Maintaining the right diet and nutrition can help improve your overall health. It can also increase you energy levels and prevent diseases. In some cases, a good diet plan may be instrumental in keeping psychological disorders such as depression at bay.



Benefits of Good Nutrition

Good diet and nutrition is more than just weight loss. It’s about paying attention to what you eat and which foods are better for you. Below are some of the known benefits of maintaining a healthy diet and nutrition.

•    Helps control body weight – Maintaining your ideal body weight is necessary for good health. Too much or too less can lead to and aggravate all sorts of health problems.
•    Increases Your Energy Levels – A healthy diet entails a decrease in the intake of food items that are high in sugar. Doing this saves your body from experiencing sugar highs and lows. As a result, you energy levels out throughout the day and you will feel like you have more energy than ever before.
•    Improves Mood – Some studies have shown that maintaining a healthy diet can help stabilize and improve your mood. Staying away from alcoholic beverages and drinks that are high in caffeine can keep you away from the highs and lows that you may suffer from.

In addition, a healthy diet can also help you avoid these diet related diseases

•    Adult Onset Diabetes
•    High Blood Pressure
•    Osteoporosis
•    Strokes
•    Heart Problems
•    High Cholesterol

Adult onset diabetes may be triggered by diets with excess sugar. High Blood Pressure or hypertension may be set off by a diet high in salt. Cholesterol problems may be a result of eating too much of foods that are high in fats.

Heart problems and strokes are complications of uncontrolled hypertension, high cholesterol, diabetes, and a host of other factors. Osteoporosis may be prevented by eating foods that are high in calcium such as low fat milk and low sodium and low fat sardines.

Don’t Skip the Facts

One of the biggest mistakes that people make is that they do not bother to look at the nutrition facts of what they are purchasing. Do not get swayed by flashy labels. Take some time to inspect the ingredient list and as much as possible, try to keep your diet plan free of processed and

Increase Your Intake of These:

•    Fresh Vegetables
•    Vegetable Sources of Protein (beans, legumes, and nuts)
•    Whole Grains
•    Fresh Fruits
•    Soy-based products
•    Homemade Soups that are low in fat and salt

Cut Down on the Following:

When you are out grocery shopping, look at the labels of the food items you are putting in you basket and cut down on the following food products.

•    Alcohol
•    Caffeinated coffees, teas, and sodas
•    Carbonated sugary drinks
•    Foods labeled ‘Enriched’
•    Dairy and Dairy Products
•    Red Meat
•    Cigarettes
•    Foods High in Sugar
•    Foods High in Salt
•    Hydrogenated Oils
•    preservative rich foods

Simpler Than You Think

One of the main reasons why people tend to shy away from adhering to healthy diet habits is the fear of it being a time consuming, expensive and complicated process. The truth is, maintain good nutrition is often simpler than you think. It is all a matter of simple substitutions and paying attention to what and how much you are eating.

Lastly, keep in mind that being healthy does not mean that you have to be waif thin nor does it require that you adhere to a specific diet that makes you uncomfortable. Do what you feel is right and you’ll soon be on your way to a better health and a better you.

We get a lot of emails from our readers wanting to know the top 10 diet tips that you can add to your daily lives to help them lose weight. Most have discussed their displeasure with miracle, lose weight fast or fad diets and are looking for real solutions to help with long term weight loss. The Newsfitness.com team has come up with what we believe to be the Top 10 Diet Tips to help you achieve your Weight goals and more importantly maintain the weight loss achieved.

1.    Regular Sleep Patterns of up to 10 hours per night

It has been found in numerous studies that sleep deprivation increases the hormones in the body that craves food whilst decreasing other hormones that help to tell you when you are full. Researchers have found that people who sleep 2 – 4 hours are 73% more likely to be obese then people who get 7 – 9 hours sleep. Therefore getting up to around 10 hours a night sleep will normalize your hormonal levels and aid your bodies digestion. Try to reduce your caffeine intake ie: drinking coffee, coke etc levels after lunch. So the main thing to take from here is “sleep more to lose weight”.     



