A balanced diet is the basis of a healthy lifestyle. When you want to stay in shape, it’s worth considering not only frequent physical activity, but also staying on top of the contents of your plate. With proper nutrition, your workout results will be even more impressive! If you know which products to look out for on the supermarket shelf, meal planning will stop being a stubborn necessity and become a real pleasure!
Strength comes from carbohydrates. However, it is not worth reaching for white bread, pasta or sweets. The best source of energy is found in nature, so fruit smoothies, all vegetable purees and whole grain cereals are suitable for a balanced diet. When buying fresh fruits and vegetables, eat seasonally. Each season offers an abundance of plants that will not only be a great source of carbohydrates, but are also loaded with many other nutrients. By buying in season, you’re guaranteed that the crops have come straight from the field to your plate. If you have to wait until next summer for your favorite fruits and vegetables, preserves, frozen foods and pickles are the answer. They are equally valuable, and available at any time and from hand.
Contrary to popular opinion, fats are not an ingredient that you should avoid at all costs in your diet. On the contrary – if you avoid them, it is impossible to talk about a healthy diet. The human body is not able to function properly without omega-3 and omega-6 fatty acids. They are responsible for brain and heart function, and have a positive effect on vision and skin condition. Most omega-3 and omega-6 fatty acids can be found in fish, but vegetarians do not have to worry about their lack in the diet – equally valuable sources of fats are oils (flax, rapeseed), walnuts, avocado or chia seeds.
Every bodybuilder knows how important protein is when building muscle mass. Naturally the first that comes to mind are poultry, dairy and eggs, but it is also worth paying attention to less obvious sources of this component. Not only vegetarians and vegans should appreciate the benefits of eating tofu. Not only does it contain as much as 12 grams of protein per 100 grams of product, but it also significantly lowers the level of bad cholesterol in the blood. A good candidate for the best source of protein is also beans, which also contain a lot of fiber, and at the same time are not calorific and can be easily incorporated into many different dishes.
A natural complement to a healthy diet is adequate hydration. And although the 2-2.5 liters of water required for the proper functioning of the body is undoubtedly an impressive amount, this figure includes not only mineral water. A place to look when looking for alternatives is a tea store. The rich world of teas will make sure you don’t get bored quickly while taking care of your body’s hydration. Each type of drink is not only a new taste, but also new properties. Yerba Mate is an indispensable daily energy boost, calendula flower infusion is perfect for high blood pressure and green tea has strong antioxidant properties.
Freshly squeezed juices are a great way to hydrate your body and give it a vitamin boost. It’s a quicker and easier way to get in one of the five servings of fruits and vegetables. Depending on what you choose to throw into your juicer, juices will guarantee your body a detox (cucumber, tomato), lower cholesterol (apple, beet), boost immunity (pomegranate, parsley) or aid digestion (pineapple, carrot). This allows you not only to combine your favorite fruits into a nutritious drink, but also to smuggle in less favorite vegetables.
It’s not just what’s on your plate that counts, but also the intervals at which you eat your meals. No matter how carefully you choose the ingredients in your diet, if you don’t make sure you eat three to five times a day, you won’t get the results you want. Also, remember to keep the gap between meals to no more than four hours.
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