Eating Healthy

Your Child's Health

Men's Health

Women's Health

Exercise

Building Muscles

    Eating healthy has a huge impact on your health and your exercise. If you exercise you need more healthy nutrients. Most exercise requires a combination of protein, fat and carbohydrate as energy sources.

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.

Magnesium is used in building bones and in releasing energy from muscles.

Some fish (such as salmon, trout, and herring) are high in a type of PUFA called “omega-3 fatty acids.” The omega-3 fatty acids in fish are commonly called “EPA” and “DHA.” There is some limited evidence that suggests eating fish rich in EPA and DHA may reduce the risk for mortality from cardiovascular disease.

Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.

Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.
Some ideas are:

• Salmon steak or filet
• Salmon loaf
• Grilled or baked trout

   
    Choose dry beans or peas as a main dish or part of a meal often. Some choices are:

• Chili with kidney or pinto beans
• Stir- fried tofu
• Split pea, lentil, minestrone, or white bean soups
• Baked beans
• Black bean enchiladas
• Garbanzo or kidney beans on a chef’s salad
• Rice and beans

    Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:

• Use pine nuts in pesto sauce for pasta.
• Add slivered almonds to steamed vegetables.
• Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
• Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
• Add walnuts or pecans to a green salad instead of cheese or meat.

    For an easy boost to your daily protein needs add a little protein powder to your next smoothie or shake. Many fitness buffs enjoy NEW VANILLA CHAI OPTIMUM NUTRITION PROTEIN! Exclusive Flavor. Only at Bodybuilding.com!
   
    Most athletes need about 1,800 calories a day to get enough vitamins and minerals for good health and optimal performance. Since most athletes eat more than this amount, vitamin and mineral supplements are rarely needed.

   Athletes who follow vegetarian diets or who avoid an entire group of foods (for example, never drink milk) may need a supplement to make up for the vitamins and minerals not being supplied by food. Get Optimum 100% Whey Protein! Bodybuilding.com's Protein Powder of the Year -4 years in a row!
 

    Active individuals need more carbohydrate and protein than sedentary individuals, and should not restrict fat intake too severely.

If you are on your way to getting rid of fat and getting in shape fast - make sure you give your body enough of the proper nutrients. Eating healthy means making some simple choices. Skip the fast food and make your own healthy snacks. Try six or even eight mini-meals rather than three big ones.