Easy Tips To Keep Fit On A Daily Basis
- Start your day by drinking two glasses of lukewarm water.
- Consume at least 4 to 5 almonds regularly.They keep your skin looking fresh and also help build immunity.
- Do not indulge in products that contain caffeine. Instead you can either have milk,green or herbal tea.
- Exercise daily for about 30minutes.
- Try and stay away from carbs(carbohydrates) during the evening. Instead, have protein food for dinner.
These are some tips which can make us fit.
A simple quote is a great way to remember how to eat throughout the day.
“Eat breakfast like a king, lunch like a prince and dinner like a pauper!”
You should start the morning by eating a full, balanced and healthy diet with no real exemptions. As the day progresses, you should start to eat light and eat less carbs near the evening. This helps your metabolism progressively continue to work; as a result, towards the end of the day, you should sleep easily without feeling too full. Your body will continue to work throughout sleep and be ready in the morning for the cycle again.
We all know the basic difference of carbs(carbohydrates) and proteins but may not know the products which they hide in. lets know some of them and the quantity to be taken:
Potatoes are also rich in potassium. One medium sized potato has just 110 calories and is completely free of sodium, cholesterol and fat which make them a downright undeniable for any diet. They also contain Vitamin C, Vitamin B6, fibers and iron.
Some grains that contain carbohydrates include rice, corn, wheat, barley, oats and buckwheat. Brown rice contains 38 mg of carbohydrates per serving. Not only does brown rice provide our body with energy boosting carbohydrates but it also contains a good amount of fiber which aids digestion.
Carbohydrates are made of long chains of simple sugars. Thus sugar is a type of carbohydrate, needed by our body for energy. Sugar in food and drinks can be naturally occurring, for example in fruit and dairy products, or added during processing, for example in confectionary, cakes, biscuits and sauces. Some healthy, core foods contain added sugars for flavour or food technology reasons, for example in flavoured yoghurt and some breakfast cereals. Its better we take natural sugar for being more healthier.
Berries like strawberries, blueberries and blackberries also contain a significant amount of carbs. Both blackberries and strawberries contain 14 grams of carbs while blueberries have a higher count of carbohydrates of 21 grams for 1 cup. These berries also help to get rid of harmful oxygen from the body and protect the body against cancer and other infections.
Besides tasting great and being low in calories because of its high water content, water melon is an excellent source of vitamin C, which is a major antioxidant and beta carotene thus providing a fair amount of Vitamin A
One apple contains 23 grams of carbohydrates. You can also drink apple juice if you are not much fond of apples. One 8 oz. of apple juice contains 30 grams of carbohydrates. It also contains phytonutrients and antioxidants that are indispensible for optimal health.
Dry fruits like kiwis, prunes, dates :
1/4 cup of raisins provides 45g grams of carbohydrates. When adding carbohydrates to your diet, consider using dry fruits in salad, and baked desserts.
It is a good source of vitamins, minerals, fiber and carbohydrates and is quite low in cholesterol and fat. A slice of whole grain bread contains around 20 grams of carbohydrates. White bread contains even higher amount of carbohydrates. Try to limit your bread intake or opt for brown bread instead of white bread. Breads are also rich in fiber that keeps you full for a longer period of time and will control hunger.
Vegetables include beans, okra, cucumbers, zucchini and spinach. Several green vegetables are also rich in carbs and they also contain important minerals and vitamins.
Note: Carbs must be taken in a good amount
But consuming too much calories can lead to weight gain and high blood pressure, especially people who suffer from diabetes.
Each gram of carbohydrates contains 3.75 kilo calories. Our body needs 40 to 60% of calories from carbohydrates and anything lower than this is unhealthy. The Recommended Daily Allowance for carbohydrates is 130 grams for adults.
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.
1: Fish (Tuna, Salmon, Halibut)
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.
|Protein in 100g||3oz Fillet (85g)||Protein to Calorie Ratio|
|26g||22g||1g protein per 4.5 calories|
Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
2: Lean Chicken (Chicken Breast)
When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.
|Protein in 100g||3oz serving (85g)||Protein to Calorie Ratio|
|18.3g||16g||1g protein per 4.6 calories|
More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
3: Cheese (Non-fat Mozzarella):
Cheese consists of lot of protiens and can be taken in a limited way.
|Protein in 100g||1oz Slice (28g)||Protein to Calorie Ratio|
|32g||9g||1g protein per 4.7 calories|
Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein
4: Yogurt, Milk, and Soymilk:
|Protein in 100g||1 cup (245g)||Protein to Calorie Ratio|
|6g||14g||1g protein per 9.8 calories|
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
5: Beans (Mature Soy Beans)
Soy nuts are a very dense food, with a lot of nutrients in even very small servings.
|Protein in 100g||1 cup (172g)||Protein to Calorie Ratio|
|17g||29g||1g protein per 10.4 calories|
Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).
6: Eggs (Especially Egg Whites)
King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.
|Protein in 100g||1 Large Egg (50g)||Protein to Calorie Ratio|
|13g||6g||1g protein per 12 calories|
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.
7: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds,Soya)
|Protein in 100g||1 Ounce (28g)||Protein to Calorie Ratio|
|33g||9g||1g protein per 15.8 calories|
Other nuts and seeds high in protein (grams protein per ounce (28g)):Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).