10 Tips: Healthy Eating for An Active Lifestyle

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


Meal Planning Tips for a Healthy Family

On a busy day, one can automatically turn into a picky eater. Sad to say, our impulsive eating habits make us eat foods that may not be healthy for our bodies. Meal planning is essential in reducing some unhealthy eating habits and preventing food problems or disorders such as obesity. Planning your meals will nourish you and your family’s body and blood.

Defining a Healthy Family

A healthy family is one that meets all the food and nutritional needs of each member. Experts will tell you a family that eats a well-balanced diet is a healthy family. With that in mind, you can now begin by determining the eating behavior or pattern in your home.

Determine Your Family Eating Behavior and Meal Patterns

Our eating habits, food choices, and motives usually depend on energy needs and lifestyle goals. Almost all food and nutrition experts would recommend a meal intake of at least three times a day. Others will suggest that five to six small meals per day plan can help prevent metabolism from slowing down. If you are in the fitness world, then you might have done two meals a day to lose weight and feel less hungry.

All in all, the meals you take should be in line with your body’s dietary and energy needs. Each member of your family, including yourself, has an energy requirement to stay active, focused, alert, and confident throughout the day. The energy you need depends on age, size, activity level, and lifestyle goals.

Therefore, your family should be involved in every stage of the Meal planning process.

The Three-Meals Day Plan

Besides a healthy balanced diet, you should also factor in energy levels and choice. The two will help you keep your family nourished and energized. A three-meals day plan has breakfast, lunch, and dinner in which the food items vary significantly all over the world.

1. Breakfast

As the name suggests, it is a meal that one should take in the morning to break the usual night fast. The food item for breakfast will highly depend on the geographical location, traditions, culture, income, and what each member prefers.

A healthy breakfast can be a traditional dish of food or the typical cold cereal. You have an unlimited selection of food items for your morning meal, but what is most important is coming up with a well-balanced diet that provides the required energy levels.

2. Lunch

A substantial meal of the day that is usually light and eaten at midday. This food item should compensate for the used-up energy. Some people will take a heavy breakfast and often forgo this meal and wait for dinner.

3. Dinner / Supper

An evening meal that is usually eaten 3-4 hours before going to bed. Just like breakfast, it should contain all the required nutrients and energy levels.

For each of the meals, you will need the following to make your planning more successful:

  • Food digestion times chart
  • Food recipes with precise preparation and cooking times
  • Food energy and nutrition calculator
  • A list of well-balanced food items

List of Food Items and Timeframes

The first thing in the planning process should be to list down the food items each member of your family prefers for each meal. After compiling the list, you can now add other recommendable food options. You should also consider the cooking or preparing and digestion time of the food items so that your family members can have their meals on time and feel energized.

Essential Elements of Food

Going through some of the popular morning meals around the world, it is evident that an ideal meal should contain:

  • Fibers
  • Protein
  • Fat
  • Sugar or Carbohydrates
  • Vitamins
  • Water
  • Minerals

You can find these groups of food in fruits, vegetables, grains, legumes, nuts, and animal products. The best way to meet the energy levels of each member of your family is by rationing the food. This way, each member will have enough.

How would you get your family to eat new food items?

Our eyes often deceive us into eating what we can reach out. Between a plate of cookies and a basket of fruits, which one do you think will go fast? Of course, the plate of cookies! Therefore, we pick what we like but not what is best for us.

What if there is only a basket full of fruits on the table, do you think that your family will see the value in them? Yes, because, at this moment, hungry people see food, they don’t see right or wrong.

If you wish to introduce the habit of taking more fruits, make sure that there is no other competing food item next to them. If this does not work, you can try to add value by making juice or smoothies to replace other drinks.
Generally, the meals should be at least 5 hours apart, and no one should eat anything between breakfast and lunch or lunch and supper. A glass of water is allowed 3 hours after or 30 minutes before a meal.