Simple Strategies for Better Nutrition

Having a healthy diet that could fit your lifestyle can be achieve by planning and learning some nutrition basics. Staying healthy by choosing the right types of foods prevents your risks for certain illnesses such as heart disease, cancer and diabetes. Healthy eating is not about restricting your self from the foods you like to eat but it's the feeling of being energetic and great. In order to have a healthy diet you should learn on how to eat smart,paying attention on what you eat and taking some vitamins as well as natural supplements in order to support your healthy diet. A balanced diet is a key to good health.

Eat enough calories but not too many.
Keep your total fat intake at or below 30 percent of your total daily calories.

Avoid the Bad Fats and Choose the Good Fats
* Keep total fat intake to 20-35% of calories
* Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
* Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
* Limit cholesterol to 300 mg per day, less if you have diabetes.

Eat a wide variety of foods.
Different foods make different nutritional contributions. Keep portions moderate.

Eat plenty of fruits, vegetables, grains, and legumes
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.




Limit sugary foods, salt, and refined-grain products.
Besides contributing to tooth decay, sugar is a source of "empty" calories, and many foods that are high in sugar are also high in fat. Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing it. And just because a soda is sugar-free doesn’t make it healthy.

If you drink alcohol, do so in moderation.
Drink no more than the equivalent of one once of pure alcohol per day. This is the amount in two twelve-ounce beers, two small glasses of wine, or one and a half ounces of spirits.

Get moving.
Regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time.
Focus on and take action on one food group or food fact at a time.

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Tips On How To Gain Weight

The basic principle on how to gain weight is to take some extra calories in your body.

Being underweight are usually cause by improper diet where most people are not eating enough protein, not stretching during their work out, lack of consistency or poor motivation.

Here's some basic how to gain weight information and things you should be doing to help you bulk up:

1. Eat frequently! – Arrange to have 3 large meals and 2-3 snacks every day.

2. Eat bigger than normal portions for your meals

3. Eat food with higher calories

4. Add healthy unsaturated fats such as olive and canola oil, nuts, seeds, peanut butter, avocados.

5. Eat diet food with high calories & proteins like eggs, fish, meat, veggies, milk, protein supplements, fruits- bananas etc.

6. Beverages can help you gain a weight too. Such as drinking milk, juice, drink shakes.

7. Increase your protein intake. Your body needs a lot of protein to build new muscle.

8. Do resistance training -- Weight training helps convert the extra calories into muscle. One of the best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

9. Consistency - You need to focus on your weight gain plan. Stay focused throughout the entire 12-week period. You have got to stick with your plan to gain weight.

10. Effective weight gain program can help you exceed your genetically predetermined weight.

Supplement is also important at gaining weight for you. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

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