Making the right food choices can make or break your fitness goals. Training hard in the gym is only half the battle; the other half is fought in the kitchen. Choosing to include whole, natural foods into your diet--such as lean protein, low-fat dairy, fruit and vegetables--will provide your body with nutrients it requires and boost your metabolism.
Lean Protein
Lean meats and eggs will provide your body with protein, which helps to reduce appetite, maintain lean muscle mass and boost basic metabolic functions. Lean meat such as chicken, fish or turkey should be a staple of your diet as it will provide plenty of protein without much saturated fat, says the Harvard School of Public Health. Eggs are another source of protein, as well as healthy fat, vitamins and minerals. Protein can also be obtained through other sources such as beans/legumes, nuts and seeds. Black beans and soybeans are packed with protein, low in calories and easy to prepare. Nuts such as almonds and cashews provide healthy fat along with protein, and legumes such as lentils and peas are high in protein content as well.
Fruit
Fruit contains fiber, which keeps you satiated, and fructose, which is a natural sugar to curb your sweet cravings. The skin on fruit protects it from spoiling quickly and allows you to enjoy a healthy, portable snack. Also, fruit can be added to a meal to reduce the calories in the meal and add volume to servings. For example, cut back on the amount of cereal in your bowl and add sliced fruit, says the Centers for Disease Control and Prevention, or CDC.
Vegetables
Vegetables are fibrous, low-calorie, and filled with vitamins and minerals. Veggies make a great snack or healthy addition to any meal. Non-starchy veggies can be consumed in limitless amounts as they require more energy to digest than is found in the vegetable itself. This includes all greens, onions and bell peppers, but excludes starchy vegetables such as potatoes, corn or carrots.
Low-Fat Dairy
Low-fat dairy products will help you reduce the amount of sugar, fat and total calories you would consume with whole dairy. Choose low-fat versions of your favorite dairy products, such as yogurt, cottage cheese and milk, to reduce calorie intake and help you lose weight.
Whole Grains
Whole grains such as whole wheat bread, oatmeal and whole wheat pasta are an essential part of your diet. These foods are nutrient-dense and will provide you with stable energy. Avoid processed carbohydrates such as white bread and simple sugars such as candy that provide no nutrients and lead to energy crashes.
Member Comments