Fit and healthy body
Method 1Practicing Healthy Eating Habits
- Monitor calories. To have a generally healthy body, you should try to maintain a healthy weight. If you're overweight, you are not maintaining a generally healthy body.
- Calories are a unit of measurement. You eat calories from food and that energy is used to fuel your bodily functions and activities throughout the day.
- If you consume too many calories you may run the risk of gaining weight. If you do not eat enough calories you may lose weight.
- You may need to change how many calories you eat daily to match your body's needs and to maintain a healthy weight.
- Use an online calculator or smart phone app to find out how many calories your body needs. Track calories to see if your current diet meets your needs.
- Eat a well balanced diet. Having a well balanced diet is one of the most important parts of maintaining a generally healthy body. Without a balanced diet, it'll be very difficult to maintain proper health.
- A balanced diet means that you consume foods from each food groups most, if not every day.
- In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients.
- Lastly, a balanced diet means eating the right proportions or servings of each food. If you eat mostly protein foods but very little fruits or vegetables, your diet isn't balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens, 1/2 cup chopped or 1 small piece of fruit, and 1 oz or 1/2 cup of grains.
- Balanced your meals and snacks during the day. Aim for 3-4 servings of protein daily, 5-9 servings of fruits and vegetables, and 3-4 servings of grains (1/2 being whole).
- Go for lean protein sources. Protein is an essential nutrient in your diet. It will provide the building blocks for many functions of your body including maintaining lean muscle mass, rebuilding cells and supporting your immune system.
- Lean protein sources are low in fat and calories. This helps you get in adequate amounts each day without going over your daily calorie limit.
- Consuming adequate amounts of protein has also been associated with a general healthy body. Some of these include: better management of your appetite and a healthy weight, support healthy cholesterol and lipid levels and better management of diabetes.
- Leaner protein sources include: poultry, eggs, seafood, lean beef, pork, legumes (nuts and beans) and tofu.
- Make half of your meals a fruit or vegetable. Fruits and vegetables are two of the most important food groups. These foods contain the highest amount of vitamins, minerals and antioxidants.
- High amounts of fruits and vegetables in the diet have been associated with a variety of beneficial affects on your general health including: decreased blood pressure, better management of blood sugar and diabetes, decreased risk of stroke and heart disease, prevent some types of cancers and decrease risk of blindness.
- Another thing to note about fruits and vegetables is that each color of vegetable or fruit contains different types of beneficial nutrients. In addition to eating adequate servings each day, make sure to choose a variety of different colors of items.
- Make your grain choices whole grain. Whole grain foods have been associated with a variety of beneficial health effects to help promote a general healthy body. Try making more of your grain choices whole.
- Refined grains, or those that are more processed and not whole do not have as many nutritional benefits compared to whole grains. They're typically lower in fiber, protein and other beneficial nutrients.
- Whole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa and barley.
- Although all your grain choices may not be whole grains, health experts recommend trying to make at least 1/2 of them 100% whole grain. Some of the health benefits associated with whole grains include: increased fiber and other beneficial nutrients, reduced risk of heart disease diabetes and some cancers.
- Limit junk foods and processed foods. Although there is a wide range of processed foods (including both nutritious and unhealthy options), many are higher in calories, fat, sugar and preservatives.
- Most health experts recommend limiting processed foods or junk foods or eating them in moderation. Although they may not be the most nutritious choice, the occasional treat is appropriate.
- Choose wisely when you're eating more indulgent items. Foods like chips, crackers, sweetened beverages, frozen meals, fast food, pastries or sweets shouldn't be a daily occurrence.
- There are plenty of foods that are still considered very healthy and nutritious yet are still considered "processed." These are OK to eat on a regular basis. Some items include: canned vegetables, frozen vegetables and fruit, pre washed lettuce and salad greens, and dairy products.
- Drink adequate amounts of water. Water is a vital nutrient in your diet and plays many important roles in your body. If you do not consume enough hydrating fluids each day, you run the risk of being dehydrated.
- Most adults need at least 8 glasses of hydrating fluids daily. However some experts recommend consuming up to 10-13 glasses daily.
- If you are physically active or perspire a lot during the day or through physical activity, you'll need to replace the fluid lost in addition to your regular daily intake.
- Consume caffeine free and sugar free beverages as these are the healthiest and most hydrating. Items like water, flavored water, decaf coffee and decaf tea are appropriate.
- Dehydrated has many negative side effects ranging from very minimal issues to more serious health effects. Some include: fatigue, mental fogginess, headaches, mood swings, kidney stones and urinary tract infections.
- Take a vitamin and mineral supplements. Some health and nutrition experts may recommend taking a daily multivitamin. These "all-in-one" supplements can serve as a back up to the days you do not eat a healthy diet or are unable to meet all of your nutrient needs through foods.
- Supplements may also be beneficial for those with food allergies or intolerances, are very picky eater or have dietary restrictions (like vegetarians or vegans).
- Supplements are not designed to replace food or to make up the majority of nutrient needs. Those who eat a healthy diet generally do not need to take a variety of supplements daily. In addition, if you have a healthy diet and lifestyle, vitamin supplements will not improve your health, cure or improve disease. They are only there as a back up.
- Always talk to your doctor about what supplements may be appropriate for you. Also inform all physicians of what supplements you're taking, how much and how often.
Make Your Body Fit and Healthy with Epistane Prohormone
Steven Olschwanger Keep Body Fit and Healthy
Fit and Healthy!