6 tips to start eating right. Find out which foods are good for your health and which ones will interfere with gaining muscle or burning fat.
Nutrition is the key to health. Know the difference between good and bad nutrients. What we eat greatly affects our health. By making a few changes to your diet, you will improve your health, wellness, longevity, and increased energy.
Healthy Protein for Gaining Muscle Mass
High-quality protein supplies our body with amino acids that are needed to repair and build tissues (muscles, skin, hair and nails).
Good protein foods are also low in saturated fat, cholesterol, and chemical impurities.
Most Suitable Protein Sources:
- lean meat (chicken breast, turkey, lean beef)
- any fish and seafood,
- beans and other legumes,
- soy products,
- sunflower and pumpkin seeds,
- nuts (walnuts, almonds, peanuts).
Harmful protein that damages health
Harmful protein foods are high in saturated fat, cholesterol, hormones, and antibiotics (such as pork, lamb, bacon, sausage). They provide the body with the amino acids it needs, but at the same time, they clog blood vessels and impair the functioning of the immune system.
Unsaturated fatty acids and their health benefits
Mono- or polyunsaturated fatty acids (healthy fats) are omega-3 and omega-6 acids… They are found in olive oil, flaxseeds and walnuts. Healthy fats help your body absorb fat-soluble antioxidants like vitamins.
Potentially dangerous fats
Unhealthy fats include saturated fatty acids and trans fats such as butter and margarine. Their consumption leads to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
Healthy carbs with a low glycemic index
These are complex carbohydrates rich in fiber, such as:
- Brown rice,
- Whole grain wheat,
- Green vegetables,
- Sweet potato,
- Fruit (in limited quantities, as some fruits may contain large amounts of sugar).
They help lower cholesterol levels, improve digestion, regulate blood sugar and insulin levels, and are lower in calories.
Harmful High Glycemic Carbohydrates
This group includes simple carbohydrates, high in sugar:
- White bread,
- Sweet carbonated drinks
- Ice cream,
Because of them, you increase the amount of “empty” calories in your diet, as well as increase blood sugar and insulin levels.
How to start eating right?
If you eat foods rich in antioxidants and fiber, your body will function and feel much better, and your digestion will also improve. These substances are needed to prevent diseases of the cardiovascular system, cancer and diabetes.
They also improve the functioning of the immune system, slow down the aging process, increase energy and brain activity.
With age, our appetite decreases, so the choice of food must be approached consciously. Choose foods that contain the most nutrients.
A little trick – choose natural products with a bright color, they usually contain more minerals and vitamins to take with strength training… For example, red and pink grapefruits contain the antioxidant lycopene, which inhibits the development of cancer cells. White grapefruit does not contain it.
6 ways to switch to proper nutrition:
- Eat brown rice instead of white. It contains more fiber and riboflavin and less sugar than white rice. It is absorbed more slowly and relieves hunger for a long time.
- Eat whole grain bread instead of white bread. It contains more fiber, iron and potassium. In addition, whole grain breads are much more satisfying than white breads.
- Drink iced tea (black, green, or herbal) instead of sugary sodas. Black, green, and herbal teas contain antioxidants and phytochemicals that are beneficial to health. Unlike soda, you can determine the amount of sugar yourself if you make iced tea yourself.
- Use large, unprocessed cereals instead of instant cereals that contain sugar. They contain more protein, fiber, calcium, iron, vitamin A, thiamine, riboflavin, and niacin than instant cereals. In addition, they are absorbed more slowly and keep you feeling fuller longer. You will have more energy during the day, and you will not be hungry for a long time.
- Switch from cow’s milk to fortified soy milk. It contains no cholesterol or hormones and is extremely low in saturated fat. Soy milk also contains isoflavones and other health benefits such as calcium, vitamins A, C, D, E, and B6, folate, and omega-3 unsaturated fatty acids.
- For dessert, eat frozen fruit sorbet instead of ice cream. It is rich in fiber, but contains no fat or cholesterol. It is also full of vitamins A and C and other beneficial micronutrients.