Healthy nutrition is one of the key aspects of a healthy lifestyle and is more than just eating vegetables or drinking smoothies. It is the understanding of what your body needs and when your body needs specific nutrients during workouts or diets. Probably everyone of us has made a mistake somewhere along the way of a diet by just eating less (starving) and therefore trying to reduce the calories during each day. As you may know by now these diets tend to fail and usually have a boomerang effect, making you want to eat even more than before.
Healthy Nutrition Plan for Weight Loss
A healthy nutrition plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. It will also lower your risk for heart disease and other health conditions. While focusing on your diet you have to stay away from high calorie foods that may ruin your goals.
That’s why a healthy nutrition plan:
- Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Limits saturated and trans fats, sodium, and added sugars
- Controls portion sizes
Counting calories for weight loss
To lose weight, people need to reduce the number of calories they get from food and beverages (energy you take in) and increase their physical activity (energy loss).
For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:
- Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
- Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.
Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.
How much do you know about sports nutrition? What and when you eat can affect your performance and how you feel while you’re exercising. Brushing up on sports nutrition basics can help you make the most of your exercise routine.
Sports nutrition focuses on good eating habits all the time, but also may focus on carbohydrates. For example, athletes training for endurance events may eat more carbohydrates in their diets in the days before the event to boost their energy and performance. Protein for muscle repair and growth is another important aspect of sports nutrition.
Of course, sports nutrition goes beyond simply what you eat. When you eat is important, too. To maximize your workouts, coordinate your meals, snacks and drinks. Drink fluids such as water during and between meals.