There are tons of choices available in terms of our daily diets, i.e. the food items that we consume each day of our lives. We are lucky to have easy access to almost all kinds of food from the local markets, shops, grocery stores, supermarkets and even from Hyperlocal online delivery players who are steadily redefining the way we buy our daily essentials. From organic food and exotic items to lean meats and imported fruits, there is nothing that we cannot find these days. However, there are a few specific food items that work excellently when it comes to revving up your fitness quotient.
If you are into health and fitness on a daily basis, i.e. you work out or even walk or run on a regular basis or play a sport, you will definitely have to consume these food items whenever you can. Here’s taking a look at the same:
A single banana contains 105 calories and only 0.5 grams of fat while it is high in potassium which keeps blood pressure in check and ensures ample fiber. Bananas also prevent cramping of muscle and make for an excellent snacking option.
Beans & Other Legumes –
Legumes have always been rich in fiber which is needed for regulating cholesterol and blood sugar. Beans offer higher fiber in comparison to oats even! They offer ample protein and folic acid along with Vitamin B.
Lean Meat –
Lean Mutton is not something that you can consume on a daily basis but periodically, this will give you abundant protein for your muscles along with iron. This is a must for those willing to build up their muscular strength and overall fitness. There are lean cuts that you can opt for.
Broccoli is truly a magic food item and one of the best options that you can go for, particularly due to its high Vitamin C and fiber content and also magnesium, iron, calcium and folic acid.
Brown Rice –
Switch to brown rice and ditch the regular Basmati! You will see the changes almost immediately! This offers complex carbohydrates with double the fiber and nutritional value in comparison to regular white rice, by way of magnesium, zinc, Vitamin B6, selenium and protein.
Carrot Juice –
This is another great option for those who are seeking beta-carotene which combats cancer and helps in preventing cataracts in the distant future. This offers Vitamin A and builds up your immunity levels to a large extent.
Low – Fat Cheese –
Who said cheese is bad for you? As long as you choose the low-fat versions, these will give you ample calcium without high levels of fat.
Chicken is a great source of protein and you can expect Vitamin B6 along with iron and zinc among other nutrients.
The humble corn cob or Bhutta is a great snack and now you know why! Corn offers abundant carbohydrates and fiber and is a healthy alternative for snacking.
Dry Fruits –
These are excellent for boosting energy and getting ample iron for eliminating chances of anemia in the future. They are fat free and excellent snacking options for everyone.
Figs offer lower calories as compared to most sweets and they are preferred by athletes for their carbohydrate content and lower fat levels.
Who doesn’t love grapes? Grapes offer ample nutrition including boron which is a mineral that enables building and maintenance of healthier bones.
Another fruit that you should pick up, Kiwi offers ample fiber, Vitamin C and good health with almost non-existent fat levels.
Incorporate lentils into your daily diet for getting your share of carbohydrates and protein. Lentils help you get more iron and are easier to cook as well.
Skim Milk –
Skim Milk offers Vitamin D and Calcium which are both essential for bone health. This may also help you combat risks of colon cancer in the future.
This offers fiber and is one of the best low-fat options that you can choose for lowering your cholesterol levels.
Orange Juice –
A glass of fresh orange juice will help you consume Vitamin C along with ample potassium and folic acid along with Vitamin B.
Papayas are easy to obtain and are rich in several nutrients like Vitamin C and potassium along with helping in combating future cancer risks.
Pasta comes with complex carbohydrates which give you an energy boost and also offers Vitamin B, niacin, iron, thiamine and riboflavin.
It is a myth that potatoes are absolutely unhealthy for the body. They offer complex carbohydrates, copper and potassium.
One of the biggest sources as far as health boosting Omega 3 fatty acids are concerned, Salmon offers abundant protection against heart ailments in a tandem with other fishes like mackerel, tuna and herring.
Strawberries are tasty and great sources for fiber and Vitamin C. They also have beta carotene along with ellagic acid.
This is definitely something you should not ignore! Many people consume abysmally low amounts of water each day, leading to several issues. Water should be consumed in at least 8 glasses a day.
Whole – Grain Cereal –
Love your breakfast cereal? Switch to whole-grain varieties for getting more fiber into your daily diet along with lower fat levels. These will keep you feeling fuller for longer periods, thereby helping reduce your consumption at lunch.
Zero – Fat Yoghurt –
Yoghurt which is absolutely free from fat, offers abundant riboflavin and calcium and helps in losing weight. Yoghurt also contains Vitamin B12. This can also be an excellent replacement for items like sauces and creams. You can also pair it up with fruits for your daily juice and put it into soups that you make at home. Freeze it for some time and you have a healthier substitute for ice cream in the bargain.