Many new fitness enthusiasts are always trying to run away from carbs in the fitness world. There is a misconception that carbs aren’t good and they make you gain weight. However, they are an essential part of a healthy diet.
Eating Carbs And Considering the Diet Healthy
So, if you want to create a healthy and balanced diet, you are in the right place. Here is a complete guide to carbs and other food groups for a balanced diet.
Being Smart With Carbs
One thing you must remember is that you need to be smart with carbs. For example, if you consume refined carbs, you will more likely gain weight. The key is to opt for whole grains to nourish your body in the right way.
Besides that, you must understand your optimal carb intake according to your body composition, age, gender, etc. That is because people that are physically active and have muscle mass can tolerate more carbs than sedentary people.
Here are some great carb sources you can include in your diet:
- Vegetables
- Quinoa
- Oats
- Sweet potatoes
- Blueberries
- Bananas
- And much more
You can keep your carb intake between 100 to 150gms after assessing your body and nutrition needs.
Eating Fats For A Healthy Diet
Another misconception people have is thinking that consuming fats will lead to more body fat. Again, it is all about the kind of fats you are consuming in your diet. For example, part of a healthy and balanced diet is to consume unsaturated fats in small amounts.
Besides that, you have to limit your intake of saturated fat and trans fats. These are mostly included in processed foods, which are not good for your health. According to The American Heart Association, 5-6% of your fat consumption should be saturated.
Here are some great sources of saturated fats you can include in your diet:
- Poultry
- Pork
- Beef
- Palm oil
- Coconut oil
- Eggs
- Butter
- And many others
Be sure to include these sources of saturated fats in your diet. Once you do, you will notice an improvement in your health as you stay consistent.
Can You Eat Dairy And Still Be Healthy?
Have you ever tried to reduce your dairy consumption when trying to be conscious of your health? After all, people stop consuming products such as yogurt, cheese, and many other things, but you are not alone. A common misunderstanding is that dairy leads to weight gain and cholesterol issues.
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However, that couldn’t be further from the truth. Dairy and milk products are excellent sources of calcium and protein. That is why they form part of a healthy and balanced diet. The best part is that there are many plant-based dairy alternatives you can opt for now.
These are healthy and perfect for people that are conscious of their dairy intake. Here are some great dairy products you can include in your diet:
- Yogurt
- Cottage cheese
- Cheddar cheese
- Reduced-fat milk
- Fortified soy milk
- And much more
It is also important to be conscious of dairy intake. Anything in excess is not good for your diet and health. You must always strive to eat everything in moderation for the best results.
Can You Eat Sugars And Still Be Healthy?
One thing you must keep in mind is that natural sources of food aren’t healthy. For example, sugar is not unhealthy, but it is always better to consume natural sugar sources rather than processed ones. Besides that, it is also crucial not to include excess sugar in your diet, as that can lead to many health problems.
According to the American Heart Association, you must limit your amount of added sugar to hundred calories. Some great sources of minimally processed sweeteners include maple syrup or honey. If you want to consume healthy sugars, then you can stick to these.
You should also minimize the amount of white sugar you consume. Too much added sugar can lead to many cardiovascular health problems in the long run. As a general rule of thumb, you can make 10% sugar a part of your healthy diet for the best results.
Can You Eat Meat And Still Be Healthy?
Finally, many people are switching to a plant-based diet. Some people don’t want to consume meat anymore, while others believe that it’s not healthy. Meats are a major food group, and you should include them in your diet.
They are one of the best sources of protein that help you feel full and offer you many vitamins. For example, if you want to include more vitamin B12 in your diet, then there is no better source than meat. You must consume at least 150gms of protein a day for a healthy diet.
Some great lean sources of meat include:
- Chicken breast
- Turkey
- Fish
- And much more
So, include these sources in your meals and create a healthy diet for yourself.
Final Words
That is everything you need to know about major food groups and if they are healthy. Nothing is healthy or unhealthy as everything must be taken in moderation. Once you do, you will notice changes in your health.
