Introduction
Maintaining a lean, and energized body requires not just regular exercise but also a lot of healthy food options. Here, we present the top food choices to fuel your diet before and after hard workouts. From nutritious starch carbohydrates to lean proteins and healthy fats, these healthy foods will keep you full, satisfied, and on track with your fitness goals.
Starch Carbohydrates
Starch carbohydrates are essential, healthy food, especially before and after intense workouts. They provide the energy needed to power through your exercises and help in muscle recovery. Here are some excellent options:
- Oatmeal (old fashioned, sweetened with Stevia and cinnamon) – ½ cup un-cooked: A classic breakfast choice, rich in fiber and essential nutrients.
- Sweet or White Potatoes – 3-4 oz. cooked: Packed with vitamins and minerals, great for energy.
- Rice, any kind – ½ cup: A versatile and easily digestible carb source.
- Cream of Wheat or Rice – Follow package instructions: Smooth and comforting, ideal for quick energy.
- Cheerios or Total Cereal – 1 cup: Simple and quick, perfect for busy mornings.
- Ezekial Bread – 2 pieces: A whole grain bread that’s nutrient-dense, delicious and made from sprouted grains.
Veggies
Vegetables are a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber. Aim for two cups raw or one cup cooked per serving:
- Broccoli: High in fiber and vitamin C.
- Asparagus: Rich in antioxidants and vitamins A, C, and K.
- Green Beans: A good source of vitamins and minerals.
- Sugar Snap Peas: Crisp, sweet, and full of fiber.
- Spinach, Green Leaf Lettuce: Leafy greens that are nutrient powerhouses.
- Salad Fixing Veggies: Mix of various veggies to keep salads interesting.
- Peppers (red, yellow, green): Bright and colorful, packed with vitamins.
- Cauliflower: Low in calories but high in vitamins.
Fruits
Fruits are nature’s sweet treats, loaded with vitamins, antioxidants, and fiber. Opt for whole, medium-sized fruits:
- Grapefruit: Refreshing and a great source of vitamin C. 1/2 is a serving
- Pineapple: Sweet, tangy, and rich in enzymes. 1/2 C.
- Apple: A classic choice for fiber and vitamin C. 1 small or 1/2 a large
- Peaches: Juicy and packed with vitamins. 1 peach
- Pear: Mild and sweet, perfect for snacking. 1 pear
- Berries (Strawberry, Blueberry, Raspberry, Blackberry): Antioxidant-rich and delicious. 3/4 C.
Protein
Protein is crucial for muscle repair and growth. Ensure you get 4-6 oz. of protein per meal. All meats should be measured after cooking!
- Chicken: Lean and versatile.
- Fish – Tuna, any white fish, and occasionally salmon: Great sources of lean protein and omega-3s.
- Turkey: Another lean meat option.
- Egg Whites: Low in calories, high in protein.
- Whole Eggs: Full of protein and good fats.
- Low Carb, Low Fat Protein Powder – 1 scoop: Convenient for shakes. (it should have less than 5g of carbs per serving, otherwise it is a meal replacement)
- Lean Red Meat – Tenderloin, 98% ground beef, flank (grilled): Opt for lean cuts to reduce fat intake.
- Dairy – Low fat/non-fat cheese, non-fat yogurt, skim milk, low-fat cottage cheese: Rich in calcium and protein.
Fats
Healthy fats are essential for overall health and should be included in moderation:
- Flax: A great source of omega-3 fatty acids.
- Olive Oil: Ideal for cooking, full of monounsaturated fats.
- Almonds, Cashews, Walnuts: Nutritious and satisfying.
- Avocados: Creamy and nutrient-rich.
- Coconut: Offers healthy fats and a delicious flavor.
Sweets / Snacks
When cravings strike, opt for these healthier sweet and snack options:
- Sugar-Free Pudding or Jell-O: Satisfying without the sugar.
- Sugar-Free Popsicles: Refreshing and low in calories.
Drinks
Staying hydrated is crucial. Aim for a minimum of 8 glasses of water a day. Additionally, consider:
- Sugar-Free Kool-Aid, Crystal Light, Iced Tea: Flavored options to keep things interesting.
- Sparking water: Stick with no more than one per day!
- Coffee: Enjoy in moderation, and be mindful of added sugars and creams.
Conclusion
Incorporating these food choices into your diet will help you maintain a healthy, full, and lean body. They provide the necessary nutrients to fuel your workouts, aid in recovery, and keep you energized throughout the day. Remember, balanced nutrition is key to achieving your fitness goals and maintaining overall well-being.
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