Healthy eating serves as the prerequisite of performance optimization in both young and matured people. You can definitely benefit out of a healthy lifestyle by merging an adequate level of physical activity along with a nutritious meal. Today we are going to take a look at some such nutrient-packed food items and also share some healthy eating tips for active lifestyle.
Super Foods For Maintaining An Active Lifestyle
While exercising for more than one hour, our electrolyte meter needs to be replenished every now and then. This is where coconut water can come to your rescue by regulating blood pressure and assisting with fluid retention.
Healthy eating tips for active lifestyle have pointed at unsweetened coconut water for being equally effective as that of sports drinks for maintaining your hydration levels.
The thick and hearty mushrooms can impart adequate flavor to simple dishes. They are also rich in minerals such as copper and potassium which helps in keeping us active and warding off diseases.
Mushrooms can be consumed along with beans for catering to the protein requirements of your body. Medical research has also pointed at the effectivity of mushroom in regulating the estrogen level of women for preventing breast cancer.
Raisins can help in maintaining an adequate level of blood glucose just like the commercial energy chews available in the market. They are also rich in magnesium and potassium in spite of being cheaper to their commercial peers. You can consume about a ¼ cup of raisins daily for keeping yourself perked up during those grueling exercise sessions.
As per healthy eating tips for active lifestyle, lemon can rise up your HDL cholesterol level which is beneficial for the proper functioning of your anatomy. Citrus flavonoids form another important constituent of lemons which stalls the growth of cancer cells.
You can hike up your body’s capacity of absorbing the antioxidants present in tea up to 80% by adding a few drops of lemon juice to your green tea. Orange, grapefruit, strawberry, and cantaloupe are some other fruits having high Vitamin C content which can usher in positive effects on your active livelihood.
Another healthy eating tips for active lifestyle is the consumption of walnuts which serves as a rich source of Omega-3 fatty acids. This helps in raising the level of good HDL cholesterol while diminishing LDL cholesterol.
Omega-3 also helps in fighting cancer and boosting up your mood while acting as a rich source of protein. You can also stay buffered from all probabilities of heart ailments by consuming one ounce of nuts including hazelnuts, almonds, pecans, and peanuts on a daily basis.
You can consume dark chocolate in moderate amount for reducing both LDL cholesterol and blood pressure. It is also filled with flavonoids and antioxidants thus helping your body in warding off cancer and other infections. You can also consume peanuts, onions, apples and red wine for benefitting out of its flavonoid components.
Steel Cut Oatmeal
Oatmeal refers to a soluble fiber which has been enlisted as an important component under healthy eating tips for active lifestyle. This can usher in a feeling of satiety and prevent you from binging on junk food every time you feel hungry after a hectic workout.
Oatmeal can also assist in cutting down calories while keeping the level of bad cholesterol down. However, for this, you will have to opt for steel-cut oatmeal in the place of “quick cook” options. The quick-cook ones undergo extensive processing which brings down its accompanying health benefits.
Whole Grain Pasta
With three times, more fiber content in comparison to regular pasta, the whole grain variants can bring down chances of metabolic diseases by 30%. This condition can increase the risk of heart ailments as well as diabetes. Maybe this is why healthy eating tips for active lifestyle advocate whole grain pasta as a frugal dinner option.
This delicious vegetable has a high content of healthy fats which can bring down your cholesterol level by 22% on being eaten regularly. Avocados are also rich in fiber and can cater to 40% of your daily folate requirements for lowering the risk of heart disease.
You can easily boost up your immunity by consuming spinach which can be grown easily in your backyard garden even by amateur gardeners. The shallow root structure of spinach help in growing the same even in places having inadequate sunlight. Spinach can also be helpful in warding off cancer coupled with its rich antioxidant content. Some other vegetables having a high level of antioxidant are broccoli, asparagus, and cabbage.
This thick winter lettuce serves as a nutritional powerhouse as it offers a boost of Vitamins A, C and K apart from iron, calcium, and fiber. A cancer-fighting compound known as indoles has also been detected in kale.
You can lower all chances of breast cancer and heart disease by 22% on consuming four servings of beans every week. This incredibly frugal food has a high content of antioxidants and fiber in spite of being low in calories. According to healthy eating tips for active lifestyle, you should ideally opt for darker colored beans as they have 40 times more antioxidants in comparison to their light-colored peers.
Expert Tips You Need To Follow For Sufficing Your Active Lifestyle
You need to follow a balanced diet comprising of various nutrient packed food in the form of lean protein, whole grains, fat-free diary, and fruits & vegetables. Healthy eating tips for active lifestyle also suggest at refraining from food having high solid fat contents.
Cereals, oatmeal, pasta, and bread can boost up your energy in a super quick fashion. You can thus plan your meal in such a manner that whole-grain foods like pasta and brown rice constitute half of your grain food choices.
Protein has an important role to play in both building and rejuvenating our muscle tissues. You can readily opt for low-fat cuts of pork or beef apart from turkey and skinless chicken. Seafood can also cater to your protein requirement at least twice a week. You can also consume high-quality protein from various plant-based foods.
According to healthy eating tips for active lifestyle, you can also bring in variety in terms of fruits consumed for making even that plain old salad look tempting. You can take your pick amongst the various options of frozen, fresh, dried, low-sodium canned and 100% juice.
Low-fat milk products like yogurt and fortified soy beverages should also be included in your daily meal plan for retaining the strength of your bones. This is required for conducting your everyday activities with optimum valor.
Although all of us are not professional athletes, it always pays to have your body fuelled up for taking on every activity which comes in your way. Purchasing nutrition bars and sports drinks can prove to be pretty expensive and also constitute of some highly questionable ingredients.
Recent studies on healthy eating tips for active lifestyle have revealed that you can cater to your nutritional needs along with the food items which can be readily found in your home pantry.
So, start stacking up your meal plate with the superfoods mentioned above and by following the expert tips to feed your inner athlete for a record-breaking performance.