A short guide on nutrition facts : How to incorporate right foods into your diet
As a Me-Mover owner, you will be using a lot of extra energy on riding your step machine. We came up with list of everyday foods to compensate for all that caloric burn, keeping you fit and healthy whilst you exercise outdoors!
We will be giving you an insight into what foods we would recommend, as well as giving a short explanation on how these foods support you on your journey towards your fitness goals, whether that be weight loss, muscle gain or simply a healthier lifestyle.
Healthy food is a frequently covered subject in this day and age. People are switching up their diets and, rather than just exercising alone, are focusing on healthy eating on their journey to becoming fitter. It is scientifically proven that exercising improves your metabolism, therefore those who exercise can consume more calories in a day. Quite often we will find it unfair that some can eat more or ‘’unhealthier’’ than others do. The solution is simple – exercise and you will be able to enjoy a treat more frequently!
There are many food sources which contain nutrition that make your journey to the healthy lifestyle a more successful one. Many top athletes will credit their physiques to a healthy diet combined with exercise rather than just exercising alone.
Water – Your best friend on a fat burning mission
One cannot stress how important water is as part of maintaining a healthy lifestyle. The human body is composed upwards of 50% water, depending on your body size. The adequate intake of water a day, as determined by the Harvard School of Public Health’s Department of Nutrition, is approximately 3 liters for men and 2.2 liters for women. Drinking sufficient amounts of water also boosts your metabolism and allows your body to properly break down food. A glass of water before a meal can even reduce tendencies to eat more, which can only aid when trying to lose weight. Furthermore your body uses water to flush out toxins when sweating or urinating. As such, there are plenty of reasons to include water in your diet!
Tip: try and spread your water intake over the day. Drinking excessive amounts of water at the same time will not benefit you. Any surplus fluid is removed from the body by urinating. By spreading your intake you will be nourish your need for hydration.
Carbohydrates – the main source of energy
Carbs are the main source of energy for the human body. To achieve your goal of a healthy lifestyle you will have to exercise, and to exercise you need fuel. The majority of your caloric intake should consist of carbohydrates (55-60%). They can be found in pasta, rice, bread, and cereal, as well as most fruits and vegetables. Of course, you should remain conscious to what types of foods you consume. For example, eating brown bread rather than white bread is much more beneficial as the carbohydrates that you consume in brown bread are accompanied by important minerals, vitamins, healthy fats, proteins and fiber.
Tip: here are a couple of examples of healthy carbs: quinoa, brown rice, whole oats, almonds, walnuts, unsweetened yoghurt, tea, blueberries, acai, strawberries, pumpkin, cauliflower, peas, mushrooms and dark leafy greans.
Avoid the following: refined grains (like white bread), white rice, enriched pasta, white potatoes, processed food (biscuits, candy and crisps), sweetened soft drinks, and sugar.
Protein – the muscle builder
The digestive system breaks down protein into amino acids. Amino acids are integral in repairing muscle tissue, producing red blood cells, growing hair and other tissue, and for producing hormones. Furthermore, the intake of protein contributes to a strong immune system. Protein can be found in animal products such as: meat, fish, milk, cheese, eggs, vegetables such as beans, lentils, dried peas, nuts and seeds.
Tip: quite frequently people will try and increase their protein intake by taking protein supplements. Food will always be preferable over supplements. To take a supplement as addition to a healthy diet isn’t negative, as long as it doesn’t become the diet.
Another recommendation is to keep an eye on the other nutritional values while consuming protein. Proteins are often accompanied by fats. Therefore it is essential to find sources of protein in which the pros outweigh the cons.
Fat – not always an enemy
Fats are found in two forms: saturated fats and unsaturated fats. Animal based food sources contain a higher amount of saturated fats. Whereas unsaturated fats are found in vegetable oils for example. Fat is often perceived as the “bad-guy” of the various food types. Fat however, has some extremely important functions. For example, fat contributes to maintaining skin, cushioning vital organs, providing insulation and is also essential for the production and absorption of certain hormones and vitamins.
Tip: try and limit your daily intake of fats to no more than 30% of your daily caloric intake. While doing this, also try to avoid saturated fats. Saturated fats are found in: regular cheese, dairy desserts, pizza, bacon, ribs. You can’t fully eliminate saturated fats from your diet as they are often found in ‘’healthy’’ food that contains other valuable nutrients. Here are a couple of high-fat foods that are extremely healthy and nutritious: dark chocolate, chia seeds, avocados and cheese (dependent on what type of cheese).
Vitamins – catalysts of important chemical reactions in the body
Vitamins are another essential part of your diet. Many essential vitamins aren’t produced by the body itself. Of the eight complex B-vitamins only six are produced by our body. They are necessary for making reactions in the body possible, and even quicker. As mentioned before, consuming vitamins through a varied diet is better than using supplements.
Tip: taking vitamin supplements makes you vulnerable for excessive dosages of the vitamins and potentially can cause health issues. Try and get as much vitamins out of your diet rather than using supplements.
Examples of food sources that contain essential vitamins are: bananas, broccoli, spinach, asparagus, dates, figs, nuts, fish, brown rice, wholegrain cereals, milk, eggs and yoghurt.
An easy vitamin to acquire is vitamin D. You can do that by just sitting out in the sun! Just make sure you protect yourself in the process by using sunscreen.
Minerals – essential for a variety of bodily functions
Similar to vitamins, minerals are important in many bodily functions. Calcium and magnesium are vital for bone structure and iron is used by red blood cells to transport oxygen. Minerals also contribute to nerve function, muscle building, and aid in processing our food into energy.
Tip: as is the case with all of the six basic nutrients, minerals are preferably obtained through food. Examples of foods that contain essential minerals are: green vegetables, salmon, sunflower seeds and whole-wheat bread.