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Healthy diet - what it means and how you can have a healthy diet in your everyday life
Keto, Paleo, Dukan, low carb, Atkins, vegan... as many types of diets exist, the information about what a healthy diet means is so twisted. If you search for information on the Internet, you will find many contradictory articles, which will say completely different things about what healthy food means.
Well, things, in essence, are not that complicated at all. It is important to know that you do not need a certain diet to eat healthy, but only to follow some basic rules and to know the main information about micro and macronutrients in order to better understand what the concept of "healthy eating" entails. You will find all this information in the lines below, in addition to healthy food recommendations depending on the type of sport you practice - bodybuilding or endurance sports.
Contents:
- The healthy food pyramid and the importance of healthy food
- 10 rules for a healthy diet + healthy menu ideas and tips
2.1. Prepare healthy food at home, do not order from various restaurants
2.2. Healthy food menu with the help of the meal prep concept
2.3. Shopping list for a healthy food plan or nutrition plan
2.4. Healthy meals structured with intelligence
2.5. Eat healthy, but don't forget fluids
2.6. Breakfast should not be missing from a healthy diet
2.7. Focus on healthy foods, but don't forget about snacks
2.8. Processed foods should be consumed in moderation in a healthy nutrition plan
2.9. Healthy food at the same time every day
3.1. The healthiest foods for those who practice bodybuilding
3.2. Healthy nutrition and correct nutrition for those who practice endurance sports
1. The healthy food pyramid and the importance of healthy food
The importance of a healthy diet cannot be disputed. A diet enriched with nutritious foods will improve your quality of life, and among the main advantages you will have are:
- more energy;
- sleep will become better;
- greater power of concentration;
- easier fulfillment of fitness-related targets;
- improved digestion;
- strong immune system;
- lower risk of diseases.
You have certainly heard of the healthy food pyramid by now and it is possible that you have also seen its graphic representation. The pyramid (or triangle) shows us what types of food we need to eat to live a healthy life. Of course, the foods at the bottom of the pyramid should be eaten more often or can be eaten in larger quantities (such as rice), and as we go up the pyramid, we find the types of foods we should eat we consume in smaller quantities (such as sweets).
We mention from now on the fact that there is no category of foods that must be completely eliminated from the diet, foods that you should never consume - there are no bad foods ("bad foods" as they are called in English). It is important to consume everything in moderation, even sweets or fast food, when you feel the need.
Returning to the healthy food pyramid, it is divided either into four "floors" or into five, depending on the source you choose for information (I mentioned earlier that there are many different, contradictory data - and the pyramid is no exception):
- the base of the pyramid or the "ground floor" - here are the rice, bread, pasta and cereals (oats, barley, etc.). These are foods that can (and should) be eaten at every meal, representing a rich source of carbohydrates.
- the first "floor" of the pyramid - here are vegetables and fruits (some sources put fruits on the second "floor"). As the famous announcement on the television stations says: "For a healthy life, eat fruits and vegetables every day". Each meal should be accompanied by at least one fruit or vegetable. They can also be eaten as snacks between main meals.
- the second "floor" of the pyramid - this is where the protein-rich sources for non-vegans "live": meat, dairy and eggs. Consumption must be moderate, but at the same time ensure protein intake (we discuss more about this intake below).
- the third "floor" of our pyramid is occupied by the various sources of fats, sweets or snacks - this includes many types of products: from candies, to chocolate, potato chips, biscuits with cream, etc. It is important that these products are consumed in moderation and never replace a main meal.
This is the food pyramid rendered in a very simple way and represents a base from which you can start when you think or prepare the menu.
2. 10 rules for a healthy diet + healthy menu ideas and tips
In principle, the rules for a healthy diet should be simple, easy to follow and implement and look at nutrition through a macro lens. The specialists' recommendation is to avoid those rules that focus too much on details, on micro elements, because they do not have such a great relevance if the basics of nutrition are not respected.
In the beginning, the holistic approach is the most suitable, because then, as you start to master the basic ideas and can respect the healthy diet, you can include somewhat more specific rules, which are suitable both with your goals related to fitness, as well as with other personal characteristics. For example, some women have an iron deficiency that must be addressed either by eating iron-rich foods (red meat, red beans, certain nuts), or by adding iron-containing health supplements to their daily diet. However, for a start, follow these 10 rules for a healthy diet:
2.1. Prepare healthy food at home, do not order from various restaurants
The most important thing is to make sure that you cook most of your meals at home. The food cooked in restaurants usually has too much added salt, sugar and fat - the three elements being the ones that provide the flavor.
If you cook healthy food at home, you will be able to easily control the amounts of salt, sugar and fat and you will know exactly what is on your plate. If you don't have enough time to cook, the second rule is for you!
2.2. Healthy food menu with the help of the meal prep concept
The concept involves preparing meals (or part of a meal) in advance, a few days before. Most people prefer to do this on Sunday because then they have more free time. Basically, you will cook in advance for 2-3 days, either the entire meals, or only a part of them.
For example, you can prepare baked chicken with rice and vegetables for dinner. Either you will cook both the chicken and the side dish, or you can cook only the side dish and prepare the chicken every evening.
2.3. Shopping list for a healthy food plan or nutrition plan
Think about your meals for the next week or the next few days and make a list of all the foods you need to buy. This strategy will help you both to better understand what your meals are composed of, and to follow a healthy diet.
In addition, a list can be useful to ensure that you respect the principles proposed by the healthy food pyramid.