2.    Eat a Healthy Full Breakfast every morning

Eating a healthy breakfast every morning provides your body with the fuel it requires to meet life’s daily challenges. People who skip breakfast are more lethargic and display symptoms of low concentration, and problem solving. However the main benefit from a weight loss perspective is that it boosts the bodies metabolism for the body to burn those excess calories. If you have a full breakfast it is more likely that you won’t be as hungry at lunch and overeat during this meal. Overall a breakfast should be made up of complex carbohydrates, proteins and fats.

3.    Eat Regular Meals

Eating at regular intervals during the day helps the body to be able to generate enough energy to fuel the body. It is recommended to eat a minimum of 3 meals and up to 5 meals per day depending on the size of the portion and the amount of exercise that the body is required to complete. The portion size should and will be different for an athlete than for a clerical officer due to amount of daily exercise that is completed. A general rule for portion size is to eat like a king in the morning, like a prince at lunch and as a pauper during the evening. That way when you sleep you won’t have excess carbohydrates left whilst sleeping to turn into fat deposits.

4.    Eat more Natural and Less Processed Foods

Most foods that you find at your grocery store are filled with preservatives that enable the food to last longer. These added preservatives have an adverse effect on the nutrients and minerals that are naturally found in these foods. Therefore eating foods with higher levels of preservatives are not helping your weight loss. If it is possible always purchase fresh foods avoiding convenient pre-packaged foods. These foods contain higher volumes of calories, salts or sodium and fats which are stored in the body and not readily used for fueling your energy requirements.   



5.    Eat Slower

When you are at a restaurant, have a look around at the thinner people eating. What you will notice is that they take a longer time to eat their food. Eating slower is a good method for losing weight due to the time it takes for your brain to register that you are full. 20 minutes is the approximate timeframe. If you eat your meals quickly it is more than likely that you will over eat and consume many more calories than you anticipated. So to lose weight and enjoy your food more slow down to lose weight.    

6.    Hydrate your Body Regularly

Water makes up, on average, 60 percent of your body weight. Every component of your body depends on water to function correctly. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

A lack of consumption of water will lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. It is advised that you should consume for men 3.3 litres of liquid a day and for women 2.2 litres.

Next time you sit down for a meal consume a glass or 2 of cold water with your meal. Water has no calories and will make you feel fuller quicker. This will stop you over eating and control the meal proportions.       

7.    Regular Exercise

If you are serious about weight loss then regular exercise is the key. Dieting alone will only give you small weight loss results. The previous blog Top 10 Exercise facts details your exercise requirements to help you lose weight. The good thing is that a 30 minute exercise a day will be enough to start getting your body I shape and shedding those excess pounds built up over the winter period. Find n exercise that you enjoy like walking with a friend, joining a local sport or your local gym. That way you are more than likely to continue this over a period of time.     

The main fact is that if you are serious about losing weight then you need to be serious about getting regular exercise. You will feel better immediately and your body will thank you for it.



8.    Use Non Food substitutes when life’s stresses hit

Many studies have been conducted to determine the event that led to people moving from a healthy lifestyle to over eating. In the majority of cases it was diagnosed that a massive stressful event took place like the loss of a family member, marriage breakup, money problems or the loss of employment. People find comfort in large quantities of food and come to rely on this to help them through. To combat comfort eating try something new like go for a run, listen to your favorite music or turn to something else that you enjoy. Like alcohol your problems don’t go away with eating a bucket of chicken or a tub of ice cream, your body will thank you for not inducing those large volume of calories. 
      
9.    Keep A Diary

Keeping a diary of your daily food intake and exercise can help you to achieve weight loss. Filling out what you have eaten and the quantity, how you felt before the meal and your state of mind whilst eating will provide a self-awareness of how you are tracking. Did you eat more when you are stressed? When feeling good about yourself did you purchase a healthy salad instead of the hamburger? Study your patterns and start to take back control of your weight. A high percentage of people who have completed this have become aware of their personal food triggers and been able to start and modify their habits to a healthier choice enabling them to be able to achieve heir goals.   

