Healthy Nutrition for a Healthy Weight
Finding it difficult to maintain a healthy weight? It can begin with your nutrition…
According to many personal trainers or health and fitness gurus, maintaining a healthy weight can come down to the 80/20 rule – 80 percent of weight loss is from making healthy changes to your diet, whilst the remaining 20 is exercise. Why do I need to maintain a healthy weight? You may ask. Well, if you want to look and feel great, the answer is very self-explanatory and straight forward. Keeping your waistline in check through wholesome and healthy eating will not only improve your overall health, mood and self-image but lower your risks of any conditions such as diabetes or heart disease. We know all the nutritional advice out there can be rather confusing, not to mention conflicting, which is why we’ve tried our best to break it down for you.
Colourful Fruit and Vegetables
The easiest way to pinpoint healthy nutrition from poor nutrition is to check to see if your diet includes a lot of colourful fruit and veggies which are packed with nutrients and antioxidants! From greens and blues (think a blueberry and avocado smoothie) to a rainbow salad, a diet consisting of loads of fresh produce straight from the garden ensures you receive all the most vital minerals, fibre and cancer-fighting properties. Not a fan of brussel sprouts? Fortunately, creativity around food has come a long way and there are now so many different cooking methods and ways of making those leafy greens more enticing! Each fruit and vegetable contains unique health-enhancing benefits. Some examples:
- Red foods – such as tomatoes and watermelon contain lycopene, which is thought to be important for fighting prostate cancer and heart disease
- Green vegetables – such as spinach and kale contain lutein and zeaxanthin, which may help protect against age-related eye disease
- Blue and purple foods such as blueberries and eggplant contain anthocyanins, which may help protect the body from cancer
- White foods such as cauliflower contain sulforaphane and may also help protect against some cancers.
Sources of Protein
Whether this is lean red beef for meat-eaters or beans and tofu for vegetarians, protein is an essential asset to your nutrition plan. Protein is what the body uses to burn off energy throughout the day and supports mood and cognitive function. With little protein, you will struggle to make it through your three o’clock sugar cravings without reaching for a chocolate bar. Your body also uses protein to build and repair new tissues, skin, muscles, blood and hormones. Can’t quite comprehend how important protein is for your body? Your hair is made up of 91 percent amino acids – pure protein. As so many foods are loaded with good sources of protein you won’t get bored of incorporating it into your diet. A few ideas of protein-packed meals include:
- Poached eggs on toast with Avocado
- Salmon and soya bean salad
- Mexican bean burritos
- Steak with brussel sprouts
- Falafel Mediterranean wraps
Hungry yet? Get cooking!
Nuts, Seeds and Wholegrains
Nuts and seeds add more protein to your diet as well as healthy fats which we all need. Wholegrain food such as brown rice and bread containing lots of seeds, provides the body with a decent amount of fibre which keeps skin clear and of course, helps you maintain a healthy weight. These need to be as close to their natural source as possible. Refined or “white” foods, such as white bread, white rice, and pastry, have had all or most of their fibre removed. You want to look out for more rustic and grainy brown foods. Incorporating these into your nutrition gives you healthy and complex carbohydrates to work with, increasing your general energy in your daily activities. A great way to start the day could be with some rolled oats and nuts and seeds sprinkled on top. Or wholegrain toast with some nut butter. Grains and carbs no longer have to be scary if the right kinds are selected. Not satisfied with any of the supermarket bread? Make your own high protein bread!
Fat has had a bad rep over the years. However, countless studies have suggested it is very beneficial to your health and especially maintaining a healthy weight. As long as it’s the right kind of fat. Avocados, fish, eggs, olive oil, chia seeds and even dark chocolate all contribute to keeping the body slim and glowing! There was a time where fat was labelled as the enemy. Fat was removed from products and replaced with the real culprit – sugar. Now, as society is becoming more health-conscious, we have begun to make friends with healthy fats, adding avocados to every meal and nut butters to our smoothie bowls. The benefits are extensive. Thick shiny hair, skin, strong nails, anti-inflammatory immune systems and excellent heart health, the proteins and omega 3, 6 and 9’s found in healthy fats are not ones to compromise on any time soon.
Following the 80 / 20 rule when it comes to nutrition can be a good way of keeping a healthy, balanced approach to eating well and not having to worry as much about putting on any extra weight. You will find if you eat many of the foods covered above, you will be fuller and more satisfied for longer and won’t be craving that caramel slice you saw in your local cafe earlier. And if you are, go ahead and eat the darn thing! You deserve it with how much loving attention you give to your body, filling it with fresh, wholesome, unprocessed food.
If you are after some low impact workouts to compliment your new healthy diet, make sure to check out our HYPOXI methods here at HYPOXI Liverpool Studio.