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Health And Fitness Supplements Biohraphy

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A healthy diet is a critical part of living your most fit life. That means not only paying attention to the foods you eat, but also considering your drink choices and any nutritional supplements you may use. Determine your ideal recommendations by using the USDA MyPlate Guidelines.

Making healthy protein choices:

Protein is a pretty big deal. It is part of every cell in the body and in some way, helps with every one of the body’s functions. Protein is the main part of your muscles, brain, nerves, hair, skin, and nails. It keeps you healthy by fighting infection, provides energy, and helps you feel full in between meals. 

A healthy diet includes the right amount of protein from many different foods. Here are some tips for making smart protein choices:

Value variety. Most Americans get more than enough protein in their diet. The problem is that most of this protein comes from animal sources that are high in unhealthy saturated fat. (see our Fit Fact “Fat” for more) Vary your diet by including healthier alternatives like beans, peas, and soy foods. 

Learn your requirement. Multiply your weight in pounds by 0.36 and 0.45 to get a range of how many grams of protein you should eat every day (If using kg, multiply by 0.8-1 per kg). Higher amounts of protein are recommended for athletes who engage in regular endurance and strength training.*

Go lean with meats and dairy. Follow these recommendations to avoid unhealthy saturated fats.

Choose lower-fat red meats like round or sirloin. Watch serving sizes. 

Trim visible pieces of fat from meat and drain fat from cooked meat. 

Buy ground beef that is 90% (or more) lean.

Remove poultry skin.

Grill, broil, or bake meats instead of frying and breading them.

Choose lean lunch meat choices like turkey, ham, or chicken. 

Select low-fat or fat-free dairy products. 

Make your meal meatless.

Choose seafood instead of meat twice a week. 

Make your main dish meat-free by experimenting with beans or peas. 

Eat your eggs. Egg yolks do contain cholesterol and saturated fat, but one egg per day does not raise your risk for heart disease. Egg whites are a great low-fat, low-calorie alternative. 

Go nuts. Add nuts and seeds to your favorite dish, salad, or snack. Nut butters are a good choice for sandwiches. This group is high in calories and fat, so watch your serving sizes. 

Skip the salt. Protein-rich foods like nuts, seeds, lunch meats, and canned beans can be high in sodium. Choose unsalted or low-sodium versions to avoid excess sodium intake. 

Carbohydrates:

Carbohydrates (carbs) are an important part of a healthy diet. Not only do carbs give us the energy that we need to live, but they also improve digestion, promote heart health, and lower our risk for certain cancers. What is confusing about carbs, though, is that there are also certain types that make us gain weight and raise our risk for diabetes and heart disease. Here are some basic ways to be healthy when it comes to carbs: 

Know the difference between “good” and “bad” carbs. 

“Good carbs” are high in fiber, which slows digestion. This helps you feel full longer, keeps your blood sugar stable, and gives you energy for a longer amount of time. Plant-based foods are full of good carbs and fiber. 

“Bad carbs” are found in processed and refined foods. During processing, these foods are stripped of fiber and other nutrients for improved texture and longer shelf-life. As a result, these foods are rapidly digested, which makes your blood sugar go up and down quickly. This leaves you feeling hungry and low on energy soon after a meal. Common bad carbs include the “white” foods- white rice, white pasta, and white bread. 

Look for good carbs in fruits, vegetables, beans, and whole grains. Whole grain foods include brown and wild rice, oatmeal, buckwheat, bulgur, millet, rolled oats, whole grain barley, quinoa, whole rye, and whole wheat. A food that is truly whole grain lists the word “whole” before the name of the grain and is the first or second ingredient.

Spot bad carbs on the ingredient list. Refined grains are disguised by the names “enriched flour,” “wheat flour,” “stoned wheat,” “cracked wheat,” “100% wheat,” and “multi-grain.” Also stay away from foods with added sugars that are listed as high fructose corn syrup, white or brown sugar, corn syrup, corn syrup solids, molasses, honey, maple syrup, malt syrup, pancake syrup, fructose sweetener, liquid fructose, anhydrous dextrose, and crystal dextrose. 

Read nutrition labels to learn how many grams of fiber and carbohydrate are in the foods that you eat. Adults should get 25-35 grams of fiber per day. When you choose foods that are high in fiber, you are getting good carbs at the same time. 

Calculate your daily carb recommendation. Even if you only choose good carbs, you can still gain weight if you eat too many of them. Carbohydrates should make up 45-65% of your daily calories (even if you are trying to lose weight). You can calculate your daily carb recommendation in grams by plugging in your daily calorie goal into the following formula: (we are using 1800 calories per day as an example)

45% of daily calories from carbohydrate: 

1800* calories x 0.45 = 810 calories

810 calories divided by 4 (there are 4 calories per gram of carb) = 202 grams

65% of daily calories from carbohydrate: 

1800* calories x 0.65 = 1170 calories

1170 calories divided by 4 grams/calorie= 293 grams

A person with a daily calorie goal of 1800 should have between 202-293 grams of carbohydrate per day. 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips 

Health And Fitness Supplements Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips