Healthy Food For An Active Lifestyle
An active lifestyle is usually a combination of good nutrition and physical activity. Proper nutrition will not only ensure good looks, but also great health. That does not mean you need to completely ban sweets and potato chips from your diet. You can still have a cheesy pizza or a slice of delicious cake every now and then. Moderation is the key.
Having a healthy and active lifestyle will give you more energy. In order to achieve this, it is best to combine it with some exercise – walking, swimming, running, cardio, weight training or whatever workout suits you best.
Balanced diet
For good health and an active lifestyle, your meals should consist of everything the body needs in the right amounts i.e. ¼ portion protein, ¼ portion carbohydrates and ½ portion fruits and vegetables.
Protein
Lean meat, poultry, fish, egg whites and legumes are good protein sources that help to body recover after workout. In addition, red meat is one of the best hemoglobin sources.
Other common sources are dairy products like yogurt and cheese. They are also rich in calcium and vitamin D that help maintain strong bones.
For vegetarians, foods like mushroom, tofu and beans are a good protein source. Other iron-rich foods include nuts, dried fruit, beans and chickpeas.
Carbohydrates
Carbohydrate-rich foods are easy energy source and are important for providing you with fuel for exercise. Whole-grain breads, pasta, rice and cereal should be an inevitable part of your diet. Also sweet potato for example is a good source of post-workout carbohydrates.
Fruits and vegetables
Mixing different fruits and vegetables in a single plate will make the food more visually appealing. It will also be easier for you to eat it, especially if it has food you do not particularly like. Be creative. Put pomegranate in your salad, or throw in a few Brussel sprouts with the carrots from time to time.
Fruits and vegetables are excellent sources of vitamins and minerals. For example, spinach is full of antioxidants, while kale has a lot of calcium, iron, and vitamins A, C, and K. They will keep you in good health, will boost your immune system and help your body to fight infections, but will also regulate your blood sugar levels.
Hydration
Up to 60% of the human body is water. This liquid is essential to life and crucial for different body functions like regulation of body temperature, transport of nutrients, formation of saliva, lubrication of joints etc. This is why it is important for people not to be dehydrated. On average, an adult male needs about 3 L of water per day, and an adult woman needs about 2.2 L of water per day.
For a more detailed description of activities and recommended food intake please click here.
Workout
When being active it is also important to eat properly. For example, a small carbohydrate snack 30-90 minutes before a workout will provide your body the energy to build muscle. Also, providing your body with a protein and carbohydrate meal within 2 hours after workout will help it repair the muscles. Another thing that is very important before, during and after workout is hydration especially during long workouts.
