Food Basics for Healthy Eating - Become and Stay Fit

We are what we eat - healthy eating is basisof health and wellbeing. Most of people pay more attention for clothes and make up, than to healthy eating. Eating healthy doesn't have to be burden - it can be both pleasant and beneficial. Regardless if you are active athlete, recreational trainee or just average person, healthy eating is very important.Two issues regarding nutrition are most significant: content of daily meals and number of daily meals. Meals Content Daily meals must provide what body needs: macronutrients and micronutrients in the best possible ratios. Macronutrients are proteins, carbohydrates, fats, fibers and water, while micronutrients are generally vitamins and minerals. Food also contains other micronutrients, but they are not so important for understanding basics of healthy nutrition. Ratio of macronutrients and micronutrients in food varies and so it does in our meals. We should prepare and eat meals with nutrients ratio that suits our needs. Energy density of consumed food: - fat 9 kcal/grn- ethanol 7 kcal/grn- proteins 4 kcal/grn- carbs 4 kcal/g Nutrition data of finished meals depends on used food and it is generally sum of nutrition data of used ingredients. There are always losses of macro and micronutrients depending on the age of used food, cooking process etc. Number of Daily Meals People usually eat only 2-3 times a day and then they tend to binge as if there is no tomorrow. Often people eat something in hurry, just to have something in stomach. These habits lead to great blood sugar fluctuations, mood swings, different food cravings etc, just to name few of them. One should eat at least 5-6 meals a day and those meals should be smaller than 'regular' meals. By eating smaller meals more often, we accelerate our metabolism (good for additional fat burning) and avoid feeling hungry almost completely (good for calorie deficient diets and weight loss). Also, those unable to gain weight (ectomorphs), by eating more often can actually eat more food during the day and thus promote gain weight - this gain weight, with proper exercise can be not just 'weight gain' but 'muscle gain'. Depending on your activity level, your age, body type and other factors, it is easy to calculate approximate values for calories and macronutrients and adjust daily nutrition accordingly. But to keep things simple as possible - just eat healthy foods and avoid junk food. Healthy Foods Healthy foods are sources of nutrients that our bodies need in order to stay fit and healthy without consuming unnecessary nutrients and calories.rnGood sources of proteins are lean cuts of meat, cottage and low fat cheese, eggs, egg whites, fish, protein supplements etc. Sources of complex carbs are oats and similar whole grain cereals, veggies and fruits. Many athletes stay away from fruits when dieting, but if you are on low calories, just avoid fruits full of carbs such as bananas. An orange or few kiwis a day will boost your vitamin, mineral and fiber intake, without raising carbohydrate intake by much. If you are susceptible to gaining weight(endomorphs), you should avoid consuming any kind of bread or pasta, except before or after your workout and maybe for breakfast - even then you should be careful with amounts. Good source of fats are fish oil, olive oil, flax seeds oil, nuts, fatty fish etc. Since body needs fats in approximate ratio of one third saturated fats, one third monounsaturated fats and one third of polyunsaturated fats, there is no need to totally avoid fried food, just be very careful with added oils. If you are unfamiliar with food content, you should check food tables for macronutrient amounts in consumed food. Junk Food What is junk food? Well, everything based on white flour, white bread, sugar, corn syrup etc like pizzas, lasagnas, cakes, sodas, cookies, sweets, dairy products full of fat etc. They are loaded with fast carbs (raise blood sugar and thus cause insulin spikes) and bad fats (plenty of useless calories). Avoid junk food whenever you can - if you find yourself in situation that you don't have anything else to eat, well, better to eat something then nothing. When eating such foods, just be sure to avoid mayonnaise and similar tasty, but calorie rich dressings and add-ons. Avoid sodas because they are loaded with plain sugar. With added caffeine they give feeling of energy and mental focus, but after short period of time, blood sugar levels fall down and one again needs to drink it to avoid feeling weak and lightheaded. General Guidelines If possible, you should try to eat at least 2 grams of protein per kilogram of LBM (lean body mass), one gram of complex carbs per kilogram of LBM and 0.5 - 1.0 grams of fat per kilogram of LBM. These are just rough guidelines - use them to plan your own nutrition according to your needs. After all, it would be great mistake to think that, for example, 70kg 18 years old active ectomorph has same caloric and macronutrients and micronutrients needs as 70kg, 50 years old endomorph with desk job. Every person willing to lose fat and gain muscle should make him/her self a nutrition plan for the days ahead, do shopping according to that plan and when it comes to eating and making meals, there should be no need for improvisation. Eating more smaller meals with better nutrient content will aid in achieving desired goals For the muscle growth, you need plenty of calories. For the beginners even switching from 2-3 meals to 6-7 balanced meals will do wonders. But be careful, not all calories are the same. If you have large calorie surplus, you will not gain more muscles, just more fat. It is highly recommended that for 'mass periods' you continue to eat as cleanly as possible in order to gain more muscles and less fat. By knowing food basics it is much easier to organize proper nutrition even in today's hectic lifestyle. Learn more about sport supplements and about proper nutrition through our quick and healthy recipes.