I know it can sometimes be a pain to think about things like eating healthy, nutrient-rich foods and exercising every day, not to mention the dedication it takes to maintain those activities. But if you’re struggling with weight problems or health issues caused by poor diet and lack of exercise, these lifestyle changes might be what you need.
List Of Foods For A Healthy And Fit Body
Here are a few nutrient-rich foods that might help in your quest for better health and weight control:
- Mango. This fruit contains antioxidants and is a natural anti-inflammatory. About 28 percent of this fruit is water, rich in vitamins A, B2, and C, and minerals like magnesium and potassium. If you have no fresh fruits nearby, a delivery service comes to help. Try selecting organic deliveries to avoid pesticide residues. This makes mango an excellent alternative to other fruits when trying to lose weight. It’s also delicious! Always let your mangoes ripen fully.
- Salmon. This fish is loaded with protein and omega-3 fatty acids that can improve your heart health and keep blood sugar levels under control — which is great if you’re trying to control diabetes or lose weight by exercising more often.
- Broccoli. This vegetable contains a healthy fiber that can help you feel full faster, so you don’t have to stuff yourself to feel satisfied after a meal. It’s abundant in vitamins C and K, folate, and potassium.
- Bok Choy. This is one of the healthiest vegetables, with 46 percent water content and lots of vitamins A, C, and B1, plus minerals like calcium and iron.
- Apples. And oranges, too. Both fruits are high in pectin, fiber that can help you feel full and stop overeating.
- Brussels Sprouts. The longer the sprouts are grown, the more nutrients they contain: This is because of chemical changes in the seeds and sprouted buds during growth. Those changes include converting fiber into vitamin C and other vitamins and an increased level of antioxidants. Moreover, studies show that they’re also high in pectin and other soluble fiber compounds (like carotene), which can aid weight loss by keeping your blood sugar levels steady throughout the day.
- Spinach. This green leafy vegetable is rich in vitamins A and C, folate, and iron. It’s also high in lutein and zeaxanthin, nutrients that are good for your eyes (and skin) and can prevent retina degeneration.
- Coconut Water. High in electrolytes (sodium, potassium, calcium), coconut water is an excellent way to replenish your body after a workout — not just because it contains plenty of nutrients but because of its naturally low-calorie content: 32 percent less than other popular sports drinks like Gatorade or Powerade, for example.
- Blackberry. This fruit is high in glucosinolates, which have been proven to help reduce levels of belly fat, so you can lose weight without getting hungry.
Those who eat yogurt with fruit tend to eat fewer calories at breakfast and much less fat throughout the day. The yogurt manufacturers should capitalize on this effect by adding some “healthy” ingredients — like low-fat milk and fruit — even if their product is served plain.
Tips For Choosing Nutrient-Rich Foods
The following tips will help you make good food choices, to maximize the nutrient-richness of your diet:
When It Comes To Fruit And Veggies, Go For A Variety
Try different colors of fruits and vegetables because the color of a fruit or vegetable indicates how much nutrition it contains. For example, blue and purple fruits and veggies are high in antioxidants like vitamin C; orange ones are loaded with beta carotene that turns into vitamin A in your body; yellow ones contain lutein that helps keep your eyes healthy. And green vegetables? They’re packed with vitamins A, C, and iron.
Don’t Forget About Beans
There are plenty of bean varieties in the market, including chickpeas, edamame, and black beans — so you’ll probably never get bored! They’re loaded with potassium (which will help you avoid cramps after a workout) and fiber (try adding them to salads or soups).
Go For Lean Protein
Many people think that poor protein foods like fish and chicken are healthier than red meat — but the truth is that lean red meat can be a great source of nutrients, too, as long as it’s not overcooked or heavily seasoned. It is naturally low in fat and calories and contains high levels of iron, zinc, and B-vitamins (crucial to energy metabolism).
Go For Produce That’s Low In Sugar
Fruit and vegetables contain sugar, but if you eat a variety of these foods, you can limit your intake of these ingredients — especially with fruit- and fiber-rich foods like broccoli and blackberries. You won’t need to buy tons of fruits and veggies with lots of sugar, as there are fruit and veggie options that are naturally low in sugar. For example, grapes are high in ellagic acid (which blocks the absorption of the sugar from this fruit), and carrots contain beta carotene (a powerful antioxidant that helps regulate cholesterol levels).
Choose Whole Grains
Whole grains like brown rice, oats, and oatmeal are an excellent way to get fiber and nutrients — like iron, zinc, and B vitamins — without increasing calories or fat in your diet.
Stay Away From Fat-Rich Foods
You may find low-fat or fat-free snacks on the market that are high in sugar but loaded with protein — here’s a pro tip: much of the protein in these low-fat snacks (say, low-fat cheese) is digested by the body before it gets absorbed into the bloodstream. This means that you get to feel full faster with the same amount of calories, but you also get to eat plenty of fat-rich foods that contain nutrients. For example, almonds (which are high in fiber and protein) are healthy and low in carbohydrates — and they’re also a source of fatty acids and vitamin E.
Finally, if you know what’s good for your body (and don’t have time to exercise), why spend the extra effort trying out foods from the vending machine? Opt for a smoothie — this is one healthy, nourishing fluid that can give you all your body needs, including energy to keep up with your tasks at work or school, without increasing your waistline.
The next time you decide to snack, why not try snacking on the right foods instead? You’ll feel fuller with the same amount of calories, which means less chance of weight gain. You can also avoid getting hungry too soon after a meal because you’ll be eating high-fiber and nutrient-packed foods that will keep your blood sugar stable throughout the day.