Being fit and healthy is more than just making sure that you get a 30-minute workout every day. If you want to transform yourself, you need to make particular changes to your diet as well. And no, it doesn’t mean going into a drastic diet of just tofu and a grapefruit every single day – it’s more about incorporating certain foods into your daily diet and making sure you eat in moderation. Here’s a list of the top four foods to include in your diet to become a healthier new you.
- Cottage cheese
Cottage cheese has long been a favourite of those who want to turn over a new leaf when it comes to their health and fitness. Cottage cheese contains plenty of whey protein and casein, and for those who would like to build up their muscles, whey protein can be their best friend, helping increase muscle mass as well as burn fat. Meanwhile, casein is a ‘slower-digesting’ protein, which helps regulate your anaebolic rate whilst you sleep, so ideally, if you are looking for a great midnight snack, grab a cup of cottage cheese.
- Peanut butter
Whilst the idea of a peanut butter sandwich may bring back memories of childhood, peanut butter is still a brilliant super food that can help you on your way to ultimate health and fitness. Apart from being full of protein, peanut butter is also a good source of essential fatty acids and dietary fibre. It is also packed with vitamins and minerals, giving you that energy boost you need after working out.
If you want to maximise the benefits of your peanut butter snack, have it with a banana – the potassium in the banana is a good complement to protein-packed peanut butter.
If you want to add extra taste to your peanut butter sandwich, smother some brown pickle on the top of it.
If you really want to build your muscle mass, salmon (and other fatty fish) is the way to go. Salmon is a wonderful source of protein, and is loaded with ‘good’ fats that are actually better compared to fats from other sources of protein such as beef or chicken.
Protein is a critical component of all the cells that make up the human body. Strands of hair on the head, face and everywhere else, and finger and tow nails, are comprised primarily of protein. The human body relies upon protein to build and maintain all its tissues. Protein is also what allows the body to manufacture enzymes, hormones, endorphins and other essential chemicals. Protein can be thought of as the building block of blood, muscle, flesh and bone.
Whilst we are extolling the virtues of salmon, you shouldn’t forget the benefits of chicken, either. The protein to fat ratio of chicken is commendable – consuming a typical six-ounce portion of chicken breast will provide you with about 40g of protein, 200 calories, and a mere 2g of fat. Chicken is also incredibly versatile, as you can use it in salads, sandwiches, pasta dishes, and as a stew or on its own.
Lots of personal trainers, like Michael from Discovery.uk.com, use chicken a great deal in the diets they create for their clients, especially those suffering from obesity or other serious weight issues.
“Chicken is great for obese clients who are having trouble coping with the hunger pains that result from going on diets,” he says. “Whenever I have an obese client, I put them on a diet of Chicken Caesar Salad most lunches, and chicken and rice most dinners.”
This might come as a surprise, but lemons are one of the healthiest foods on the planet. A single lemon has above a hundred percent of a human being’s daily vitamin C requirement. This makes them really handy for strengthening bones and keeping the cold and flu bugs at bay. In addition, some nutritionists argue that the citrus flavonoids contained within a lemon can restrict the growth of cancer cells and function as a powerful anti-inflamatory.
Find ways to add lemons and lemon juice to your diet. Add slices of lemon to your cups of tea and glasses of Coca Cola and sprinkle lemon juice over things like chicken, salad and pancakes.
Even the smallest stalks of broccoli contain some excellent cholesterol reducing beneficial properties that are brought out upon cooking with steam. Broccoli also provides excellent assistance to the natural detoxification systems of our bodies.
A single medium stalk of broccoli holds above 100% of our guideline daily vitamin K intake, as well as nearly 200% of the guideline vitamin C requirement. Both of these vitamins work wonders for building strong teeth and bones.
You should make broccoli one of the vegetables you eat on a regular basis if you want to have a healthy diet. That’s not to say you can’t have a healthy diet without it, we’re just saying that including it makes it much easier to have a healthy diet.
Potatoes are a somewhat misunderstood vegetable. Many people view them as a “comfort food”, whether they be roast potatoes, baked potatoes or mashed potatoes. They are actually extremely healthy and the number one vegetable in the world. These things also helpfully grow all over the world all year round, so are always available for us to eat.
A single spud contains 66 micrograms of folate, a substance that our bodies use to build cells. That’s the same amount that is found in one cup of broccoli. It also contains approximately eight times the quantity of vitamin A that you need daily, which makes it very useful for building the immune system and fighting cancer.
Make sure you let your spuds cool down before eating them. You can burn almost twenty-five percent more fat after a meal if you eat them when they’re cool, because of a type of starch found in the potato that is highly resistant to fat.