2.4. Healthy meals structured with intelligence
A meal, regardless of whether it is breakfast, lunch or dinner, should contain: a source of carbohydrates, a source of protein and a fruit or a vegetable/several vegetables. For example, breakfast can consist of oatmeal (carbohydrate) with vegetable milk or cow's milk and a little protein isolate from whey (protein source for those who need a higher intake) and berries.
Tip: choose a protein isolate with flavor to give the oats a more pleasant taste.
Lunch can be composed of a salad with pasta (carbohydrate), chickpeas + lentils (protein) and other vegetables that you like. For dinner, you can opt for the classic meal: rice (carbohydrate), chicken breast (protein) and vegetables of your choice, prepared in the oven or in a pan with a little oil.
2.5. Eat healthy, but don't forget fluids
Liquids must not be missing for a healthy diet. Not only do they keep the body hydrated, but they also help digestion. You can consume both water and teas (but be careful about the caffeine content in the case of black and green tea). For the days when you have a more intense physical activity, try to consume a little more than the recommended 2L.
Tip: from time to time prepare a soup or a soup to help you consume enough liquids.
2.6. Breakfast should not be missing from a healthy diet
Although breakfast should not be missing, it is not necessary to eat it the moment you wake up. You can let an hour or a similar time pass until you decide it's time for the meal. However, if you drink coffee, it is not recommended to consume it on an empty stomach, so keep this aspect in mind.
A healthy breakfast provides energy for the first hours of the day and helps you provide the body with the necessary intake of macronutrients more easily. You can confidently consume foods rich in carbohydrates if you want that energy boost.
2.7. Focus on healthy foods, but don't forget about snacks
Depending on the number of meals you have, you will need more or less snacks. Some people prefer three main meals, accompanied by two snacks, while other people have four meals and a single snack. The important thing is to find the option that works for you and for your daily schedule.
The idea is that you don't have to avoid healthy snacks because they can help you concentrate better at work or school and eliminate the feeling of hunger. Snacks can contain fruit and a protein source: a banana and a yogurt, an apple and a protein bar , etc.
2.8. Processed foods should be consumed in moderation in a healthy nutrition plan
As I mentioned before, you don't have to completely eliminate certain foods from your diet, you just have to consume them in moderation for a healthy food plan. In most cases, processed foods have a high intake of fats that you should avoid.
However, not all processed foods are equally unhealthy. Canned chickpeas, for example, if they have no added sugar, can be integrated into the daily diet without problems. Instead, semi-prepared foods with added unhealthy fats should be avoided.
2.9. Healthy food at the same time every day
At least during the week, try to have meals around the same time. This will help regulate the feeling of hunger that you may feel, especially if you are in a caloric deficit. It can also help you better respect your goal to approach a healthy diet, as the daily routine can determine you to stay motivated.
There are no specific times when you should eat, try to find the periods of the day when you can eat quietly depending on your schedule!
2.10. Understand and accept that the line between healthy and unhealthy foods is not so clearly drawn
A food that one person considers healthy, is seen as unhealthy by another person. We can take dairy products and eggs as an example. Some strongly state that these foods must always be avoided because they would increase the risk of some diseases, while others recommend their consumption and state that they cannot be absent from the daily diet. Who is right? Each camp comes with its own arguments. It is important to understand that any food has the potential to present a danger when it is consumed in excess or if your body cannot digest it properly.
3. Healthy diet depending on the sport you practice - bodybuilding and endurance
Once you have mastered the basic rules for a healthy diet, you can move on to the next level. This involves including healthy foods specific to the physical activities you undertake. For example, the menu for a person preparing to run a marathon is different compared to the healthy menu for a person preparing for a bodybuilding or powerlifting competition. The body needs a different amount of nutrients to recover between the various types of training involved in the sports mentioned above.
So, if you are among the practitioners of a sport or if you just go to the gym to put on "some" muscle mass, read on for some tips for a healthy diet that aligns with your goals in terms of sports.
3.1. The healthiest foods for those who practice bodybuilding
If your goal is to increase your muscle mass (whether you are a woman or a man), the macronutrient you need to pay the most attention to is protein. The protein intake must be high enough to provide the muscles with what they need to recover after training and grow. Although the information is also different in this case, you should consume somewhere between 1.8-2.5 grams of protein per kilogram of body. For example, a person weighing 60 kilograms can consume between 108 and 150 grams of protein. The number varies because different specialists offer different data, but, in general, if the grams of protein consumed daily fall within this range, you will not have problems.
Of course, it is not enough to pay attention to the grams of protein, but you must also ensure a sufficient intake of carbohydrates and fats. Some foods to include in your daily healthy diet:
- White meat
- Eggs (especially egg whites)
- Over
- Oat
- Avocado
- Salmon
- Legume
- Lean beef
- Whole grain pasta
- Vegetables & fruits as diverse as possible
- Wholemeal bread
- Peanut butter
Whey protein isolate and protein bars (to supplement the diet, not to replace meals!)
3.2. Healthy nutrition and correct nutrition for those who practice endurance sports
People who practice endurance sports must ensure that they have an increased intake of carbohydrates, this being the main source of energy. The amount of carbohydrates differs from person to person, being chosen also depending on the duration of training or the event/competition.
Among the healthy foods that an endurance athlete should consume are:
- oat
- Whole grain bread
- Fruits and vegetables as varied as possible
- Legume
- Potatoes
- Various types of salad
- Yogurt
- Over
- Supplements from the carbohydrate category
Now that you have learned more about the importance of healthy eating and what foods you should include in your daily meals depending on the type of sport you practice, all that remains is to start, with small steps, to implement all the information. Take into account the food pyramid from the first chapter and the rules mentioned in the article and eat healthy every day!
Photo source: Unsplash.com
