Eating well is essential to a healthy and active lifestyle, but there is so much information out there that it is hard to decipher where to start. Here are four easy nutrition tips to get you started:
Fill Up On Vegetables
Vegetables are a low calorie/high volume food, which means you can eat a lot of vegetables without consuming a lot of calories and you will feel full because they take up a lot of room in your stomach. Their high fiber, mineral, and vitamin content make vegetables a critical component of any healthy diet. Eating vegetables can benefit the heart by lowering blood pressure, cholesterol levels, and inflammation and improving insulin resistance.
It is easy to skip breakfast if you’re in a rush, are not hungry, or want to reduce calories, but a healthy meal in the morning makes for smaller rises in blood sugar and insulin throughout the day. It is also a great way to lower your risk of overeating and impulse snacking.
Go For Good Fat
A fat-free diet isn’t all the rage anymore. Now we know that it’s mainly the type of fat that counts, with the most beneficial sources being plants and fish. You can lower “bad” LDL cholesterol by eating mainly polyunsaturated fats (found in fish, seeds and nuts) and monounsaturated fats (avocados and many plant-based oils, such as olive oil). Saturated fats found mostly in dairy and meat products, and trans fats (hydrogenated fat found in many fried and baked goods) boost LDL cholesterol and triglycerides, increasing your risk of heart disease.
Drink More Water
Many foods contain water, so you may be getting enough each day without making a special effort, but it can be helpful to drink more water (or another no-calorie liquid, such as herbal tea) throughout the day or as an alternative to snacking. Water keeps your skin youthful and hydrated, and it aids your body in digestion. It is especially important to consume extra water on days where you are training.