Nutrition For Health Fitness And Sport

It is well understood that good health is derived from healthy eating and regular physical activity.

Good nutrition for fitness and sport: Have a well balanced diet which will support all sports and fitness programs. Do not miss out on meals eat through the day regularly. The most important meal of the day is breakfast and by no means should this meal be skipped. Also include small snacks which can be taken within 2 hours of a main meal.

Physical activity: though it can be in small amounts aim at least thirty minutes of physical activity, more can be better. Some good activities are running, walking, cycling, participating in ball games and swimming. Taking the stairs instead of the lift and parking in the furthest area of the car park also stimulate activity.

Nutrition: energy foods - carbohydrates foods top the list. Starchy vegetables, rice, pasta, breads, other grain foods and are the best sources of energy giving foods in the carbohydrate range. These should form part of your meal every day at every meal - and have 6-10 serves daily.

Protein foods -chicken, meat, fish, beans, nuts and seeds are good sources of protein and should be part of your meal at least 2- 4 times a day. Have 2-4 servings at least.

Milk and milk foods are important sources of energy, protein, calcium and many vitamins and minerals. Choosing low fat varieties are important. Plain and flavored milks and yoghurts can be great snacks. Have 2 - 4 servings every day.

Fruits and vegetables while they provide fiber to the diet are good natural sources of vitamins and minerals also some amount of energy. Fruit should be eaten before every meal. This aids digestion and absorption of nutrition. They also make good snacks.

Fats and oils - As fats only slows down the absorption of foods in the gut it is best to cut down or use in small quantities, and further more fat does not provide the best sort of energy for exercise. Eat fried food sparingly especially if it is deep fried is best avoided. The best fat to eat is which plant is based such as from nuts and seeds and from fish as some amount of fat is also needed.

Fluids - water is the best fluid the body can have. 1 1/2 - 2litres of fluids is needed every day. Juice should be restricted to one glass and should be taken diluted with meals. Soft drinks are very high ib sugar and acid and not good for the teeth. Therefore it should not be drunk regularly. Milk is a better drink; it is also a good snack.