Physical activity offers numerous health benefits, including weight management and improved heart health. Proper food choices before and after exercise fuel the body for optimal performance and aid in muscle recovery.
Berries pack antioxidants that help to fight inflammation. Beans are a generous source of plant-based protein, fiber, potassium and folate. Olive oil provides a healthy fat to fuel the body, boost immunity and improve skin. Click Here to learn more.
A diet rich in a variety of fruits and vegetables is important for healthy living. According to Australian dietary guidelines, adults should consume at least 5 serves of vegetables and 2 serves of fruit each day. Fruits and vegetables are a good source of vitamins and minerals that can protect against disease. They are also a good source of fibre, which aids digestion and helps prevent constipation. Most importantly, they contain phytochemicals and other nutrients that may help protect against certain cancers and chronic diseases.
Eating a wide variety of fruits and vegetables will provide many other health benefits, including:
Fuel for workouts: Eating a nutritious meal before exercise can improve performance and increase energy levels. It is also important to eat a protein-rich food after exercise to promote muscle recovery and growth.
Reduced risk of chronic diseases: Consuming a diet high in fruits and vegetables can help to protect against cardiovascular disease, some cancers and diabetes. It can also help to maintain a healthy weight.
Increased immunity: The high levels of vitamin C found in many fruits and vegetables can boost immune function, especially during cold season.
Improved skin: Vitamin A in fruits and vegetables is known to improve skin elasticity, reduce dryness and help repair damage caused by the sun.
Healthy weight management: Incorporating more fruits and vegetables into your diet can help with maintaining a healthy weight, as they are low in calories. The trick is to replace higher-calorie foods with more fruit and vegetables.
To get more fruits and vegetables into your diet, start by eating them uncooked or preparing them using low-fat cooking techniques such as steaming or adding herbs and spices. It is also important to avoid canned and frozen fruits and vegetables that are drenched in sugar or high-fat cream sauces. Instead, try adding fresh or frozen fruit to your breakfast cereal, add a handful of chopped salad veggies to your lunch sandwich, make a vegetable and egg bake for dinner, or have a bowl of fresh or dried fruit for dessert. Keep in mind that Air Force resources like Registered Dietitians are available to offer personalized nutrition guidance.
Eat Whole Grains
Eating grains has long been a staple of a healthy diet, but it’s important to eat whole grains rather than refined ones. Unlike refined grain foods, which have the bran and germ removed during processing, whole grains contain all three parts of the original kernel: the outer bran, the starchy middle layer, called the endosperm, and the nutrient-rich inner germ. Whole grains are a good source of complex carbohydrates, fiber, B vitamins, minerals, and phytochemicals that may help prevent disease.
According to research, people who consume more whole grains have lower risk of heart disease, cancer, and diabetes. Plus, they are a great source of soluble fiber, which may help lower cholesterol and slow digestion so you feel full longer.
Whole grains provide important nutrients, including protein, iron, folate, zinc, magnesium, and selenium, as well as dietary fiber. These essential nutrients help the body function, support immunity and a healthy gastrointestinal tract. They also help with weight loss by increasing satiety and lowering blood glucose levels, which can aid in managing diabetes.
Choose a variety of whole grains, such as brown rice, bulgur, quinoa, barley, and amaranth, to add a variety of textures and flavors to your meals. Add whole grains to your breakfast in the form of oatmeal or a bagel, serve them for lunch in the form of a salad or wrap, or incorporate them into savory dishes like meatloaf or soups.
When purchasing grain products, look for the word “whole” in the ingredients list or a ‘Whole Grain’ stamp from the Food and Agriculture Organization of the United Nations on the packaging to ensure you are getting whole grains. Ideally, half of your grains should be whole grains. When you’re shopping, read the Nutrition Facts label to find out how many servings of whole grain are in a product and compare it with the recommended amount for adults. You can use the online ‘Whole Grain Calculator’ to help you track your consumption. Terms such as’multigrain,’ ‘organic,’ and ‘100 percent wheat’ are not necessarily a guarantee of being whole grain, as they may also contain a portion of refined flour.
Eat Protein
You may have heard that protein is essential for fitness and nutrition because it helps you build muscles and feels full after a meal. But it does so much more than that – protein is crucial to our physiology and plays a role in muscle growth, tissue repair, powering the immune system, regulating hormones, and more.
It’s also why you see so many people at the gym post-workout chowing down on protein bars and whey shakes. They’re right to do so, as intense exercise (and even some moderate workouts) can break down muscle fibers. Eating protein after a workout is key for repairing those muscle fibers and keeping your energy levels up.
Protein is found in whole foods, including chicken, lean meats, fish, dairy products (or fortified plant-based alternatives), beans, nuts, seeds and eggs. It’s also available as a powdered supplement and can be added to a smoothie, a bowl of oatmeal or even pancake mix. Protein powders often have a higher thermic effect than fat or carbohydrate foods, which means that they burn more calories to digest and absorb them.
When choosing proteins, try to select those that are considered complete. This means that they contain all of the essential amino acids your body needs to function properly. You can find complete proteins in meats, dairy, eggs and some plant-based options, such as soy, quinoa and chia seeds.
You should aim to eat between 10 and 35% of your calories from protein per day. This will vary depending on your goals and dietary needs, but you can meet these targets by adding protein-rich foods to each meal and snack.
Some good places to start are with lean meats, such as pork, chicken or turkey breast; fish, such as salmon or trout; and tofu, tempeh or hummus. Nuts, seeds and legumes are other good sources of protein. You can also add a tablespoon or two of nut butter to whole grain toast or use it as a dip for apple slices or veggies, for example, for an extra protein boost.
Drink Water
Hydration is key to exercise success. Not only does it improve performance and prevent fatigue, but it also helps regulate body temperature, cushion joints, protect spinal cord and tissues and maintain proper muscle function. It can even help reduce the risk of several chronic diseases, such as heart disease, high blood pressure and diabetes.
The recommended fluids for most workouts are water, which will hydrate you quickly and not add unnecessary sugar or calories to your diet. However, some people may need to experiment with other beverage options during exercise to find what works best for them.
If you are sweating heavily, sports drinks or electrolyte-infused beverages may be better for you, as they offer added sodium and other electrolytes to prevent dehydration during exercise lasting more than an hour. You can also purchase these beverages without added sodium by reading the nutrition label or choosing a brand that is lower in sugar, like coconut water.
For shorter workouts or those of a lower intensity, water is still an ideal choice for hydration. In fact, a good rule of thumb is to drink half your body weight in fluid ounces each day as a baseline for hydration needs. However, you should increase this amount if you are training in hot or humid environments or exercising at higher altitudes, as these conditions may make you sweat more.
In addition to water, other healthy options include fruit juices, smoothies, broth and coffee. Just be sure to watch your portion sizes, as these beverages often have a lot of extra calories and sugar. If you struggle to enjoy plain water, try adding sliced fruits, such as lemon, lime, orange or grapefruit, to your drink for some extra flavor. You can also squeeze in a few mint leaves or cucumber for some freshness.