5 Totally Easy And Awesome Benefits of Nutrition
Performing high intensity workouts or any exercise for that matter just would not be complete without proper nutrition. If you are struggling to lose weight or build lean muscle it’s a good bet that you need to take control of your nutrition to make the most out of your time and dedication to exercise.
The benefits of getting proper nutrition are enormous. It would take volumes to document everything here, but in summary, the primary benefits are: heart health, bone and teeth strength, energy, brain health, and weight control.
Eating a proper, and nutritionally complete, diet should be viewed as a lifestyle. Diets come and go with time and can be as trendy as the next pair of shoes or new car. But let’s face it: Food is fuel and without good sources your body will not perform as well as it could.
The benefits of good nutrition are yours to reap the rewards from and can literally mean the difference between life or death, or success or failure.
Nutrition for a healthy heart
Diets and eating practices that are low in cholesterol, bad fats (yes there are good ones), and sodium can you help reduce the risk of heart disease. Risk reducing diets are ones that are filled with whole foods and are rich in fruits, veggies, and arguably whole grains (more on this later) and low/non-fat dairy.
It is said that you will do well to avoid saturated fats found in fried foods, red meats, vegetable oils, odd margarines, and packaged snack foods. A great way to make sure these unwanted bad guys keep from slipping into your grocery cart is to shop the perimeter of the grocery store. Avoid most of the foods that come in a box and you are good to go.
Strong Bones and Teeth
Eating calcium rich foods will make sure your bones and teeth stay strong and will go a long way to prevent bone loss often associated with osteoporosis. You can get calcium be eating dark green vegetables, like kale and broccoli.
Other good sources of calcium are fruit juices and cereals, but I would recommend you steer clear of them for the most part as they are often full of sugar. The center for Disease Control recommends 1000 milligrams each day. A good way to improve calcium absorption is by eating foods rich in vitamin D or simply taking a basic supplement such as a multi-vitamin.
Bring on the energy
Healthy eating a nutrition-filled diet will energize you. Increased energy is something that you can benefit from almost immediately after switching to a healthy diet (lifestyle). Getting rid of refined carbs including candy and white breads, along with bad fats, can help reduce blood sugar fluctuations. Getting your fill of whole foods and healthy carbohydrates, like sweet potato, is a great way to maintain steady blood sugar and consistent energy levels.
Brain Health and Cognition
Eating nutritious foods and keeping to a clean diet not provides you the benefits from above, but it also helps increase blood flow to your brain. This can help protect blood cells and ultimately reduce the risk of Alzheimer’s. Here we see the same pattern evolve.
Foods such as processed and fried ones don’t work well in your favor. Look again to the dark fruits and vegetables. Baked, steamed, or grilled foods can also be your friend here too. Add vitamin E to the mix from source like Almonds, Walnuts, and Pecans to help protect your noggin and cognition.
Nutrition for weight control
It should be of no surprise that in order to reduce weight, you need to consume fewer calories in a given day than you expend. In other words, if you want to lose weight, you must eat few calories than your body burns. Healthy, and nutrient dense foods, will help you do this. Avoid high calorie, sugar-filled, foods that have no real nutritional value. Seriously – stop filling-up on sodas, sweets, and fast foods. This includes so-called health foods from the grocery store. Shedding excess fat and weight reduces risk of type-2 diabetes, thyroid problems, and clogged arties down the line.
What Are The Nutritional Guidelines?
Nutritional guidelines seem to change as time goes on and new diets and eating habits emerge. Typically, I aim for a balanced diet of clean foods. The fewer the ingredients in a food, the better-off you are. That doesn’t mean you have sacrifice taste, nutrition, or quality. Typically, the healthier the food, the more you can have of it.
This is typically because clean foods have higher nutritional content and few calories than processed foods.
What Diets Are Healthy?
In general, as long as you avoid or reduce eating processed foods that are full of sugars and refined ingredients, you are going to narrow your food selection to healthy ones. Just keep it simple and stick to the perimeter of your grocery and eat whole foods.
There are diets, that traditionally lend themselves well to this including, vegan, vegetarian, paleo and Mediterranean. A personal favorite of mine is Paleo because of the simplicity and nutritional benefits that it provides. Simply switching to a Paleo-centric diet alone will help you lose weight and build lean muscle because of the high protein intake.
However, simply eating healthy foods and managing calories and nutrients is the best way to look at how you should eat. Sometimes you don’t even need a full blown life style and a 3 week diet will do. Any way you look at it there is no way to get around good nutrition without eating right.
What’s Next For You?
Always remember, that you are what you eat, and that food is your best fuel to get you on the right path to losing weight, building lean muscle, and living a healthier life. If you really want to take things to a higher level and stay on the best path for your health. Check out our nutrition artciles for better health and weightloos.