You are what you eat, so you need to eat healthy and delicious to get the body you want. But, this is not enough. You must work hard to make the abs you want. Fitness is good choice for all ladies that want to stay fit no matte of their age. You need to make every bite of your food you put in your mouth count if you want to build the body you want. Your building diet must be about the most potent, nutrient – dense, disease – fighting and muscle – growing foods around. You may do not know from where to start, but we gave you a list of some of the best foods which you can try.
Here is a list of some of the fittest foods which you add in your fitness diet:
In one cup of soy, there are 300 calories. It is recommended eating two servings per week. Many people do not like soybeans, but if they are cooked well, you will not regret for consuming them. They have the potent of meat, the fiber of a whole grain and minerals, vitamins and antioxidants of the best vegetables and fruits. If you do not like the soy milk and tofu, there are easy ways to boost your soy intake. The soy protein and soy nuts used in some protein shakes and bars taste great, and they are excellent for your body.
In one medium potato, there are 100 calories. It is recommended eating sweet potato once a week. In a four – ounce sweet potato there is more than 100% of the daily supply of beta – carotene, a healthy dose of iron and a lot of vitamin E and vitamin C. When these nutrients are together, then they can protect your body against cellular damage of all types, especially in athletes who compete in extreme environments.
Also, they are effective in muscle recovery after a tough workout. You can eat them baked, boiled or topped with marshmallows. You can try diced sweet potato into chili, stir it cooked or add it in your favorite potato – salad recipe. Also, you can grate them into meatloaf or hamburgers or use them to make your own oven – baked fries.
In one cup of milk, there are 118 calories. It is recommended consuming three servings of dairy per day. When you do not consume enough milk, then your body releases hormones that cause your cells to retain calcium and fat. But, calories still count, so you should drink your milk by the glass rather than gallon. Dairy has components which can turn on your body’s fat – burning system, and they can slow down the storage of fat.
There are 74 calories per large egg. You should eat 3 – 7 eggs per week. An egg a day is okay, because it has a heavy – hitting 4 grams of pure muscle – building amino acids that are inside every shell. Also, it has choline, which is thought to help enhance memory. Eggs have the golden standard in terms of providing the right nutrients for muscle growth.
In one cup of green tea, there are 2 calories. You should drink one to three cups per day. The green tea has many medicinal benefits. It can help to prevent cancer, aid in weight loss and slow the development of Alzheimer’s disease. You will have powerful tea for staying fit.
There are 227 calories per cup of black beans. It is recommended eating 2 servings per week. Black beans can help you to feel energized and fuller for longer than almost anything else you can eat. They are rich in fiber, which swells your stomach, and it promotes a feeling of fullness. Also, they have highly complex form of carbohydrates, which can take your body a long while to convert into energy. Black beans are packed with protein.
Whole – wheat bread:
In two slices of whole – wheat bread, there are 140 calories. You can eat six slices per week. The white flour does not just rob you of fiber and protein, but also it digests incredibly quickly in the body, which is giving you a rapid spike of energy, but one that come breaking down just as fast. Even if you are cutting carbs, there is still a place for complex whole grains in your diet.
They will leave you fuller for longer, and they can provide the longest possible supply of sustained energy. You should check the ingredient list when you are buying something that claims to be whole grain, because it can look brown because it is colored with molasses. Those products who contain 100% whole wheat or whole grain listed as the first on the packaging is the only true whole – grain product.
In half cup of quinoa, there are 318 calories. You should eat two to three servings of quinoa per week. It has a light, mild – flavor, which makes it ideal for all women who have other whole grains. Quinoa is higher in protein than any other grain around, and it has a hefty dose of heart – healthy unsaturated fats. Also, it is a great source of B vitamins.
In one tablespoon of olive oil, there are 119 calories. It is recommended eating two tablespoons per day. This oil is rich in monounsaturated fat, which makes it ideal food for the heart health. It has been shown that replacing two tablespoons of saturated fat with monounsaturated fat can reduce the risk of heart disease. Olive oil has anti – an inflammatory property, which means that it can help to reduce pain and swelling just like a dose of ibuprofen. Also, you can cook with olive oil and use it as a dressing for your salad, so you will get even more in your diet by mixing a tablespoon
In 3 – oz serving, there are 163 calories. It is recommended consuming three to four servings per week. Beef is high in muscle – building amino acids, but it is also a powerhouse of iron and zinc, which aid the circulatory health. The beef is nutrient – dense, so a three – ounce serving supplies more than 10% of your recommended daily intake of a number of nutrients, including riboflavin, niacin, phosphorus, selenium, Vitamin B6 and Vitamin B12. Today’s beef is up 20% leaner than it was a decade ago.
In one – half oz serving of almonds, there are 82 calories. It is recommended eating 3 servings per week. Almonds are high in vitamin E, protein and fiber, and they are great for your skin, digestive system and heart. They are loaded with unhealthy unsaturated fats, but some people avoid them because they are so calorie – dense. But, this is a mistake. In one study, people were taking two ounces of almonds in their diet on a regular basis, and they had no significant weight change. You can add dry – roasted or lightly seasoned almonds in your diet. Also, you can add almonds in your smoothies.
In one cup of broccoli, there are 31 calories. You should eat two to three half – cup servings of broccoli per week. This vegetable should be at the top of your list when it comes to vegetables. It is rich in vitamin C, fiber, iron and calcium, which means that it is good for the circulatory system, bones and fighting colds. You can add to your favorite dish if you do not want the taste of it.
In one cup of spinach, there are 7 calories. You can eat two to three servings of spinach per week. Spinach is rich in calcium and fiber, and it has beta – carotene, which is vital for good vision and immune – system health. You can add spinach to canned soup, pasta dishes or burritos if you do not like to eat it alone.
In one cup of yogurt, there are 154 calories. You can get three servings of yogurt per day. It has the benefits of milk plus the active cultures which boost the number of germ – fighting bacteria along your intestinal walls. It can help you from getting sick. In some studies are shown that people who eat yogurt are having fewer chances to get cold compared to people who eat it rarely.
Yogurt has calcium that can boost the fat – burning, but also, it can help you feel satiated, which makes it ideal food for weight loss. You should buy yogurt that is less than a week old, so you will be sure that you are getting the most benefit from the active cultures.
In 3 – oz serving, there are 121 calories. You should eat 3 – 4 servings per week. Salmon is rich in Omega = 3 fatty acids, which can slow the memory loss as you are getting older, and they can boost the heart health by regulating heart rhythms and keeping arteries and veins supple and free of blockages. Salmon has polyunsaturated fatty acids, which can correct and prevent obesity. Salmon is an excellent source of protein. In a three – ounce cooked serving, there are 20 grams of protein, making it ideal food for trimming fat and building muscle.