Diet For Health And Fitness


Healthy eating is all about getting the balance right, with the right food and fluid. If a person’s diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy.A Guideline for framing a Healthy Diet can be as follows:

1) Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body’s essential fluid requirements.

2) Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the whole grain variety as it will significantly improve the intake of fibers needed for gut motion and other health reasons.

3) Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised.

4) Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.

5) Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80 g) may include:
- Two plums or similar-sized fruit;
- Three heaped tablespoons of colored vegetables;
- Three heaped tablespoons of leafy greens;
- A 150 ml glass of fruit juice.

Get Fit With a Personal Trainer

Here are five reasons why:

1. Safety – a personal trainer is highly important in ensuring your safety in the gym. A Personal Trainer is a specialist and he or she can help to keep you safe. His knowledge of your body together with his knowledge of the different equipment in the gym is beyond price.

2. Structure – a personal trainer can structure your regime so that it is effective and focussed. He or she can help you set targets and achieve your fitness objectives. This is especially relevant if you are new to the gym experience.

3. Support – sometimes it is difficult to motivate yourself and stay with it through the tough times. Likewise sometimes confidence fails and we fall down. A Personal Trainer will pick you up and keep you motivated. Ironically, the price of such a service can often help to maximise your overall return on what you spend on your health and fitness.

4. Discipline – we are not all masters of self-discipline. We need someone who will keep us up to the mark. When we are slacking, he or she can keep us focussed on the task in hand. When it is easier to give up, simply the presence and support of someone else dedicated to our objectives will make the difference.

5. Injury or disability – the complications of a specific injury or a disability will often make designing any fitness or exercise regime extremely difficult. A Personal Trainer’s expertise in this situation is often indispensable. It is extremely important that any programme for an injured or disabled person takes account of their individual situation.

Tips to Keep You Eating Healthy All Day

Depending on how you currently eat, drink, and snack, it may or may not be difficult for you to develop healthy eating habits. This is one of the main reasons why sticking with a healthy eating plan will help keep you from taking in too much sustenance. Use these tips to help keep you eating healthy all day and you will soon find yourself free from soda, junk food, and other unhealthy items.

1) Plan Out Your Day
Having a planned eating agenda will help take away the need to purchase food from a fast food place, restaurant, or vending machines. Often food and snacks found at these places are too unhealthy to eat on a regular basis. Plan out what you will eat each day to help stick with a healthy eating agenda.

2) Have Emergency Meals
It’s a good idea to keep frozen meals stocked for emergency purposes. This way on the days you don’t feel like cooking for whatever reason, instead of going out and spending an excess amount of money to eat far too much food for one meal, you can simply whip out one of these 300-400 calories meals and not ruin your day of healthy eating.

3) Water Always at Hand
If you are not a daily water drinker, get in this habit as soon as possible! This is by far the number one practice to develop and maintain a healthy life. Once you get used to drinking water throughout the day, especially at meals, this 0 calorie beverage may be the key to your weight loss journey. Ditch the calorie and sugar packed sodas and stick with water.

4) Unhealthy Items Not In Your Kitchen
Stop buying all those potato chips, crackers, ice cream, cookies, and especially soda. These items provide literally no nutritional benefit and end up just being tons of calories and sugar your body doesn’t need. Stick with healthy snacks that are easy to grab and munch on and you will soon find that you really won’t miss all that other junk.