Healthy Diets

Having the correct food pyramid is an excellent method in maintaining a balanced healthy diet for athletes. Building the right food pyramid takes careful planning and the tips have useful suggestions on what to include:

1) Whole Grains Foods: These foods are healthy foods. Expert opinion is that a person must consume around six servings of whole grain foods per day. Whole grains are considered to be the best source of carbohydrates for our body. The process of milling removes most nutrition part of the grain.

2) Fruits and Vegetables: Fruits and Vegetables contain the largest amount of nutrients per calorie of any food. Each individual needs to consume different types of fruits and vegetables in order to stay healthy. Eating a large amount of fruits and vegetables prevents dreadful diseases like cancer, heart diseases, blood pressure, intestinal ailments and so on.

3) Fiber: Fiber aids in lessening the risk of certain types of cancer diseases and lowers the level of cholesterol. It also controls the amount of calorie intake thus helps in the weight loss efforts of a person.

4) Eggs and Fish: These contain large amounts of proteins, Vitamin B, lecithin and choline. Daily consumption of egg improves the health of a person. Eggs are high in cholesterol but low in fats while fish helps to reduce the risk of heart ailment.

5) Strawberries: Contain lots of fiber and vitamin C. Their flavonoids play an important role in strengthening blood vessels and are highly effective antioxidants.

6) Alcohol: Alcohol also acts as healthy food if it is consumed in small quantities. A low volume consumption of alcohol reduces the chance of heart disease. It also helps to cut down the level of cholesterol by its flavonoids. It is very important to take alcohol moderately as it has obvious risks as well.

7) Nuts and Legumes: They hold large amounts of proteins, fiber, vitamins and minerals.

There you go! Be sure to include these foods and substances in building the food pyramid, so essential in an athlete’s diet.

When you’re an athlete on vacation, it’s very tempting to ditch healthy eating and indulge on an eating spree. Even if you try to maintain discipline, an ice cream cone here and there seems to get through. There are a few things you can do to control what you eat when on vacation. Read on:

Being able to eat healthy on a flight would be no problem. These days it’s easy to request a low fat or veggie meal when travelling by air. It gets complicated though if you choose to take that long drive to your destination – but just a bit. Pack some nutritious food in an ice filled cooler: fruits, vegetables, crackers, yogurt and non-greasy sandwiches.

When in your hotel room, turn down the offer of the key to the mini-bar to avoid temptation. Pass on the continental breakfast and order fruits, cereals and proteins. If the setting permits (stove or microwave in your room), bring your own healthy food with you.

Eat out only when there’s no other option as restaurants provide large servings. Avoid appetizers! If you overeat, which is likely, simply cut back on the next meal.

If on tour and your itinerary makes it hard for you to fit in three square meals, try to do it with six smaller meals or snacks because your body needs fuel about every four hours. No matter what, do not miss out on a meal.

Never eat large meals for supper as much as possible as your body burns calories slower at night. Do not eat bread or butter before bed. Choose fish or poultry for your meal with vegetables as a side dish.

A little will power goes a long way in keeping a healthy diet when on vacation. Always remember that eating healthy is a way of life, wherever you go. A healthy athlete’s diet doesn’t demand total sacrifice though – one ice cream cone or a slice or two of pizza won’t really matter as long as you know when to stop.

Due to the acknowledged importance of a person’s awareness of what adds up to a good food health vitamin intake, the federal drug administration produces a recommended daily allowance for most vitamins. These figures vary according to a person’s age, sex and other factors.

Nutritional labeling is equally essential for a person to consider and the food health vitamin intake amount of some foods is included here. This guarantees that people are obtaining the right food health vitamin intake from their regular foods. The nutritional information usually comes in the form of a percentage of the recommended daily allowance of each vitamin and mineral. This information could help in assessing a food’s nutritional value.

Information included in nutritional labelling are the content levels of “undesirable” substances such as salt and fat. These are items a person would want to limit the intake of.

Being on a restricted diet gives the person all the more reason to pay attention to their good food health vitamin intake. Certain foods contain different nutrients from other foods and, for people who cannot eat some food for one reason or another, maintaining a good food vitamin intake could be a problem. This is where vitamin supplements come handy – in supplying the missing nutrients. These supplements can form a crucial part of a good food health vitamin intake for people who are unable to obtain their vitamins from their normal diet.

It is also worth noting that depending on their general health, a person’s good food health vitamin intake constantly adjusts throughout their life.

According to researchers, fiber is one of the most potent nutrients. Here are some facts to educate you about fiber:

•    Incorporating high fiber content in your diet will help to prevent colon cancer and heart disease. Fiber binds cholesterol in the digestive tract thus effectively eliminating it. It has been used to prevent and stop constipation for millennia.

•    High fiber foods take longer to chew and can actually help you not to overeat.

•    Most of the popular foods don’t contain enough fiber.

