Understanding and applying the basics of nutrition and fitness can help you improve your overall health and well-being. Also, if you understand the basics, you will be able to take specific steps to make lifestyle changes that will effectively help you reduce your weight or maintain a healthy weight. Your knowledge of nutrition and fitness can influence what you buy at the grocery store, the meals you make and what you do with your free time.
Eat Your Produce
A nutritious diet should be rich in vegetables and fruit. The majority of fruits and vegetables are generally low in calories and fat and rich in vitamins, minerals and fiber. You should be eating a variety of different fruits and vegetables throughout your day. Depending on your recommended calorie intake, you may need to consume anywhere from five to 13 servings of fruits and vegetables a day, reports the Harvard School of Public Health.
Consume Protein
Protein is an important part of a healthy diet because it provides your body with a continuous supply of amino acids, which are necessary for your body to renew and rebuild. Animal-based proteins can provide you with a good amount of protein, but they are also generally high in saturated fats, cholesterol and calories. Therefore, to keep from eating a diet that is too high in unnecessary saturated fat and cholesterol it is important to get some of your protein from plant based foods such as beans, tofu, nuts and soy products.
Get Calcium with Vitamin D
Calcium is important to maintaining strong bones and overall health, but you must also have enough vitamin D for your body to properly use the calcium you eat. Get your calcium from milk products, green leafy vegetables and products that have been fortified with calcium. Products are also fortified with vitamin D, but you can also get vitamin D from a small amount of exposure to the sun each day.
Eat The Correct Grains
Whole grains are an important aspect of a well-balanced diet and they come in the form of oats, whole-grain pasta, whole grain flour, whole grain bread, whole grain cereals, brown rice and quinoa. Avoid refined grains that have been stripped of the majority of their nutritional value such as white rice, white bread, white flour and white pasta. Consume six to 11 servings of whole grain products a day.
Get Your Heart Pumping
Fitness activities that get your heart rate up should be engaged in at least five or six days every week. Get at least 45 minutes of total physical activity a day, but this physical activity does not have to occur all at once. Physical activity can help to alleviate mental health issues such as depression and can help to prevent physical health problems such as heart disease, high blood pressure, diabetes and obesity.
Build Strength
Engaging in strength-building exercises is an important part of any fitness routine. According to the MayoClinic.com, strength training helps to decrease body fat, increase lean muscle mass and burn calories with more efficiency. Having stronger muscles helps to protect you from injury. You should engage in 20 to 30 minutes of strength training for three days a week, says MayoClinic.com.
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