Looking to improve your health? Whether this is to prevent a medical condition or simply enhance your health, get started with these five foods!
1. WHOLE-WHEAT PRODUCTS
Switching to whole-wheat products is one of your simplest swaps! Swap white bread for whole-wheat bread, white rice for brown rice, couscous for whole-wheat couscous, cream crackers for Provitas, pasta for whole-wheat pasta. By doing this you add fibre to your food, assist digestion, keep you blood sugar levels more stable, and stay fuller for longer.
Never be scared of carbs! Your body needs them and they are vital for fueling your workout. The acceptable macronutrient distribution range for carbohydrates is 45-65% of carbs daily.
2. LEGUMES
Beans, lentils and chickpeas are incredibly nutritious. They provide carbs, protein, fibre and micronutrients. Use them to bulk up mince, add them to salad/curries, or simply enjoy a plant-based meal. Ohio State University found that “consuming chickpeas and/or hummus may help prevent or offset the development and progression of chronic diseases such as cardiovascular disease and type-2 diabetes”. Whether you are following a plant-based lifestyle or not, these should make a regular appearance on your plate.
3. FATTY FISH
Fatty fish is a great source of healthy fat, namely omega-3. Fatty fish should be eaten at least twice a week to help decrease the risk of heart disease. Types of fatty fish include trout, sardines, salmon, mackerel and pilchards.
If you struggle to eat fish, then consider taking an omega-3 supplement. It has been shown that one-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling and discomfort. The omega-3 fatty acids present in this amount can also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling.
4. SPINACH
Spinach, kale and cabbage are great examples of dark green leafy vegetables. These are loaded with vitamins, minerals and antioxidants, and have a number of health benefits. One of these minerals is iron, which is particularly important for athletes, as their iron losses are around 70% more than sedentary individuals. Put these leafy vegetables to use by adding them to salads, wraps, pitas and stir-fry’s, or as a side to any meal.
5. EGGS
Eggs provide high quality protein, at a not-so-high price! Eggs contain B vitamins, amongst other valuable micronutrients. It has been shown that active individuals lacking in B vitamins may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than those with nutrient-rich diets.
Be mindful about how you serve your eggs. Eat them alongside healthy foods such as mushrooms, tomatoes, whole-wheat toast and olive oil, instead of sausages, bacon and butter.
Are you inspired to make healthier choices? Let's get started!