A diet refers to a collection of food that a person normally eats. If you want to slim down and tone your body, you should consider changing your diet because it determines your weight.
For instance, if you eat fatty foods all the time, you need to either change your diet or work out to burn the calories. However, you can avoid eating oily foods altogether if you don’t want to be fast.
What is a High-Quality Diet?
A quality diet is a meal that contains macro and micronutrients in the right amount. For your body to function normally, you need essential and non-essential nutrients in specific amounts. To get a balanced diet, these are some of the foods you should consume:
- Fresh fruits
- Fresh vegetables
- Whole grains and
- Lean proteins
A balanced diet is vital because your organs and tissues require proper nutrition to work effectively. Without good nutrition, your body will be prone to diseases, fatigue, poor performance and infections.
The food you are eating should have very low unnecessary fats and sugars but very high vitamins, minerals, and other nutrients. A balanced meal has both micronutrients (needed in small quantities) and macronutrients (needed in the body in large quantities).
1. Proteins – meat and beans are primary sources of proteins. Protein is essential in your body because it helps in repairing and building muscles as well as in brain development.
Therefore, if you work out a lot, you need to eat a lot of proteins because you need energy and to repair your muscles while keeping fit.
In most cases, bodybuilders consume protein-rich foods to maintain their muscle girth and strength. Lentils, beans, almonds, peas, sunflower seeds, and walnuts are all sources of proteins.
2. Carbohydrates – carbohydrates are the main source of energy in your body. When you eat carbohydrates, it is digested and processed into simple sugars, glucose. In excess, glucose is stored in the body as glycogen.
However, if you are starving, glycogen can be converted into glucose to provide much-needed energy. Glucagon and insulin are the two hormones that convert glucose into glycogen and vice versa.
3. Fats – fats have very important functions in the body e.g. vitamin absorption, storage, and absorption. It improves thermoregulation and in excess, it acts as a shock absorber around delicate organs e.g. the heart and the kidney.
4. Water – your body requires a lot of water to digest food, regulate temperature and maintain your normal body functions. You are required to keep your body hydrated by drinking at least 8 glasses a day.
However, you can drink more water depending on your daily activities, the meal you take and your body size. If you like drinking soda or other soft drinks, you should limit to once or twice a day and instead drink a lot of water.
It is important to understand that even though all non-alcoholic drinks count, water and low-fat milk are healthier choices because they have nutrients and essential minerals. Try to avoid sugary and fizzy drinks because they have added sugars and calories that will affect your health.
5. Dietary fiber – dietary fiber will help you maintain healthy cardiovascular and digestive functions. In fact, fiber has the ability to block some lipids from being absorbed into the body. On the other hand, when you eat insoluble fiber, it helps you clean your colon because it cannot be digested.
1. Vitamins – vitamins are essential in normal growth and development of the body. Vitamins are also essential in other body functions such as eyesight, boost immune system, bone formation, skin growth, and development.
Vitamins are also essential in converting food into energy and repairing cellular damage. Some sources of vitamins include eggs, milk, liver, vegetables, and fruits.
2. Minerals – our bodies require macro and micro minerals. Micro minerals are required in small proportions while macro minerals are required in large proportions.
Minerals have numerous functions in the body e.g. in the nervous system to transport impulses from the sensory organs to the central nervous system. Calcium, iron, zinc, and potassium are some essential minerals in the body. For your body to derive minerals, you need to eat meat, vegetables, and fruits.
To have a healthy body, you need to eat healthy foods and exercise regularly. However, since you might have cravings for fast foods or processed foods, you need to either work out a lot or replace them with healthy meals.
Finally, seeking help from a professional might be a better option if you don’t know how to do it on your own.