An active lifestyle is way beyond the daily sedentary living, which involves light physical activity. One is considered active after doing more than 30 min of full-body movement in a day such as walking, running, or biking to work or as part of your exercise routine.
Healthy eating and an active lifestyle are inseparable, just like peanut butter and jelly. Food and nutrition are required to help in the supply of energy and nutrients that repair worn out tissues and prevent sickness.
Here are Ten tips on healthy eating for an active lifestyle:
1. Always Stay Hydrated
In human body composition, water takes up 70 percent of the space. The quantity of hydrogen and oxygen in the form of water needs to be maintained for the body to work better in an active lifestyle.
Stay hydrated by always about keeping a reusable bottle of water (capacity of 6 to 8 glasses) or any other healthy beverage with you on hand.
Drink water 30 minutes before and 1 hour after a meal to help in digestion and the absorption of nutrients, respectively.
2. Determine Your Average Daily Energy Consumption or Requirement
Calculate the energy you need to stay active during the day by considering factors such as gender, age, weight, height, and routine physical activity. This number will prevent your body from storing unused energy as fat, which can lead to weight problems.
Use Basal Metabolic Rate (BMR), Body Mass Index (BMI), and Calorie calculators or charts to determine your energy needs for an active lifestyle.
3. Balance Food Elements in Your Meals to Meet Your Body Needs.
As you aim to include all food groups in your daily meals, you need to balance them in accordance to your body needs. You don’t have to take too many carbs and fewer vitamins or more fats and fewer proteins. Balancing meals and eating in moderation is a healthy way to go for an active lifestyle.
4. Appropriately Balance the Food Rations of The Day
Break the night fast in the morning and take a light meal in the afternoon. You can also choose something light during dinner or supper. Knowing the amount of each food group you can take in a day to meet your body needs will help in strategizing the rations.
First, you need to determine the amount of food you should eat in a day. You can get 400 calories with two fists of vegetables, a fist of starch, and four-finger size of the protein.
5. Vary Different Sources of Food Groups
As spice is to flavor, so is variety to an active lifestyle. You’ll need to eat from various sources of each food group. For proteins, you can try plant or animal products. Get your carbs from a variety of grains – half of which should be whole-grain foods.
You are spoilt for choice when it comes to fruits; you can try an apple today, a banana tomorrow or berries the following day, or even mix different types of fruits to meet your daily demand. There are many vegetable options you can try, such as kales, spinach, and cabbages.
6. Choose Fresh Organic Foods Over Processed Ones
Organic foods are grown from natural methods to control weed and insects and fertilize the soil. You do not have to overwork your body to remove pesticides, antibiotics, or hormones residues that can be harmful to your body.
With organic foods, you have increased Vitamin and Antioxidant Content. Taking them fresh allows you to get a sufficient amount of the nutrients. You can decide to reduce the intake or get rid of simple food.
7. Eat for Strength and Not for Aesthetics
In an active lifestyle, you need to be strong to be able to undertake our daily physical activities. You’ll need the right amount of amino acids from the protein and vitamin-rich foods to help build and repair tissues and muscles.
Seafood, white and red meat, eggs, wheat, raw nuts and seeds, leafy green vegetables, legumes, dried fruits, and dairy products are some of the sources of proteins you can try.
8. Eat Foods That Help Promote Energy Levels
There are three groups of foods that nourish your tissues and provide heat and energy. You need an intake of natural starch, sugar, and fat to energize your body. Some of the food items you can try include cereals, bread, vegetables, legumes, sweet fruits such as dates, honey, olives, milk, nuts, and others.
9. Eat Foods That Build and Strengthen Bones and Joints
An active lifestyle relies on bones and joints for movement. You will need a healthy balanced diet to develop and maintain strong bones and joints, especially one that has sufficient calcium and vitamin D. The two elements are available in dairy products, nuts, green leafy vegetables, soya beans, eggs, oily fish and among others.
10. Choose A Nutritional Diet That You Can Work with and Stick To
A diet you can stick to and work with is one that you can afford and makes you feel good, provided that it has all the nutrients you need. As you pick your food items, always remember that eating in moderation is noble and healthy for an active lifestyle