•    The most fiber content could be found in grains, especially whole and concentrated grain products.

•     Dietary fiber is plant matter we cannot digest.

•    The best fiber for kids can be found in fruits, vegetables and fortified breakfast cereals. Children more than 2 years old need a daily consumption of fiber.

•    Drinking plenty of water will help keep fiber moving in your digestive tract. A high fiber diet requires a corresponding increase in water consumption

•    The fiber stays in fruits and vegetables even when being cooked. These fibers are not contained in just the peel or skin.

•    Too much fiber is bad for you. Consuming more than 50 grams per day could give you diarrhea and bloating, which impedes the absorption of other key minerals.

It’s not difficult to gain the correct amount of fiber. Simply eating the right foods would do it. Remember that not having enough fiber could lead to dire consequences. As you have learned, it’s easy to correct this deficiency so don’t wait till it’s too late.

Way ahead of other well known vegetables like lettuce and onions, potatoes are the most popular all over the U.S. It’s a staple in most American meals and can be cooked in a lot of ways. When prepped in a healthy manner, potatoes are superb sources of energy and much needed nutrition.

Potatoes, like oranges contain a massive concentration of vitamin C. Almost half of the body’s daily requirement of vitamin C – 45% – could be had from one medium potato. Also high in fiber and carbohydrates, they contain more potassium than bananas.

While potatoes are devoid of fat, sodium or cholesterol, their skins provide quite a dose of good minerals such as fiber, iron, potassium, calcium, zinc, and a number of B vitamins.

Potatoes can be prepared in different ways: steaming, boiling and roasting. Avoid putting potatoes in the fridge as much as possible – they turn dark when cooked due to cold temperature that converts potato starch into sugar. Store them instead in a cool, dark place to avoid the light turning them green. Basements are an excellent place to keep potatoes.

We have grown to love potatoes whether mashed, or baked. These tasty vegetables have really a lot to offer in terms of healthful benefits.

It’s general knowledge that certain foods improve health, but the way they’re cooked is also essential to the healthy diets for athletes.

With so many varieties of oil and butter products in the market, it could be a chore to choose which ones to avoid. Here’s a few of the more popular oils:

•    Canola oil – Doctors claim that it can lower the risk of heart disease. Low in saturated fat and high in mono-unsaturated fat, it offers the best fatty acid composition among the oils.
This oil will not disturb the taste of food because it has a bland flavor. This is what makes it popular for foods that contain a lot of spices. It can be used for sauteing, low temperature frying and as a marinade.

•    Olive oil – Also rich in mono-unsaturated fat, it helps to reduce cholesterol levels and reduce risks of cancer. Olive oil has a high level of atioxidants and has the advantage of a very long storage life.
This oil has a very distinct flavor and it is in its healthiest form when uncooked. It can be used this way in salads or dips. When cooking with Olive oil be sure to heat it on low to medium temperatures.

•    Butter – This one tastes real good and contains sources of Vitamin A and other fat soluble vitamins like E, K and D. It’s been around for many years, made from natural ingredients with no chemicals or artificial processig involved.
There are plenty of uses for butter besides as spread: cooking, baking, and as an ingredient in baked dishes, marinades and creamy sauces.

•    Margarine – First introduced as a substitute for high fat butter it was on the other hand, high in trans fat which increases bad cholesterol levels.
It has a pleasant taste when used as cooking oil and retains lower fat than most oils, including butter. You can get it in a wide range of products and it’s a major source of Vitamin E.

Nobody gets to be a hundred percent healthy by just eating one kind of food. Healthy eating requires the consumption of a variety of foods from several food groups daily. You should also pay attention to the portion size to avoid overindulging.

A relaxed mood at mealtime will go well with the following healthy foods, to give you a healthy body:

Berries

Berries have high concentrations of vitamin C, and certain types are high in other nutrients too. For vitamin C plus a large dose of anti-oxidants, go for ripe blueberries. The not so well-known Gogi berries are remarkably heavy with the nutrients the body requires to be fit.

Citrus

Broadly recognized as a prime source of vitamin C, fully ripe citrus fruits offer the best nutritional value. Nothing beats perfectly tree ripened fruits that are eaten within a few hours of picking.

Vegetables

There is a remarkably huge assortment of vegetables. The vegetable group supplies plenty of the minerals that make a good diet. Every body knows that Potassium, a necessity for healthy nutrition, can be had in adequate amounts in one banana. It would be interesting to note that sufficient Potassium for your diet can also be had by eating a single stalk of broccoli.

Whole Grains

For a truly sound nutrition, choosing only one type of whole grain is not enough to get all the required diversity. A mix of two of more whole grains will usually provide complete proteins. A dish popular in several countries is brown rice and wheat kernels with a spicy seasoning.

Salmon

Rich in Omega-3 oils that are proven to enhance brain functions. Makes a great main dish when baked whole and seasoned with lemon or lime.

