There are always so many guidelines and myths about healthy eating, what a healthy diet can do for your skin, abs, eyesight, and life in general. Some of what you hear is in fact true, while others remain to be proven. One of the common misconceptions that stands out the most when it comes to eating healthy is that you have to eat food that tastes like cardboard and grass. On the contrary, there are some very testy variables if you choose to travel that route.
Instead of eating less, you should eat three full meals a day and at least two snacks. So much food throughout the day can’t be healthy, right? Yes you can. Try to avoid donuts and coffee filled with cream and sugar and replace it with cereal (hot or cold) and a serving of fruit. For lunch, forgo the pizza and try an open sandwich (something high in protein like tuna, egg or chicken salad, etc.) and salad with light dressing or vinegar. For your snacks, let’s be real, you could do without French fries. Instead, grab a small handful of almonds, peanuts or celery and peanut butter or even find a sweet indulgence in a half cookie. Yes, half. For dinner, fire up the grill and satisfy your palate with a plate of grilled salmon and vegetables with a small side of rice pilaf. Not bad for a day’s worth of food, right? When you eat healthy, you don’t have to be miserable. You just need to make smart choices about what you put in your mouth and try to limit your calories to an ideal total of 1,500 to 2,000 calories per day.
What if you are an athlete and need more food to function?
When you make the decision to eat healthy and you are an athlete or anyone who exercises regularly, you will need to provide your body with the vital nutrients it uses and the fluid it secretes (sweat) during your period of activity. In addition to a healthy diet, it is recommended that everyone, whether active or not, take a vitamin supplement to ensure they are getting the proper amount of vitamins and minerals needed to maintain proper bodily function. In answer to the question, athletes typically have more to replace and need to eat more calories, but don’t overdo it; consult your doctor or nutritionist and eat responsibly.
Don’t make the mistake of thinking that by being an athlete or more active than the average person you can freely eat whatever you want whenever you want. You will still need to eat healthy and make wise dietary choices to maintain your current weight and energy level. If you overeat or overindulge in high-fat and high-sugar foods, over time your body will begin to slow down and become sluggish. Soon after, you may start to notice weight gain. To avoid this, make sure you continue to eat healthy and maintain a balanced diet along with your ongoing exercise routine.
You try to eat healthy but during your menstrual cycle you tend to binge. What can you do?
You should first cut out the comfort foods and chocolate and try to get more vitamin D and calcium. Two foods that have a surprisingly high source of one or the other are eggs and broccoli. We’re not saying eat these power foods together, but try consuming them in higher quantities and you’ll be sure to keep you full and reduce your massive case of PMS. Broccoli has one of the highest easily absorbed forms of calcium, and eggs are one of nature’s best sources of vitamin D. When your goal is to eat healthy, there are many foods that have superpowers beyond your comprehension, and Women’s Health magazine gave us an inside look at those foods:
1. Chickpeas and Red Peppers = more energy
2. Avocados and Spinach = better vision
3. Olive oil and tomatoes = smoother skin
4. Yogurt and Ground Flaxseed = better digestion
5. Oatmeal and apples = a healthier heart
6. Chicken and sweet potatoes = a stronger immune system
7. Balsamic vinegar and pasta = slimmer abdomen
8. Green tea and lemon juice = protection against cancer
Equip yourself with the right foods and fill your fridge and shelves. You’ll be happy you did.
You are doing great eating healthy, but you are still hungry all the time and sore after workouts. What can you do?
Just as it’s hard to eat healthy and maintain a decent diet, it’s even harder to get the right combination of foods needed for your body to function at its optimal level. Don’t worry, its protein to the rescue. During a workout, muscles stretch, tear, and tear, and during recovery time when you’re not exercising, they repair themselves. The soreness you feel after a workout is your body and muscles repairing themselves.
To curb hunger, enjoy a little more protein each day. Be sure to check with your doctor to make sure you’re getting the right amount of protein each day for your level of exercise. It’s not easy to eat healthy, but once you incorporate the right foods into your daily diet, it should be easy to navigate. Don’t be afraid to satiate your occasional sweet tooth with chocolates or pastries, just remember that when you’re aiming to eat healthy, the general rule of thumb is everything in moderation.