Good nutrition and regular exercise are important for a healthy, long life.
For people engaging in physical activity and sports, healthy eating is essential for optimizing performance.
You can do several things to ensure you have a healthy diet and be active every day.
Eat nutrient-packed foods
Give your body nutrients by eating various nutrient-packed food.
This includes whole grains, lean protein, fruits, vegetables, low-fat or fat-free dairy.
On the other hand, eat less food high in saturated fats, added sugars, and sodium (salt).
Energize with grains
Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas.
It is important to make at least 50% of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.
Power up with protein
Muscle mass is very important for strong bones. When we get older we lose more muscle mass. Protein is essential for building and repairing muscle.
Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week.
Quality protein sources also come from plant- based foods.
Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.
Eat various fruits and vegetables
Get the nutrients your body needs by eating a variety of colors, in various ways.
For example, you can try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale.
Choose fresh, frozen, low-sodium canned or dried options.
Take low-fat or fat-free dairy
Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soy milk) help to build and maintain strong bones needed for everyday activities.
Drink enough water
Stay hydrated by drinking water. Keep a water bottle with you so you always have water on hand.
Avoid sugary drinks. Added sugar or artificial sweetener may lead to health conditions like obesity, type 2 diabetes, and heart disease.
Control how much you eat
You should get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors.
Watch your calorie intake and plan a diet that’s right for you. You can track progress toward your goals.
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