How to eat healthy to stay fit?

It is essential to eat well to enjoy optimal health. As Hippocrates said, food is the first medicine. Eating healthy provides the body with all the nutrients it needs to work. Many people cannot adopt a healthy food mode. With the healthy site in shape, find out how to eat healthy to stay healthy.

Create a personalized food plan for Sangier in a healthy way

To work well, the body needs Proteins, lipids and carbohydrates. These macronutrients, which we find in the foods we consume, bring energy in the form of calories. Depending on your goals, the macronutrient relationship is necessary to stay in shape.

An imbalance in the protein, carbohydrates and in the intake of lipids can cause consequences such as weight gain or loss. By creating a food plan, you know exactly the macronutrient relationship you need per day. Regardless of the goal, being accompanied by a sports coach helps to obtain efficiency. You have combined Healthy food and tailor -made physical activityA perfect duo to keep you in good shape. If you are a high -level sportsman, your meals must contain:

• 50 % of carbohydrates,
• 30 % of protein,
• 20 % lipids.

If your goal is to preserve your weight, you need carbohydrates from 45 to 65 %, from lipids from 20 to 35 % and from 10 to 35 % of protein. For a diet transformed towards weight loss, the ratio is of 35 % carbohydrates, 30 % lipids and 35 % of proteins. To increase muscle mass, you need 50 % carbohydrates, 40 % protein and 10 % lipids. In Definition of the food relationship Those who adapt you, you will know the portions of food to present in your meals to cover your needs and make you happy.

To eat healthy, reduce the rate of fat, sugar and salt

To eat well and stay in good shape, you should eliminate any sugars, fat or excess salt from your diet. Eating too sweet promotes diabetes and overweight. The salt consumed in large quantities brings to high blood pressure and the fat increases bad cholesterol in the body.

Deposit Check the quantity of fat, sugar and salt What consumption, reduce the processed foods. You should limit consumption in savory or sweet biscuits, pastry, sugary drinks, fruit juices, prepared sauces, etc. Transformed foods interrupt blood sugar and are associated with obesity, diabetes, hypertension and other conditions that degrade the quality of life. To eat healthy, consume natural foods:

• vegetables,
• fruit,
• complete cereals,
• legumes,
• Meats,
• Eggs, etc.

These quality products must be 80 % of your diet. Complete cereals are rice, whole wheat, rye, etc. It favors pork, beef, lamb and chicken. Vegetables such as broccoli, carrots, tomatoes, cabbage or mushrooms must integrate the diet.

How to prepare balanced meals?

A food greet It guarantees your body all the nutrients and vitamins it needs daily. Your meals must contain proteins, vegetables in large quantities, whole grains (rice, buckwheat, etc.), bread and good fats. These foods must find regularly on the plates.

If you miss ideas for the recipes, you can ask for advice from a nutritionist to get to know the dishes to cook over low heat to please keep your health. Adopt the principles of Batch kitchen To make sure you eat healthy and balanced throughout the week.

Batch cuisine is an organizational mode that consists of the kitchen at once all the meals of the week. The idea is to dedicate two or three hours to the preparation of recipes to eat every day during the week. You can prepare all the ingredients upstream or create complete dishes. This method saves you time and control your meals. Think in advance of the Composition of your diet.

How to eat healthy in business or traveling?

In the office or in a transport, healthy eating can be difficult in the absence of a good organization. You will try to opt for transformed foods rich in fat, sugar or salt. To eat healthy and balanced wherever you are, adopt the batch cooking method.

After preparing the meals or the recipe upstream, you can put them in the refrigerator or in the freezer to keep them in the fridge. Before going to work, you will just have to warm them up. Buy a box for lunch and put lunch and dinner in the container. To stay fit, you have to Consume your meal with normal hours. Don’t forget your water bottle to hydrate you.