10.    Treat Yourself

Remember that you are going to have a rollercoaster of emotions as you change your dietary habits. When you set and meet a goal treat yourself to a night out or a food or drink that you previously enjoyed. That way you will be more likely to stick with your new diet and less likely to fall back into your previous unhealthy habits. 

For these Top 10 Diet Tips to be successful it is about being able to over time modify your eating and exercise habits. Rome wasn’t built in a day and neither will be your weight loss. Its about sticking it out for the long term to make healthier changes to your habits. The main change that you will see is a loss in weight, a tighter more attractive body, more energy and a greater zest for life. If these are your goals then today is the time to start becoming more health conscious. If you have any other top dieting tips or have  story that you would like to share we want to hear from you. Enjoy your new healthier life from the newsfitness.com team.

With all of the dieting noise around at the moment around low Carb and Low Fat diets a lot of information has been dispensed about the benefits of these diets. But which one is better for you to lose weight? Researchers have now taken up these questions of which diet provides the better results. The answers are discussed in detail below. However what the researchers didn’t analyze is the combination of the Low carb or Low fat diet with regular exercise. I’m sure that the results would have evened out if this had been taken into account. Don’t get me wrong diet is important for managing weight with eating less produced and more natural foods and grains, however in the absence of a regular exercise program to burn those excess pounds your body then are the benefits sustainable? Maybe that will be included in the next study.



Low-Fat Diet Tops Low-Carb in Long Run

A low-carb diet may offer quick results, but a new study suggests that a low-fat diet may be best for long-term weight loss and maintaining a healthy weight.

Researchers found obese people who followed a low-fat diet may be more likely to keep the weight off three years later after starting the diet than those who followed a low-carbohydrate diet.

"Although participants in the low-carbohydrate group lost more weight at 12 months, they regained more weight during the next 24 months," write researcher Marion L. Vetter, MD, RD of the Hospital of the University of Pennsylvania and colleagues in the Annals of Internal Medicine. "In contrast, participants in the low-fat group maintained their weight loss."

In the study, researchers started with a group of 132 obese people who weighed an average of 289 pounds before starting either a low-fat diet, a calorie- restricted diet with less than 30% of daily calories from fat, or a low-carb diet with fewer than 30 grams of fat per day for 12 months.

After six months on the diets, the group on the low-carb diet experienced the greatest weight loss, but by 12 months there was no significant difference in weight loss between the two groups. Read More…

Low-fat, Mediterranean and low-carb diets 'help heart'

Three diets - Mediterranean, low-fat and low-carbohydrate - are equally effective in helping reverse blocked arteries, say Israeli researchers.

The study of 140 people, reported in the journal Circulation, found diet could reduce the fatty build up in arteries.

The Ben-Gurion University team found that by the end of the two-year study, the arterial wall had been cut by 5%.

Experts said the study was interesting, but diet was not a "magic bullet".

Atherosclerosis is a progressive condition in which the arteries thicken with fatty deposits, increasing the risk of heart attacks and strokes. Read More…

Low-Fat Diet Better Than Low-Carb Diet in Long Run

Diet has been given the status of a four-letter word, but in truth is simply defines what you eat. As it turns out, the balance of what you eat – your diet – is important. A new study suggests that for in the long run a low-fat diet is better than a low-carb diet for maintaining a health weight.

Marion L. Vetter, MD, RD and colleagues have published their findings in the March 2 issue of the Annals of Internal Medicine. Low-carb dieters lost weight quicker, but were more likely to regain it. Low-fat dieters were more likely to maintain their weight loss.

The researchers conducted a randomized, controlled trial of 132 obese patients (mean BMI of 43, mean weight of 288 pounds) who were then placed on either a low-carbohydrate diet or a calorie-restricted, low-fat diet. About 39 percent had diabetes and 43 percent had metabolic syndrome.

