Top 5 Healthy Foods for Overall Fitness
Knowing what to eat is the first step in adjusting to a healthier diet and lifestyle. There are many fresh unprocessed healthy foods available in the market but a discerning individual will want those that pack both nutritional and health benefits. Here are some of the top healthy foods that dietitians recommend.
Green Vegetables: Green veggies are an excellent source of phytonutrients, calcium, folate, potassium and vitamins. Vegetables are high in fiber and low in calories therefore ideal for a healthy weight loss diet.
Fish: Fish is arguably the best source of healthy omega 3 acids, protein and low in cholesterol therefore ideal for a heart healthy diet. Sardines, mackerel, salmon and oysters are some of the excellent sources of fish.
If you are a strict vegetaria/vegan then you should consider taking Omega3 supplements.
Whole Grains: Whole grains are not only a good source of healthy fiber, they pack vitamins B and E, calcium, iron and magnesium and rare antioxidants. Incorporating “whole” grain products, brown rice and quinoa some of the whole foods.
Berries: Berries are one of the top disease fighting fruits you can incorporate in your diet. Berries are full of antioxidants and phytonutrients ideal for fighting infections.
Soy: Soy and soy products are a delicious and ideal substitute for animal products. Full of essential amino acids and low cholesterol they are ideal for heart healthy lifestyles.
How many meals per day?
- If you want to lose fat, eat just twice per day.
- If you want to gain muscle, eat four times per day.
Thank you and good night.
Oh, wait… you want more explanation?
Ok, fair enough.
To lose fat, you’ve got to reduce caloric intake. You can eat 6 smaller meals each day (a pain in the butt) or you can just eat 2 giant meals per day.
“Zabo” ate just two meals a day when trying to get cut up. Needless to say, it worked for him.
How about gaining muscle? Well, to gain muscle you need a surplus of calories. You can eat 6 meals a day (a pain in the butt) which I actually did for many years. But now, when trying to gain muscle, I shoot for just 4 meals per day.
Why? Well, it’s because of what I learned while raising my infant twin daughters. You see, in the beginning, we fed them every 3 hours. But as they got older, we pushed the feedings back to every 4 hours. Why? Because we found that feeding them too often gave them digestive problems.
So that got me thinking — if 6 feedings a day is no good for infants, maybe it’s no good for bodybuilders either. So I experimented with 4 large meals per day. And it worked much better. Bigger meals, but more time for digestion in-between meals made eating less of a chore and helped me assimilate more nutrients.
There you have it: My simple answer to the age old question of “how many meals per day.”
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