Every year we make a few New Year’s resolutions and one of them is to stay fit. And why not. A balanced diet with essential nutrients leads to a healthy lifestyle in which we enjoy both physical and mental well-being. And that’s why people go to the gym in January or start following new fitness routines. However, it is also important to realize that in addition to exercising, you should also focus on your diet, as it contributes to your fitness goal just as much as exercising. A balanced amount of proteins, fats and carbohydrates on your plate will help you shed those extra pounds faster. So, without further ado, take a look at what your healthy and balanced meal should look like:
The power of proteins
The importance of protein in our daily meals is sometimes underestimated. A quarter of your plate should contain protein. For those who are vegetarians, tofu, beans, chickpeas and nuts are rich sources of protein. Others may also have poultry, seafood, and dairy products. Avoid meats as much as possible. Basically, your body should get between 50 and 70 grams of protein each day.
There’s nothing like good carbs
Carbohydrates are very important for your health as not all of them lead to weight gain, some also help you to stay fit. Like protein, carbohydrates should also make up a quarter of your plate. You can include fruits, vegetables, and low-fat milk products along with nuts, grains, seeds, and vegetables in your meals.
Fat is not always bad
Add healthy fats to your meals every day. Just one or two tablespoons of good fat per meal should be enough for you. Vegetable oils, nuts and fish are considered some of the best sources of good fat. On that note, also minimize intake of saturated fat like cakes, bacon, sausages and trans fat like pizza as they can slow down your fitness routines.
Also count fiber
Make your meal a high fiber diet whenever possible. Whole grains, fruits and vegetables should cover most of your plate. Try beans, avocados, broccoli, apples, berries and dried fruits in your meals and the results will surprise you.
Don’t forget calcium
Calcium is important for your body and bones. But milk is not always enough. Eating sesame, celery, and chia seeds, as well as cheese, yogurt, and almonds will help you reach your fitness goal very quickly.
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