The low-carbohydrate diet was defined as less than 30 gm/day of carbohydrates with no calorie restriction (similar to the Atkins diet). The calorie-restricted, low-fat diet was defined as a deficit of 500 kcal/day with less than 30% kcal from fat. Read More…

The Final Result

The researchers found people in the low-carb diet group weighed an average of 4.9 pounds less than before they started dieting while those in the low-fat diet group weighed an average of 9.5 pounds less than they did at the start of the study. "The differences in weight regain between the two groups probably reflects initial weight loss," write the researchers. "Participants who lost more weight during the first 12 months tended to regain more weight by month 36." These results would have been greater with a more liner weight loss or decrease in weight with a regular exercise program

We all have seen the commercials touting omega 3 fish oil as the next best thing for the heart. Fish and fish oil are the best sources of ocosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which are good types of fat.  However, our bodies cannot manufacture these fatty acids, which means, that we must get our required amount from the diet.



Proven to be completely safe, omega 3 fish oil does come with numerous benefits. It is also recommended by fitness trainers to be taken by their clients to help them build muscle, lose fat and improve their fitness condition.

The following are just some of the health benefits of omega 3 fish oil fatty acids:

• Reduces the risk of heart attacks by lowering triglyceride levels
  
• Reduces the risk for abnormal heart rhythms
  
• Reduces the risk of strokes
  
• Slows down the buildup of atherosclerotic plaques
  
• Lowers blood pressure
  
• Reduces the stiffness and joint tenderness in rheumatoid arthritis
  
• Aids the body in building muscle and losing fat
  
• Improves concentration
  
• Help slow down tumor growth in cancer patients
  
• Useful in the management of cases of asthma, bipolar disorder, schizophrenia, depression, eczema, lupus, psoriasis, and colitis
  

Where to Find Omega 3 Fish Oil

Omega 3 fish oil can be obtained from fish. In order to acquire the needed amount, one must consume a large number of fish, which unfortunately comes with the risk of consuming large amounts of the toxins present in fish such as methylmercury. You can find this oil in any kind of fish, but the fatty acid is found in larger amounts in fatty fish like mackerel, salmon, herring, and salmon. The American Heart Association recommends that these kinds of fish be included in your weekly meal plan at least twice a week.

A more convenient choice is by taking supplements containing omega 3 fish oil. Another alternative would be the omega 3 amino acids that are found in flaxseed oil or linseed oil. Enzymes in the body can readily convert the linoleic acid found in flaxseed oil into EPA and DHA. You can find these at leading supermarkets in your area.

 

 

As February is observed in the United States as American Heart month the Newsfitness.com team have researched the 3 main steps that you can easily implement in your lifestyle that will help your body fight heart disease. These are during meal times creating a healthy heart conscious diet, completing regular exercise and quitting smoking.

 

 

Heart Healthy Foods

What are the foods that are highly recommended by the expert nutritionists that will help to fight off heart disease? Below is a list of a few foods that have previously been proven to aid the heart.  

1.)    Nuts

Nuts are an excellent source of Vitamin E especially almonds which contain healthy oils and fiber that helps keep cholesterol level low. A lower cholesterol will aid blood flow around the body. This is important as it means the heart doesn’t have to work as hard to meet the bodies blood demands.

2.) Tomatoes

Tomatoes are rich in antioxidants that help reduce free radicals that can damage the cells of our body. Tomatoes are also rich in Vitamin C, E and potassium that helps control blood pressure and prevent cancer and heart disease cataracts.

3.) Berries

Berries including acai berries and Blue Berries are rich in antioxidants that help subdue the damaging effects of free radicals in our body and prevent other chronic diseases. They are also rich in fiber and can lower your disease risks and even prevent memory loss.

4.) Beans

Beans have been found to have high levels of omega 3 fatty acids, protein and soluble fiber that can help lower risk of heart disease and other body ailments. When cooking, beans are a great substitute for other staple items such as potatoes and rice as they have a much lower carbohydrate levels.

5.) Salmon

Salmon contains a powerful antioxidant called astaxanthin that help fight free radicals within our body. Salmon is also an excellent source of omega 3 fatty acids that will help keep us away from heart disease.

6.) Whole grains

Eating your breads with whole grains which are full of fiber, magnesium, zinc and vitamins can reduce the risk of heart attack and prevent other diseases such as cancer and hypertension.

7.) Green Veggies

Green leafy vegetable are prime source of vitamins, magnesium, fiber, folic acid and many other nutrients that guards our heart and keep us healthy.

It is important to make sure that your dietary habits start to include the above foods. This will help your body to reduce the risk of heart attack, cancer and other diseases. Whilst a change in diet is essential it is also imperative to exercise.





Exercise Regularly to Help your heart

It’s a known fact that A Lack of regular exercise increases the risk of heart disease. Small or limited amounts of physical activity can be good for your heart if done regularly and over the long term.

How does Exercise help your heart? Regular Exercise will:

•    strengthening the heart muscle
•    making the heart more efficient
•    improving the flow of blood to the heart muscle and
•    improving the heart's ability to handle stress

There are many forms of Exercises however they should include some aerobic activities, resistive exercises, and other active recreational-leisure sports. The best kind of exercise for your heart is regular aerobic exercise. Aerobic exercise, such as swimming, bicycling, jogging, or walking, helps build up endurance. It should be done for at least 30 minutes 4 to 6 times a week. The frequency, duration, and intensity of the activity should be personalized to your level of fitness with the goal to increase over time. You can find a lot of different exercise articles here that will provide you with different types of excercises. Remember to find an exercise that you enjoy as you are more likely to continue with this into the future.


Quitting Smoking

The effects of smoking on your heart are devastating. Nicotine raises blood pressure and makes the blood clot more easily. Carbon monoxide robs the blood of oxygen and leads to the development of cholesterol deposits on the artery walls. All of these effects add up to an increased risk of heart attack. In addition, the poor circulation resulting from cholesterol deposits can cause strokes, loss of circulation in fingers and toes and impotence.

As of recent years, with the increasing awareness of health and fitness, people have been looking to herbs for maintaining good health. One of the most popular natural miracles are the acai berries.


Acai berries are small, round drupes that are around 1-inch in diameter in black-purple color. These are sometimes mistaken as grapes, but these have less pulp than the more popular fruit. For many centuries, this berry has been used by indigenous people in the Amazon region to help enhance health and vitality.




Generally, the enhancement of health and vitality has been tagged as the main benefits of acai berries. However, apart from this important benefit, there are also other advantages that these fruits bring.

Benefits of the Acai Berry

• Increases span of life – this can be seen through research based on the longevity of life of the indigenous people in the Amazon region who have been enjoying the health benefits of acai berries.
• Serves as an excellent source of energy – since acai berries contain a number of vitamins and antioxidants, it has become a great source of energy for most people.
  
• Maintains blood pressure at a healthy level
  
• Promotes normal levels of a diabetic’s blood sugar
  
• Helps initiate weight loss
  
• Lowers the effects of the symptoms of menopause
  
• Increases the strength of bones and muscles
  
• Improves memory retention
  
• Helps with overall wellness of the body – considering that the health of people consuming acai berries have led healthy lives; the berries have been attributed as one of the main reasons for the overall wellness of the body.
  
• Serves as an anti-aging superfood
  
• Helps the body fight against free radicals
  
• Can be a good source of fiber
  
• Initiates the detoxification of the body
  
• Reduces the possibility of developing heart problems – with the abundant presence of omega-6 and omega-9 fatty acids, the development of heart problems has been prevented to a certain extent.
  
• Increases the body’s resistance to virus and other diseases
  
• Serves as an antioxidant

While these are the benefits that most people eating acai berries swear by, there is no actual study that has proven that these are the actual health benefits that acai berries have. Most of these benefits may be underscored by the fact that similar fruits such as blueberries, red grapes, strawberries, raspberries, and cranberries.

These days, scientists are exploring the power of superfoods like acai berries. Acai berries have been used as the ingredients of some weight loss products; however, research shows that diet which include food that are rich in antioxidants have benefits that do promote weight loss. There is no doubt that berries and other fruits hold one of the keys to promoting a healthy diet that is useful for weight loss.



People who have known pollen allergies or hypersensitivity to acai or berries of this kid should avoid eating this fruit. Consuming these berries in small or moderate amounts has been declared safe. However, it is still best to inquire from a physician if eating acai berries is okay for one’s health, rather than jumping immediately on the acai berry bus.

There are many substances that are found in the food that people eat. One of these natural substances is called “Creatine”, which is often found in red meat. According to studies, Creatine has been proven to be extremely helpful for those who are into body building. As a result, most of the body builders and power lifters make sure that their diet includes a dose of Creatine as a dietary supplement.




Although most people are not body builders, it can be said that taking this substance as a supplement has its risks and benefits. Some of these benefits include the following:

1.    Creatine has the ability to rebuild the body’s adenosine triphosphate or ATP. This is a chemical in the human body that helps power the muscles. When a person is lifting an object, the ATP does its work and helps the muscles of the body contract, giving the body the strength to do the lifting. However, after a certain amount of time and frequency of muscle contractions, the amount of ATP decreases and the muscles lose its power. The only way to replenish the adenosine triphosphate is by taking creatine.

2.    The storage of glycogen is supplemented by creatine. The fact is, the body needs to have enough glycogen to help muscles recover after a workout – intense or otherwise. Given enough creatine, the muscles of the body may be able to recover faster and these eventually grow bigger over time.

3.    If creatine is not abundant in a person’s daily consumption of food, the use of creatine supplements may be one way of ensuring that the body gets the right amount that it needs. This substance is often found in red meat, which is why vegetarians who do not consume enough creatine-rich food often need to make use of creatine supplements for their everyday functions.

4.    The presence of creatine in the body enables the increase of cardiovascular activities. When one takes creatine supplements, most people notice that the effect of the dietary supplements has positive effects in one’s workout, plus improve the cardiovascular exercise routines as well. The creatine helps increase the amount of aerobic activities that can be peformed before feeling winded after all the exertion, which will enable the person to exercise more and for a longer span of time.

Unfortunately, the use of creatine is not for everybody to enjoy. While it is generally safe for most people to use, compared to anabolic steroids and other supplements, creatine should not be used in excess without prior consultation with a doctor. Creatine is safe taken in correct amounts that the body can handle. As a result, if a doctor is not consulted, overdose of creatine intake may have grave health risks. While most of the supplements give people a general idea of the safe dosages, there are certain exceptions that may be indicated in a person’s medical records. A history of kidney problems is one of the classic cases where increased dosage of creatine is often disallowed as this leads to further health problems.

Taking supplements is often common among people especially body builders. However, precaution should be observed at all times especially when dealing with substances that the body is not really accustomed with receiving at increased amounts.

In the bodybuilding world, big names often come and go as people continue to find ways and means to make bodies bigger in a healthier way. These days, a chemical called the Human Growth Hormone or GH has been making waves in the world of bodybuilders. GH has been said to have a number of benefits especially when given in high doses for those who are trying to build more body mass during the later years.

 

 

 

 

There are concerns that have been raised as to whether or not GH levels should be raised naturally or if bodybuilders can benefit more if they inject GH into their systems. As with all dietary supplements, it is always best to consult a doctor regarding this plan of action. It has happened more than once that when a person simply takes dietary supplements because he or she simply wants to, the chances of putting one’s health at a grave risk are quite high. What the doctor does is he or she gives the person a complete overview on the benefits and disadvantages GH and other drugs can bring to the body, and an even clearer view of there are any contraindications if the person is suffering from other physical ailments.


 
Human growth hormones are not really new to the human body as this substance is known to be quite abundant during the earlier years of life. During childhood, the levels of GH have been discovered to be rather high as it helps promote growth and development that is only natural during the initial stages of life. It also helps in regulating the metabolism of the body, which is the reason why children often burn off more food and have more energy than adults. By the time a human being goes through puberty, the levels of GH slowly decrease until one reaches adulthood. By then, the hormone is no longer one of the essential hormones needed by the body.
 
Growth hormones are not just found in dietary supplements. In fact, there are two main ways to get GH, and the most basic one is getting enough sleep during the night. When the body is not getting enough rest, the growth hormone levels decrease and the tissues of the body do not grow at its supposed rate. For bodybuilders, this indicates that sleep is very much needed for the muscles to grow, as these grow slower during the day, even during rest.

Exercise also helps increase the growth hormone. This is seen when bodybuilders train extensively because when the metabolism of the body decreases, the more difficult it is for the body to build muscle mass. Of course, consultation should be done before any strenuous activities are being performed.
 
If you have plans of taking growth hormones, it is extremely important to weigh the advantages and disadvantages carefully. Get the opinion and assessment of a doctor so that the dosage of the hormones are accurate and enough for the needs of the body. If done incorrectly, the odds of having health problems may be higher than usual, and the life and body of the person may be placed at great risk. Before trying out supplements, it may be best to try natural means rather than taking supplements.

How does a person decide what he chooses to eat? Is it the flavor, texture, convenience, experience, or ingredient of the food? Or does one simply consume any food that comes to mind simply for immediate gratification without any thought given to the possible effects of the food choices made. In most cases, people choose just about any food that tastes good, but most of these end up being bad for the health.

What is Nutrient Density?

Most people do not mind the nutritional value of the food that they eat. Unfortunately, nutrient density should be the utmost important thing to consider when choosing food. The amount of nutrients found in a certain volume of food is what dieticians refer to as “nutrient density”. As it is, food that has more nutrients tend to contain fewer calories, and some of the best examples of nutrient dense foods are those that have been dubbed as “super food”. Those that have been classified as “energy dense”, on the other hand, tend to contain more calories and fewer nutrients.

Taking a quick snack, for example, and choosing between a donut and an apple is the classic scenario of healthy versus unhealthy. Of course, it would seem that the donut is yummier, but the donut actually contains a lot of calories – like, say 200 calories – but does not have a lot of nutrients. While it does contain around one gram of fiber, it also contains a lot of saturated fat and sugar. On the other hand, the apple contains around 80 calories, but is abundant with vitamins, phytochemicals, and fiber. The water and fiber that the apple boasts of will ultimately be more fulfilling, and will keep hunger at bay until dinnertime.

Fruits and Veggies

Fruits and vegetables are often used as examples as the type of food that are heavy in terms of nutrient density. This is why a lot of vegetables and fruits have been classified as “super foods”, because they are naturally rich in nutrients as well as fiber, essential fatty acids, and phytochemicals. Some of the most common super foods includes: tomatoes, carrots, kale, berries, apples, oranges, broccoli, spinach, cherries, and pomegranates.

Classifying super foods from junk

There are also other nutrient dense foods that are neither vegetable nor fruit. These super foods fall under other various food groups, yet they are still quite nutritious and healthier for the body. Some of these include trout, salmon, tuna, whole grains, dry beans, soy, low-fat dairy products, and some fortified food.

On the other hand, foods that have been classified as “energy dense” are those that are ultimately low in nutrients. Some classic examples of these low nutrient types of food include sugary concoctions, pasta, processed cheeses and lunch meats, candy, potato chips, white bread, soda, ice cream, pastries, corn chips, and other seemingly delectable goodies. Unfortunately, these are still known as “junk food”. Judging by the classification, these types of food are really not good for the body.

Grabbing the nutrient-dense food at a grocery store is more or less easy as pie if one stays around the edges of the store. This is because most grocery stores situate produce, lean meats, fresh bakery goods, low-fat dairy, and other healthy food around these areas. However, it may be said that super foods are generally more costly than the energy dense ones, but the overall effect these foods have on the body should be reason enough to make them worth the price.

As part of any exercise program it is important to set out a plan to incorporate the 3 fitness components including aerobic or cardiovascular exercise, resistance and flexibility. With resistance training the focus of this fitness component will be on building muscle. To be successful with building muscle mass it is critical to plan your training and dietary requirements. This blog post will discuss the dietary requirements that should be followed to maximise your resistance training results.

 

 

 

 

 

The dietary components that will be discussed will include the types of foods required to energize the body, the fluids required to adequately hydrate your body and the timing of when meals should be taken. Following these 3 dietary components will enable you to maximise the results from the resistance training and maximise the building of muscle for your body.

