Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.
You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.
Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.
Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.
Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.
Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.
Nuts and Fruit: Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.
Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.
You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.
Supplements for bodybuilding are called dietary supplements used by people deficient of certain nutrient in the body or for building body or to balance the body nutrition for higher fitness levels. Supplements could be for building muscles, mass gain, vitamins and minerals, amino acids etc. Supplements are also used to accelerate metabolsim to gain fitness.
As more people are gearing towards getting a fit body they are considering adding supplements to their diet. People looking to build body are looking out for whey protein to build muscle fiber, mass gainer to gain mass and increase weight, fish oil tablets for vegetarians deficit of omega fatty acids, calcium supplements to add on to their natural dairy intake that is not sufficient to meet the daily dietary requirement. Read more
Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.
Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.
Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.
Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.
You can pick lots more healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.
So many people are talking about protein, from celebrities to fitness trainers, to people building body to anyone trying to get fit. Suggestion to eat meats, plant based food and protein supplements come in plenty when it comes to building muscles and getting fit. But do you require that much of protein in your diet to add the muscle mass to your body. The calorie intake has to be monitored carefully whether you want to build muscle mass or just lose some weight.
Protein helps build muscles mass and is the building block for our body. Muscle, skin, hair etc are made up of protein and plays a role in all the cells in our bodies. Our bodies cannot synthesis all the amino acids present in protein, so external sources are required to fulfill it. It is important to understand protein and not consider it as a supplement to your normal diet. The intake of protein increases your calorie intake as one gram of protein
provide 4 calories.
If you exercise or are training your body, you are using the muscles to work. The muscles require protein for wear and tear and repair of tissues present in it. 1.2 gram per kg is recommended for active bodies for muscle maintained and 1 gms per kg for inactive bodies as they have least muscle involvement. Those on a rigid exercise pattern can increase it by 20 - 25% for muscle repair and maintain the growth of the muscle.
Protein solely is not the driving factor in building muscles but requires carbohydrates for energy during workouts and healthy fats to help optimise hormonal levels, like promoting testosterone growth for improved muscle repair and growth. There has to be a balance between the intake and consumption.
What happens to the extra protein consumed. If you believe in the myth that eating extra protein will add muscle mass then you are going for a toss and accumulating fat in your body. The body will process according to the requirement of the muscle and the extra protein will get saved as fat in your fat cells. The metabolic benefit of eating too much protein, is counteracted by the fat storage from it. Anything extra that the body consumes above it requirements gets stored and that is why most people fail to meet their objective of a strong muscular body.
Oatmeal is the latest thing to recommend for a healthy breakfast. But is oatmeal really healthy? Let’s find out.
Oatmeal is overall healthy. It provides healthy carbohydrates. It is a good source of soluble and insoluble fiber and contains essential amino acids for optimum functioning of the body. The fiber slows down the digestion of starch and helps in regulation of blood sugar levels and keeps you away from heart risk. The fiber makes you feel full for a longer time which helps you lose weight. Further, the soluble fiber present in it helps in reducing LDL ( bad cholesterol).
It all sounds wonderful, but should you be eating oatmeal for every meal? Probably not, since Read more
We often associate ‘supplements’ with steroids, but supplements are simply what we consume to supplement our diet. With the state of our diets, to ensure we get complete nutrition, it can help to use supplements. There are many types of supplements. In the next series of articles, we will consider the basic health supplements, what they contain, what you should look for, and their health effects.
Here is the listing of categories:
Vitamins and Minerals: These are probably the most commonly used supplements. Most of us have had a multi-vitamin or a calcium pill.
Protein Powders: Protein powders are also getting very popular, since many diets do not get enough protein, so these powders can help to supplement those. Good for gaining muscle and burning fat
Fat Burners/Diet Pills: These supplements help people reduce body fat content, help them control their diets and claim to increase fat burning rates.
Muscle Builders: These are supplements like Creatine and Amino Acids. These are chemicals that are used by our body to enhance or control certain processes that can speed up muscle building, slow down fat storage, or improve muscle recovery.
This list can go on, but we’ll cap it here. Over the next few articles, we’ll cover these supplements and their health effects.