Eat Healthy Stay Fit

Fitness Health Club

Health food is food marketed to  provide human health effects beyond a normal healthy diet required for Human Nutrition Foods marketed as health foods may be part of one or more categories,such as natural foods,organic foods,whole foods, vegetarian foods or dietary supplements. These products may be sold in health food stores or in the health food or organic sections of grocery stores.Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and can help reduce the risk of disease.

Eat Nutrition Food

Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) and omega-6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet. The Australian Dietary Guidelines include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

Unsaturated Fats

Five Major Food Groups

(1)Vegetables and legumes/Beans

Vegetables

The nutrients in vegetables are vital for health and maintenance of your body.Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.One to four cups of vegetables are recommended each day, depending on how many calories you need.

 (2)Fruits

Fruits

Eating a diet rich in fruit may reduce risk for stroke, other cardiovascular diseases and type-2 diabetes.

A fruit containing eating pattern is part of an overall healthy diet and may protect against certain cancers.

Fruit helps maintain optimum health due to the health promoting phytochemicals it contains – many of which are still being identified..

(3)Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans

   

Fish is high in omega-3 fatty acids, which is essential for development of the brain and eyes. It is recommended that expecting and nursing mothers make sure to eat enough omega-3s.

(4)Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

 Bran: The outer layers of the kernel are called bran, which is made of about 5% of the kernel. The kernel is rich in fiber and minerals while the bran is rich in thiamine and riboflavin.

5)Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

  Milk contains a wide array of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants. Keep in mind that its nutritional content can vary depending on many factors.

Health and Fitness 

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People are becoming careless towards their health in the race to move forward. Due to the irregular lifestyles, people are going in the liver of diseases, young people are becoming victims of such ailment which is for older people. The number of patients of osteoporosis, diabetes, heart attack, etc. are increasing continuously. The most responsible foods for this are the lack of essential nutrients. Learn about some of the interesting facts related to health in the next slideshow.

Fitness and Sleep

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The effect of adequate sleep also falls on fitness. In some research it has been found that any person requires an average of 7 to 8 hours of deep sleep every day. But people who wake up in the morning with only 4 or 5 hours of sleeping work, they get a nap sometimeduring this time. Due to this, there are mistakes in exercises and the risk of injury is high. If sleep is not complete, then in the morning, the metabolization process becomes slow in the body and due to this, there is no special difference in the body despite exercising.

Fitness Tips

1. Exercise Daily
Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal
No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.