Legumes

Also called pods, these are a variety of fruits with only one dry seed. These are rich in iron and fiber. A few edible examples are dried beans, peas, soybeans and peanuts.

Nuts and seeds

Majority who are familiar with walnuts and pecans would agree that walnuts and pecans are excellent nutritional products. Flax seeds are also considered brain food, containing vital non-meat sources of Omega-3 oils.

Lean proteins

Three ounces of proteins is sufficient for a daily dosage. Discard visible fat from your regular protein source. Using non-meat sources as an alternative such as complete proteins contained in vegetable dishes, is recommended.

Tea

A cup of green tea will give you a surge of energy while chamomile provides a calming effect. Having Earl Grey Breakfast Tea is an excellent way of starting the day. Herbals offer a tasty and soothing beverage that’s good for you and the non-herbal ones keep you awake when you need to be.

Olive oil

This is the healthiest substance as a fat source for your diet. You can use it for frying or mix it in your salad.

To balance the food an athlete consumes to maintain fit, healthy eating is a primary method. Healthy eating gives you the energy to last the day, and the vitamins and minerals needed to stay strong while preserving a healthy weight.

Here are tips to help you through a healthy eating process:

Never skip meals – the perfect way to maintain energy and a correct weight is by having 3 meals with snacks in between. Skipping meals makes you hungry which means you’ll likely eat any food, even those that are not healthy.

Learn about food preparation – try alternatives to deep frying; there’s grilling, stir frying and baking. You should also try fresh or dried herbs and spices for added flavor. Before eating meat, take of the fat and the skin.

Decrease sugar intake – avoid drinks that have sugar as this are sources of empty energy. These drinks have lots of energy that your body does not need, but no vitamins or minerals.

Don’t think about diets – You don’t need to go out of your way to buy low carb, fat free or even diet foods that have many other added ingredients to replace carbohydrates and fat. All foods can be a part of a healthy diet as long as eaten in moderation.

To maintain a healthy mind and body, Cobalamin, or the B12 vitamin, is one the important B vitamins that are necessary. Various body processes like conversion of fats, carbohydrates and proteins from all kinds of foods into energy, require the b12 vitamin. Fighting heart disease relies on the development of healthy blood cells and this is what makes vitamin B12 so crucial. Production of healthy red blood cells is another process in which B12 is a major factor.

Aside from the production of red blood cells, white blood cells and nerve cells all need B12; Vitamin B12 keeps the immune system functioning in top form through the white blood cells while it creates protective layers for all the nerve cells in the body. These fatty layers shield them, from damage. Brain cells are highly susceptible to disease without these defenses.

As you can see, the B12 vitamin is concerned with so much vital processes. Nevertheless, the recommended daily amount will surprise you. In fact, most people consume a lot more B12 vitamin than their body truly needs. The reason why a massive amount of B12 is required is because the body has difficulties in absorbing the vitamin. Once it is absorbed though, B12 can be easily recycled.

Vitamin B12 deficiency is rare and the few that suffer from it may develop Anemia. On this basis, it is important to encourage children and other “picky” eaters to eat a broad variety of food as deemed possible.

Because of the lack of adequate natural vitamin sources in their diet, a large number of athletes suffer from one or more deficiencies. To counter these deficiencies, there are plenty of brands of vitamin supplements currently in the market. However, most people can get the majority of their recommended daily allowance of vitamins by eating a healthy and balanced diet.

Vegetarian and other specific diets have only a limited number of natural vitamins.  This makes taking a supplement a necessity for individuals who are on these particular diets. And, depending on circumstances, when certain periods require an increase in intake of natural vitamin sources, vitamin supplements are the best option.

On the other hand, it is not possible to store water soluble vitamins in the body. These have to be replenished day after day so natural vitamin sources are still the best choice for athletes. On this note, it is essential to be knowledgeable of each vitamin type and their best natural sources, to enable people to include as many as possible into their regular diet:

Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

Natural vitamin B2 sources are brewer’s yeast, legumes, nuts, whole grains, organ meats, blackstrap molasses

Natural vitamin B3 sources are lean meats, poultry & fish, peanuts, milk, brewer’s yeast,  rice bran, potatoes

Natural vitamin B4 sources are egg yolks, organ meats, soybeans, fish, brewer’s yeast, wheat germ,  legumes

Natural vitamin B5 sources are organ meats, salmon,  whole grains, egg yolks, legumes,  wheat germ, brewer’s yeast

Natural vitamin B6 sources are meats, whole grains, blackstrap molasses, organ meats brewer’s yeast,  wheat germ

Natural vitamin B7 sources are egg yolks, liver, brewer’s yeast, sardines, unpolished rice,  legumes, whole grains

Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

Natural vitamin B13 sources are root vegetables, liquid whey

Natural vitamin B15 sources are brewer’s yeast, brown rice, rare steaks,  sunflower, pumpkin & sesame seeds

Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips