Physical fitness is any type of movement that uses energy. Regular exercise helps maintain a healthy weight, boost strength and endurance and enhances mental well-being.
Eating the right foods can help fuel your workouts. Carbohydrates are your body’s main energy source for aerobic activity. Try eating complex carbohydrates like a bagel before a sweat session. Visit chaselynnwilliams.com to learn more.
Fruits and vegetables are low in fat and carbohydrates, yet high in nutrients like vitamins, minerals and dietary fiber. Many nutritionists encourage people to eat plenty of fruits and vegetables, often suggesting five or more servings daily. They are especially valuable for fitness enthusiasts because they provide micronutrients that support endurance and stamina during exercise and everyday activities.
While many of these nutrients can be found in processed foods, they are most abundant in fruits and vegetables. In addition, a diet rich in fruits and vegetables can help you avoid certain diseases, such as heart disease, stroke, cancer, high blood pressure, high cholesterol and obesity.
Many fruits and vegetables contain vitamins A, C, K and E as well as potassium, calcium, magnesium and fiber. They also provide a variety of phytochemicals, which are biologically active plant compounds that can protect against some diseases.
Eating a wide variety of fruits and vegetables will give you the best mix of nutrients. You can find them fresh, frozen or canned. When buying fresh, look for those with deeply colored flesh as they are highest in nutrient content.
In addition to providing a large number of essential vitamins and minerals, fruits and vegetables are also very low in calories and sodium. As a result, they can provide significant satiety and help you maintain a healthy weight. They can also help you decrease cravings for less healthy foods and help you eat more of the other healthful foods in your diet.
While it may seem silly to argue over whether something is a fruit or vegetable, botanists distinguish between them based on the structure of the food and its seeds. This means that technically tomatoes (which most of us consider to be a vegetable) are actually fruits, while cucumbers and squash are vegetables. From a culinary standpoint, however, this distinction doesn’t matter much since most of the produce we eat is either a fruit or a vegetable. The only important thing is that it’s all good for you!
Whole Grains
Unlike their refined counterparts, whole grains have the original three parts of the grain seed intact—bran, germ and endosperm. The bran, which is the outer layer, contains phenolic compounds, B vitamins and fiber. The germ contains the embryo of the plant, fatty acids, protein and minerals, while the endosperm is rich in carbohydrates (starch). Whole grains are known for their heart-health benefits. They contain dietary fiber, B vitamins, vitamin E and phytonutrients. Phytonutrients are plant-based substances that reduce inflammation and protect against disease.
Whole grains are also important sources of protein. They can help maintain muscle mass, which is important for aging adults. They also have a beneficial effect on weight loss because they slow down the digestive process and make you feel fuller longer. In addition, the soluble fiber from whole grains may help lower cholesterol levels by binding with excess bile.
Recent research shows that consuming more whole grains is linked to a lower risk of obesity and a healthier digestive tract. The research found that older adults who ate the most whole grains accumulated less belly fat, which is linked to type 2 diabetes and heart disease, than those who ate the least.
The dietary fiber in whole grains, including soluble and resistant starch (RS), has been shown to improve satiety and normalize glycemic and insulin responses in healthy people. Other possible mechanisms include the antiinflammatory effects of phenolic compounds; the reduction in blood cholesterol and triglycerides associated with increased dietary fiber; the production of SCFAs (such as butyrate, propionate and acetate) by gut microflora from whole grain polysaccharides; and the positive effect of dietary fiber on bowel health (3, 49).
Choose foods made from whole grains for meals, snacks and salads. You can find a variety of healthy and tasty options at most grocery stores, as well as at specialty food shops, organic markets or natural stores. You can also get whole grain flour and other products from online vendors. Contact a Cooperative Extension Family and Consumer Sciences Educator if you have questions or need ideas for cooking with whole grains.
Nuts & Seeds
Nuts and seeds are flavorful little packages that provide heart-healthy fats, plant protein, fiber, vitamin E, folate, magnesium and phytochemicals. They also offer an array of other health benefits, including the ability to lower cholesterol and triglyceride levels, reduce inflammation, control blood sugar and aid in weight loss.
Although the terms are often used interchangeably, nuts and seeds are actually two different types of foods. Although both contain healthy unsaturated fats, nuts are also high in protein, calcium and phosphorous, while seeds have plenty of dietary fiber, vitamin A and iron. Seeds are a better source of vitamin B complex vitamins, magnesium, potassium and antioxidants.
While most studies focus on nuts, it’s likely that similar health benefits can be attributed to the consumption of seeds, given their similar nutrient composition. The inclusion of seeds in nut recommendations could therefore lead to an increase in overall nut and seed intakes.
The good news is that nuts and seeds are fairly easy to incorporate into the diet — especially since they’re less perishable than many other whole grains, fruits and vegetables. Keep a variety of raw or lightly toasted options on hand and add them to salads, soups, sauces, vegetables and whole grains like brown rice or quinoa for a crunchy addition that’s packed with nutrients.
Nuts are a great source of heart-healthy mono- and polyunsaturated fats, while some contain the omega three fatty acid alpha linolenic acid (ALA). They’re also an excellent source of vitamin E, folate, calcium, potassium and magnesium.
While most studies show a positive relationship between nut and seed consumption and a range of health outcomes, further research is needed to understand the reasons behind this association. Some of the key factors that may influence nut and seed intake include how they are consumed (e.g., within meals or as snacks), their cooking methods and the amount they are eaten. The varying nutrient content of different varieties can also have an impact, as well as the fact that some are easier to eat than others. A greater understanding of these variables will allow for more tailored recommendations.
Healthy Fats
It wasn’t long ago that fats got a bad rap in the fitness magazines and amongst the health gurus of our time. But now we know better: a moderate amount of healthy fats is essential to a well-rounded diet and can even boost your exercise performance and muscle recovery.
Fats provide energy, support cell structure and help the body absorb certain vitamins. But if you choose the wrong kinds of fats, they can also lead to weight gain and increase your risk of heart disease. Aim for a moderate portion of unsaturated fats (including monounsaturated and polyunsaturated fatty acids), and limit or avoid saturated and trans fats, which are often found in red meats, full-fat dairy, cakes, cookies, pastries, fried foods, vegetable shortenings and many packaged snacks.
Good sources of healthy fats include fatty fish, avocados, olive oil and nuts. The omega-3 and omega-6 fatty acids in these foods are especially beneficial to your health. They can help reduce inflammation, promote cardiovascular health and aid in brain function, as well as helping your muscles recover after a workout.
A gram of fat has more than double the number of calories than protein or carbohydrates, so be mindful of your fat intake. Ideally, you want to be getting most of your calories from healthy, unsaturated fats.
While carbs fuel aerobic workouts, healthy fats are more important for strength training and muscle building. In addition to providing energy, they can also reduce muscle soreness after a hard workout and enhance your immune system.
The types of fat you eat are important for your overall health, and incorporating more healthy fats can help reduce your cholesterol levels. However, it’s important to note that a low-fat label doesn’t always mean healthier, since some foods that are labeled “low-fat” may contain significant amounts of sugar or other unhealthy additives. Read the Nutrition Facts, if available, and ingredient list to make sure you’re choosing healthy options. Aim to get most of your fats from sources like nut butters, plant-based oils, nuts and seeds.
