shorten each time a cell divides). Antioxidant compounds found in vegetables such as tomatoes have been shown to protect against certain types of cancer as well as cardiovascular disease (CVD).
Low-fat dairy products
Dairy contains calcium and vitamin D, both of which are essential for strong bones. Low-fat versions are usually recommended over full-fat versions because they provide fewer calories without sacrificing nutrients. Make sure you’re choosing skim milk rather than high-fat milk.
Fish
Salmon, tuna, mackerel, and herring are some of the best sources of omega-3 fatty acids. These healthy fats may help reduce the risk of heart disease by lowering blood pressure and cholesterol levels. Fish also contain B vitamins that help convert food into energy so you have more stamina during workouts.
What do the Australian Dietary Guidelines have to say?
The Australian Dietary Guidelines recommend we eat five servings of vegetables and two serves of fruit every day. They also suggest we eat two to three serves of lean meat, poultry, or fish; two to three serves of low-fat dairy foods; four to five serves of cereals, slices of bread, rice, and pasta; four to five serves of vegetables; two to three serves of fruit; nuts and seeds; oils; spreads and beverages (including water). The guidelines also recommend we reduce our intake of foods containing saturated fats, trans fats, salt, and added sugar.
Summary
The foods you eat can have a big impact on your health, fitness, and overall well-being. The key is to eat a balanced diet that contains a wide variety of foods.
The next time you’re at the supermarket, choose a wide variety of fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy products, healthy fats, nuts, and seeds.
You can know more about food health and fitness on the Web. There are a lot of online blogs specifically dedicated to this topic. You can subscribe to them for getting your daily dose of food health and fitness on your device.
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