Whether your goals include better health, losing weight, gaining muscle, having more energy or all of these, nutrition will be key in achieving your fitness and wellness goals. Even the most dedicated athletes and dieters find it difficult to find time to consume, let alone, prepare all their meals every day. Regardless of your specific goals, you should be familiar with which foods are healthful and try to add them to your diet.
Fruits and Vegetables
When it comes to healthful options for food, there are perhaps no food groups more nutritious than fresh fruit and vegetables. Fruits and vegetables have almost no fat, are low in calories, high in fiber and can satisfy your appetite. You should try to eat a variety of fruits and vegetables each day. Harvard School of Public Health suggests simply eating different colors of fruit and vegetables. Dark green, yellow, orange and red fruits and vegetables will all be nutritious replacements for high-fat or high-sugar snack foods, such as potato chips and candy. Try and eat at least nine servings of fruits and vegetables each day, the equivalent of 4 1/2 cups.
Egg Whites
The American Council on Exercise recommends egg whites as a healthy food. Egg whites are a versatile food that can benefit your fitness and wellness goals. Egg whites have no dietary cholesterol, carbohydrates or sugar and are nearly 100 percent protein. There are several ways to get your egg whites. Splitting the shell and separating the yolk from the white is just one of the ways. You can buy commercial brands of egg whites to make omelets or scrambled eggs. You can also buy egg substitute to be use in baked goods. One particularly versatile version is liquid pasteurized egg whites that are clear. These egg whites can be cooked like eggs, added to protein shakes and smoothies or even drank straight "Rocky" style without the health risks, because they are pasteurized.
Whole Grains
Whole grains are among the most healthful food options you can eat. Whole-grain foods are rich in B vitamins, vitamin E, fiber and numerous minerals. The American Institute of Cancer Research suggests that a diet rich in whole-grain foods may reduce your risk of getting certain types of cancers. Foods such as oatmeal, whole-grain cereal, whole-wheat bread, whole-grain pasta, brown rice, wild rice and barley are healthy foods you can add to your diet.
Healthy Oils
Olive oil and other oils, such as safflower, canola and grapeseed oil that are rich in unsaturated fat and low in saturated fat are healthful. According to MayoClinic.com, olive oil is rich in monounsaturated fat that can lower your risk of heart disease by lowering your low-density lipoprotein, or "bad," cholesterol and raising your high-density lipoprotein, or "good," cholesterol. The U.S. Food and Drug Administration states that 2 tbsp. of olive oil may help reduce your risk of having a heart attack. Buy "extra virgin" olive oil because it is the least processed form of olive oil and has the highest levels of polyphenols, an antioxidant that promotes optimal heart health.
References
- Harvard School of Public Health: Vegetables and Fruits
- Columbia University Health Services: Egg Whites
- American Council on Exercise; Negative Calorie Foods -- Do They Exist?; Natalie Degate Muth; Jun. 2, 2008
- Net Wellness; Why Are Whole Grains So Healthy; The Ohio State University Anne Smith, Ph.D., R.D., M.S.; Mar. 30, 2010
- MayoClinic.com; Olive Oil: What Are The Health Benefits?; Katherine Zeratsky, R.D., L.D.; Apr. 24, 2009
Member Comments