Healthy foods are an important part of any diet and should be eaten as much as possible. Healthy foods help prevent obesity, keep the immune system strong and deliver tons of vitamins and minerals. According to the National Strength and Conditioning Association, the healthiest foods will contain ample amounts of protein, complex carbohydrates and monosaturated fats.
Proteins
Protein is important for the rebuilding of tissue and the production of antibodies that help your body fight infection. Healthy foods that include protein include lean turkey, chicken and lean cuts of beef. Legumes are also a great source of protein and also include high amounts of fiber. Eggs are the most bioavailable sources of protein found in nature, which means your body can process them more quickly and more efficiently. Unhealthier sources of protein, including greasy hamburgers, hot dogs and some hams, are not recommended, as they are usually high in saturated fat, trans fats and sodium content.
Complex Carbohydrates
Carbohydrates are your body's preferred source of energy and should be eaten regularly to prevent fatigue and vitamin deficiencies. Complex carbohydrates are those healthy foods that include high amounts of fiber per serving. The fiber in complex carbohydrates prevents your body's insulin response from getting out of control, as this can lead to fat storage. Great sources of complex carbohydrates include fruits, vegetables, whole grains, pastas and oats.
Healthy Fats
According to the American College of Sports Medicine, healthy fats are essential because they help your body absorb fat soluble vitamins, aid in hormone development and help keep cells healthy. Healthy fats are usually monosaturated in nature and are found in fishes, olive oils, nuts, peanut butter and avocados. Be careful not to consume too many healthy fats, as they are high calories.
Considerations
The healthy foods you consume should be relative to your activity level. If you are highly active and exercise most days of the week, eating these healthy foods can help you maintain muscle mass, give you more energy and keep you from getting sick. If you are more sedentary, even eating too many healthy foods can cause you to become overweight. Remember to eat relative to your lifestyle and you will be able to benefit from the vitamins and macronutrients these great foods provide.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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