 

Types of Foods

 

 

To build muscle in the body your diet should include all the five food groups with an emphasis on maximizing the consumption of Complex carbohydrates and lean proteins. These two types of food will aid you in fuelling your body to meet the strenuous demands of the physical activity required to build bodily muscle as well as repairing he muscle after exercise to build strength.

There are many good sources of complex carbohydrates; however there is a few that are abundant in their natural state. These include bran, wheat germ, buckwheat and oatmeal. Other good sources of complex carbohydrates include: pasta, muesli, lentils and beans. Increasing the levels or volume of these food types will provide ample energy for the body to maximise the training and hence enable the body to build quicker.

 

 

 

 

 

After the workout the body during its rest repairs and grows back stronger. During this phase the body or more specifically the muscles that have just been worked hard require proteins for repair. These can be found in a number of different sources; however the best results come from lean proteins which have a reduced fat content. Foods that are lean and high in protein include fish, chicken and turkey. Meats that are high in protein that have a higher fat content include red meats like steak and pork. These are good for muscle growth however with the fat content not as good as the lean proteins.

 

 

 

 

 

Replenishment of Body fluids  

 

 

 

 

 

During exercise the body through the skin from sweat and from your breath. During and after exercise it is important that this is replaced so as to not fatigue the body.  During intense exercise periods hydration is important as a dehydrated body will reduce the volume of blood that is pumped around the body. This in turn will lead to a decrease in oxygen “carried by the blood” to the muscles that are being utilised. Soon after the body goes into dehydration the workout performance decreases significantly. This then would impact the muscle development process.

 

 

 

 

 

There are many references on the web for how much water to replace the body with during exercise however as a rule of thumb between 15 – 30 minutes during exercise is advisable. Waiting till you are thirsty is not a good measure as it is more likely that you are dehydrated at this stage. The volume of water should exceed 2 litres per day.

 

 

 

 

Number of meals a Day

 

 

 

 

After an intense workout the body requires fuel to starts to recover. If it doesn’t receive the required nutrients it will start to tear itself to repair the muscles. Therefore post a workout or within an hour it is recommended to have a meal high in lean proteins and complex carbohydrates. To maximise the bodily function you should be consuming a meal every 3 hours to replenish the fuel for the body. Therefore assuming that you get the required rest of between 7-8 hours per night 5 – 6 meals a day should be the goal to maximise muscle gain.

 

 

 

 

 

If you are serious about gaining muscle and body mass then the above Dietary Components for building muscle should be incorporated as the dietary component is just as important as the exercise activities in maximizing the results from any muscle gaining exercise routine.

• Has anyone in your family had any hereditary conditions such as High blood pressure or abnormal cholesterol levels?
• Has anyone in your family been told by a health profession worker that a condition they have could be improved by having a better nutrition plan?
• Does anyone in the family have diabetes, cancer, osteoporosis or heart diease?
• Is anyone in the family overweight?

• Analyse your current diet and determine the foods that are high in salt, sugars and fat content. Change these meals with vegetables and/or fruits, change your bread from white to wholegrain and increase the amount of foods that are fiber rich.
• If you drink full cream milk start to buy low fat or even soy milk as a change. It will take a few days to get used to the taste but after 2 months, if you drink a full cream milk you will taste the fat content.
• Keep up you fluids by drinking low sugar based drinks A glass of water or a natural fruit juice is good. The drink of fluids with a meal will help fill you up.   
• Each day write down the food that is and isn’t eaten. This will help you keep track of what food groups have and haven’t been consumed during the week. So you can increase the levels of a particular food group (fruits, vegetables or dairy) or decrease processed and/or high fat foods.

Making these small changes in your family’s nutrition plan will provide them with the nutrients required to grow and to maintain adequate fitness levels to meet life’s challenges head on. But just remember that there are no “magic bullets” when it comes to nutrition. Good nutrition will not come from a pill however there are some vitamins that can help with some deficiencies however these vitamins pills work best in conjunction with a nutrition plan. Good nutrition is easy to achieve if you plan your meals and start to read the nutrition labels to make the right food choices for your family.